Butternut Squash Fries

Name: Butternut Squash Fries
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Snack
Ingredients: 1 medium butternut squash; 1 tablespoon olive oil; 1/4 teaspoon garlic powder; 1/4 teaspoon salt; Pinch of chopped fresh parsley for garnish (optional)

Jump To Recipe by Liz Thomson November 7, 2016 This post may contain affiliate links.

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!

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.

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!

Recipe Tips

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 slices on a baking sheet

The Best Dipping Sauce

These are optional sauces, but here are a few of my favorites:

Ketchup
Curry Dip
Marinara sauce
Avocado yogurt dressing
Garlic aoili
Cilantro sauce

How to Make Butternut Squash Fries Crispy

The best way to make your butternut squash fries crispy is to cook them in an air fryer. It creates a crispy outer layer without overcooking the squash on the inside. It’s harder to get squash crispy in a standard oven, so if you have an air fryer, now is the time to use it!

How to Make Butternut Squash Fries in an Air Fryer

You don’t need much oil. Just cut the squash in the same way, then add them to the frying basket in a single layer. Be sure not to crowd the fryer. You may need to work in multiple batches.

Preheat the air fryer to 390 degrees. Cook the squash for 9-11 minutes, keeping a close eye to be sure they don’t burn. Some air fryers cook faster than others, so check them frequently!

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!

More Squash Recipes