Butternut squash fries are a delicious, healthy alternative to regular french fries. They're also very easy to make and take less than an hour from start to finish! The recipe makes 4 servings so feel free to double the ingredients if you have a bigger family or if you want to meal prep. Give this dish a try for your family dinner night!
For me, there can never be enough options for simple oven fries - I love them all! From the classic oven-baked or sweet potato fry to the green bean fry, zucchini fry, or celery root fry...You get the idea. So, in my quest to make all things into fries, I whipped up these simple squash fries and loved them.
The health benefits of butternut squash include cancer prevention, anti-inflammatory properties, and vitamin A which is essential for maintaining healthy skin. It's loaded with potassium too which can help lower blood pressure levels. This dish will not only satisfy your taste buds but it'll also give you an energy boost and stabilize your blood sugar levels after eating thanks to its high fiber content!
I used butternut squash, but an acorn, kabocha, or delicata squash would work as well. From there, season them up with your favorite spices, and bake until crispy. I like the combination of smoky cumin and paprika with squash because it's naturally sweet, but any spice combo will work.
Key Ingredients For Butternut Squash Fries
This is a super-simple recipe with only a handful of ingredients. I'm sure you have all of them at your house already.
- Butternut Squash: You only need one butternut squash for this recipe. Peel it before you cut it up into thin fries.
- Cornstarch: This is what gives the butternut squash fries their crispy texture. You can also use arrowroot powder instead.
- Oil: The oil helps the spices stick to the fries. I used olive oil, but you can use either ghee or avocado oil in its place.
- Spices: For the spices, I think cumin, paprika, garlic powder, and onion powder taste the best.
Note: For a full list of ingredients and detailed instructions on how to make these butternut squash fries, take a look at the printable recipe card at the bottom of this post!
What To Serve With Oven-Baked Squash Fries
You can definitely enjoy these fries as a snack or appetizer when you have friends over. I think they go perfectly with your favorite burgers at a cookout. These grilled portobello mushroom buns are the perfect bread replacement. For a vegetarian burger, try these amazing ranch chickpea burgers.
If you're not a vegetarian, this cowboy turkey burger can't be beaten! It has tons of amazing flavors going on, with the crunchy red onions and spicy jalapenos.
These fries also taste amazing with a barbecue cheddar turkey burger. It only takes 20 minutes to make and has a sweet BBQ sauce that you'll want to use again.
Recipe Tips And Ideas For Butternut Squash Fry Recipe
Follow these tips to make sure that these butternut squash fries turn out delicious every single time!
- You can speed up the cooking process by microwaving the fries first for about 6-8 minutes until they are tender. Then, you just have to roast them for 10-15 minutes.
- Save yourself time cleaning up and use a silicone baking sheet or parchment paper. The butternut squash fries will stick to a metal baking sheet.
- Remember to flip the fries over after about 20 minutes. This way, the bottom of the fries doesn't burn.
Frequently Asked Questions About Roasted Squash Fries
Here are some questions I frequently get asked about by some readers...
How many carbs are in butternut squash fries?
There are about 17g carbs in 3/4 cup of butternut squash fries. If you are wanting to know how many net carbs they have, just subtract the dietary fiber (3g). There are 14g net carbs in one serving of these fries.
They are not a low-carb choice, but they sure are good for you and delicious!
Are butternut squash fries gluten-free?
Yes, these butternut squash fries are gluten-free. I coated them with cornstarch, not breadcrumbs.
Are butternut squash fries healthier than sweet potato fries?
Both butternut squash and sweet potatoes are healthy, nutritious ingredients to make oven baked fries. If you are looker for a lower carb, lower calorie, or lower sugar option than butternut squash fries are the best option. Butternut squash is also rich in calcium, vitamin E, vitamin B6, and magnesium.
How do you store them?
These roasted veggie fries won't keep their crispy texture for very long. However, you can store leftovers in an airtight food storage bag or container in the refrigerator for up to 3 days. For best results, reheat the fries in the oven or air fryer.
Can you make butternut squash fries in an air fryer?
Yes, they will turn really crispy in the air fryer! Just air fry them at 400 degrees F for about 30 minutes, shaking the basket after about 15 minutes.
What is a healthy dipping sauce for the fries?
I love to dip these fries in homemade tzatziki. It's zesty and fresh! Healthy honey mustard is another popular choice. Or, you can never go wrong with spicy jalapeno ranch dressing!
Should you soak butternut squash to make fries?
This is an optional step that some people swear makes the fries extra crispy. Soak the sliced butternut squash overnight in a bowl of water. Then, dry them off completely. The drier they are, the crispier they will be.
Do you have to peel butternut squash?
If you are making french fries, I recommend peeling the squash beforehand since the peel can be pretty tough. It will soften when baked, but it will still be quite tough.
To help with peeling, place the butternut squash in the microwave for 30-60 seconds. This softens the skin slightly and makes it easier to peel.
More Delicious Squash Recipes You'll Love:
- Roasted Delicata Squash
- Grilled Butternut Squash
- Slow Cooker Brown Sugar Butternut Squash
- Cinnamon Roasted Butternut Squash
- Spaghetti Squash Au Gratin