These butternut squash fries are a delicious and healthy side dish! They’re simple to make, and they’re a kid-friendly way to enjoy your vegetables!

parmesan butternut squash fries

If you’re looking for a healthy alternative to french fries, these butternut squash fries will be your new favorite! They taste like sweet potato fries and they’re easy to bake in the oven!

How to Choose a Butternut Squash

When picking out butternut squash, look for one with even, beige skin. I look for ones that are symmetrical because it’s easier to cut it into even pieces for fries. I also look for one with a more narrow base, which is also easier to cut into fry shapes.

How to Cut Butternut Squash

Use a vegetable peeler to carefully remove the thick, beige skin. Cut the round base, then cut the base in half. Use a spoon to scoop out the seeds, then slice into half-moon shapes. Slice the neck of the squash in half. If the neck is wide, cut into wedges before slicing. If the neck is on the small slide, cut in half then slice into wedges.

butternut squash

What’s the Difference Between Butternut Squash and Sweet Potatoes?

The main difference between butternut squash and sweet potatoes? B-nut squash has about half the calories & carbs of sweet potatoes. While there is absolutely nothing wrong with sweet potato, butternut squash can be an excellent “high volume” food, when you’re craving a big serving, or you’re watching your calorie intake—looking for more high volume snack recipes? Check out this post!

sliced butternut squash

Tips for Making Butternut Squash Fries

  • Try to cut your squash into even-sized pieces, so it cooks at the same rate.
  • Don’t forget to spray your baking sheet with non-stick spray, or they’ll get stuck to the pan!
  • These fries are best when they’re fresh out of the oven! Don’t try to keep leftovers, as they’ll get soggy.

butternut squash parmesan fries

The Best Dipping Sauce for Butternut Squash Fries

The parmesan adds plenty of flavor, so these are optional sauces, but here are a few of my favorites:

Substitution Ideas

  • I love the saltiness of the parmesan cheese, but feel free to skip it if you want to keep this recipe vegan!
  • For even more flavor, add a sprinkle of onion powder.
  • If you like things spicy, try adding a pinch of chili powder for a little heat!
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squash fries

Parmesan Butternut Squash Fries

  • Author: Liz Thomson
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 4 1x
  • Category: Side Dish
  • Method: Baking
  • Cuisine: Snack


Upgrade your fries by trying these parmesan butternut squash fries! Healthier than sweet potato fries but just as delicious!


  • 1 medium butternut squash
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 oz Parmesan cheese, grated
  • Pinch of chopped fresh parsley (optional)


  1. Preheat the oven to 400 degrees
  2. Spray a large baking pan with non-stick spray.
  3. Peel the butternut squash and then slice into fry shapes.
  4. The trick is to make all the pieces roughly the same size. You want them to be about 1/4″ thick. If they’re too thin, they’ll burn and if they’re too thick, they’ll get soggy.
  5. Toss in olive oil, sprinkle with salt, and spread in a single layer on the baking sheet.
  6. Bake for 10 minutes, then flip the fries.
  7. Bake for another 8-10 minutes or until the fries begin to brown.
  8. Once they’ve browned up, they’ll start to get crispy and they’ll be ready to take out of the oven!
  9. Let cool for a few minutes before taking them off the pan.
  10. Sprinkle with parsley before serving.

Keywords: Butternut Squash Fries

As soon as you make them… you’ll wish you made a double batch. I promise. If you want to turn more of your veggies into fries, try these easy Green Bean Fries!

crispy oven baked green beans

Looking for other ways to enjoy butternut squash? Try this wild rice and butternut squash salad!

wild rice

What’s your favorite way to eat butternut squash?