Stuffed squash blossoms
Stuffed squash blossoms are a delicate, edible flower dish, typically filled with a mixture of soft cheeses like ricotta or goat cheese, herbs, and sometimes breadcrumbs. They are then lightly battered and fried or baked until golden and crispy. This dish is a classic in Italian cuisine, particularly popular in regions like Rome and Campania during the summer squash harvest.
🍽️ Nutrition at a glance
This dish is moderate in carbohydrates from the batter and filling, with a good amount of protein from the cheese, and fat primarily from the cooking method and cheese. A typical serving provides calcium, phosphorus, and vitamin A, with a calorie range of approximately 250-350 kcal per serving.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 19 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 380 mg |
| Calcium | 180 mg |
| Phosphorus | 150 mg |
| Vitamin A | 120 µg RAE |
| Vitamin C | 8 mg |
| Potassium | 220 mg |
| Vitamin K | 10 µg |
| Riboflavin (B2) | 0.2 mg |
| Selenium | 6 µg |
Per 4 medium stuffed and fried blossoms (approx. 120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a celebrated seasonal delicacy in Mediterranean cooking, showcasing a 'nose-to-tail' approach to plants by using the entire squash plant. Nutritionally, the blossoms themselves are a surprising source of vitamins A and C, and flavonoids, which are often lost in the cooking process.
