Market Watch: Squash Blossoms

by in Farmers' Market Finds, July 12, 2010

squash blossoms

Squash blossoms are the sweet and tender flowers of growing summer squash. I (very gently) grabbed some and rushed home to cook them my favorite way: stuffed and fried until golden (yes, fried!). You can find them at the farmers’ markets from late spring to early fall — here’s what you should know about this farmers’ market delicacy.

Squash blossoms are a true delicacy — fragile and so highly perishable that you’ll almost never find them at the grocery store. For best results, use them within a few hours of bringing them home.

Dana's Fried Squash Blossoms

Blossoms are unbeatable when stuffed with cheese and lightly fried. It takes a little bit of work, but they make a spectacular appetizer. I’ve experimented with recipes for everything from tempura batter to egg batter to beer batter to come up with my own version. When frying, make sure the oil is at the proper temperature (a thermometer helps!). This way, the food absorbs the least amount of oil, which helps keep the calories and fat under control.

Crispy Squash Blossoms
Yield: 14 pieces

1/2 cup part-skim ricotta cheese
3 tablespoons chopped fresh basil
1/4 cup shredded part-skim mozzarella cheese
Canola oil for frying
1 cup all-purpose flour
1 cup milk
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
14 squash blossoms

Place ricotta in a small bowl lined with cheesecloth or a paper towel. Cover with plastic wrap and place in the refrigerator to drain for 1 to 2 hours. Combine strained ricotta, basil, and mozzarella in a small bowl; mix well with a fork. Transfer cheese mixture to a resealable plastic bag and cut off one of the corners so that the filling can be squeezed out. Gently pull away the leaves of each blossom and squeeze in about 3/4 to 1 teaspoon of the filling. Close the petals and gently twist at the top to seal.

To prepare the batter, combine flour and milk. Season with salt and pepper and whisk to combine.

Heat oil in a medium saucepan to 350-degrees. Dip the stuffed blossoms in the batter and allow any batter excess to drip off. Gently place in hot oil and fry, turning once, until golden – about 2 minutes. Transfer to a paper towel to drain. Sprinkle with additional salt if desired and serve immediately.

Nutrition Info (per piece):
Calories: 58 calories
Total Fat: 4 grams
Saturated Fat: 1 gram
Total Carbohydrate: 3 grams
Protein: 2 grams
Sodium: 35 milligrams
Cholesterol: 5 milligrams
Fiber: 0 grams

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (9)

  1. yohan says:

    i like it, that's look taste good :)

  2. fajar says:

    thanks for share

  3. Ally says:

    Have you ever prepared this recipe with wheat flour? Just wondering how differently it might taste.

    • danawhite says:

      Hi Ally –
      I've never tried whole wheat flour for this recipe – I would recommend using whole wheat pastry flour as it's a little lighter. Let us know how it comes out if you give it a try. Thanks for your comment.

      • Debbi says:

        Awesome! BF and I recently watched them prepare some of these on Iron Chef & commented they looked interesting to try! I can't wait! We have a ton of blossoms for a mystery squash – it's a volunteer from last year..either zucchini or yellow or combo, and a volunteer acorn from an overripe one I just discarded to the garden area last fall! Can any squash blossoms (such as above) be used?

  4. Sue says:

    Wow, I have these things growing all over my garden right now! I never knew I could eat them. I am definitely going to try this.

  5. Kim says:

    Make sure if you are harvesting from your own garden that you are only harvesting the male flowers so you don’t accidentally keep your fruit from forming. You can tell the females from males by looking for a small bump under the flower. That will be your squash later. The male flowers don’t have the bump.

  6. Ally says:

    Found some at the Hillstead Museum farmer's market this afternoon. So excited! Gonna try this recipe tonight (maybe). Will let you know how I do and how they fare in this house with the rest of the family.

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