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What exactly is chayote squash?

Updated: Jan 24

Eager to broaden my culinary horizons, I decided to venture beyond my typical grocery staples and experiment with a wider array of produce. This included some items I had heard of but never actually tried, such as the intriguing chayote.


As I soon discovered, many of these lesser-known fruits and vegetables require a bit of finesse in the kitchen to truly shine. Proper preparation is key - eggplant, for instance, benefits immensely from salting and draining before cooking to remove excess moisture and bitterness. Other produce items may need to be roasted, sautéed, or seasoned in very specific ways to coax out their full, vibrant flavors and achieve the perfect texture.


It was a revelatory experience exploring these new-to-me ingredients and uncovering the nuanced techniques that make them sing. Luckily, there is a wealth of inspiring recipes available online to guide the way, from simple veggie-centric dishes to more elaborate culinary creations. With a little adventurous spirit and the right know-how, I've found that branching out beyond the familiar can open up a whole new world of delicious possibilities in the kitchen.

Intrigued by the prospect of trying a new and unusual vegetable, I decided to give chayote squash a chance. This light green, pear-shaped squash immediately stood out with its unique, lumpy appearance, covered in a series of bumps and indentations across its surface.


Chayote squash is actually a member of the gourd family, growing on vines in the warm, tropical and subtropical climates of its native Central American homeland. Originating from the region that is now modern-day Mexico, this versatile vegetable has been cultivated for centuries, with early evidence of its use dating back to the days of the Aztec civilization, who referred to it by the name "chayotli." Since those ancient times, the popularity of chayote squash has spread throughout the Americas, and it is now grown extensively in countries like Mexico, Guatemala, Costa Rica, and even parts of Florida and the Dominican Republic.


Chayote boasts a flavor profile that draws intriguing comparisons to its botanical relatives. At its core, the chayote's taste closely mirrors that of the humble cucumber, with a similarly refreshing and subtly sweet essence. However, chayote also exhibits a distinct similarity to the crunchy, water-rich jicama, thanks to its high moisture content that lends a pleasantly juicy and snappy texture when consumed raw. While the chayote's sweetness is not as pronounced as that of the spaghetti squash, it is still present in a delicate, well-balanced way that allows the vegetable to be enjoyed on its own without the need for heavy seasoning or preparation. This versatile squash-like fruit can be incorporated into a wide array of dishes, from salads and slaws to stir-fries and roasted vegetable medleys, where its mild yet flavorful nature complements a variety of other ingredients harmoniously. Whether savored fresh and unadorned or utilized as a supporting player in a larger culinary creation, the chayote's unique flavor profile, which combines the refreshing qualities of cucumber, the crunch of jicama, and a touch of natural sweetness, makes it a truly versatile and intriguing addition to any cook's repertoire.


Chayote squash is a versatile and nutritionally-dense vegetable that should be a staple in any healthy diet. Packed with an impressive array of essential vitamins and minerals, chayote is particularly high in fiber, folate, choline, and magnesium - all of which provide a wealth of health benefits. The fiber content in chayote helps to promote digestive regularity and supports gut health, while the folate is crucial for red blood cell production and preventing neural tube defects in pregnant women. Choline, meanwhile, is a vital nutrient for brain function and liver health, and magnesium plays a key role in hundreds of bodily processes, from regulating blood pressure to supporting strong bones. What's more, chayote squash is remarkably low in calories and carbohydrates, making it an excellent choice for those watching their weight or managing blood sugar levels. Its mild, slightly sweet flavor pairs beautifully with a wide range of proteins, from grilled chicken or fish to hearty legumes, rounding out a nutritious and satisfying meal. With its impressive nutritional profile and versatile culinary applications, chayote squash is truly a superfood that deserves a prominent place in any healthy, balanced diet. A delightful method to prepare this subtly sweet squash is to bread it and fry it in high-temperature oils such as avocado, peanut, canola, sunflower, or sesame oil.


Recipe (4 servings):

2 chayote squash

1/4 cup + gluten free flour (I prefer almond or cassava flour)

2/3 + cup of dairy free milk (I prefer Good Karma flax milk)

1 cup of crushed crackers of your choosing


1. Wash and slice the squash into thin slices.

2. Dip the squash in the gluten free flour, then the milk substitute, followed by the crushed crackers (coating well).

3. In a large skillet that is preheated with your high-heat oil, place the breaded squash slices in a single layer. Turn each slice over as it browns on the underside.

4. Serve warm as a side to your meal or as a snack or appetizer.


*For low FODMAP stick to one-half serving, which is 1/2 cup. Most flours are low FODMAP up to 1/4 cup.


#NutFree (using cassava flour)


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