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Butternut Squash Fries

Butternut Squash Fries are a flavorful, nutritious twist on traditional fries. Sliced into fry shapes and seasoned with olive oil, salt, pepper, and optional spices like paprika or garlic powder, they roast to golden perfection in the oven or air fryer. These fries offer a slightly sweet, nutty flavor with a crisp edge and tender center, ideal for healthy snacking or as a side dish with burgers, wraps, or grain bowls.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Course: Side Dish, Snack
Cuisine: American
Calories: 102
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 2 pound butternut squash, halved and seeded
  • salt to taste

Equipment

  • Spatula or tongs
  • Parchment paper (optional for oven)
  • Baking sheet or air fryer basket
  • Bowl (for tossing)
  • Cutting board
  • Sharp knife and vegetable peeler

Method
 

  1. Preheat the oven to 425 degrees F (220 degrees C).
  2. Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks, about 1/3 inch thick. Blot any moisture from the butternut squash fries with paper towels, then arrange squash pieces on a baking sheet. Season with salt.
  3. Bake in the preheated oven until brown and crisp on the edges, about 20 minutes, turning once.

Nutrition

Calories: 102kcalCarbohydrates: 27gProtein: 2gSodium: 9mgPotassium: 799mgFiber: 5gSugar: 5gVitamin C: 48mgCalcium: 109mgIron: 2mg

Notes

Naturally sweet and perfectly crisped, butternut squash fries are a wholesome alternative that doesn’t skimp on flavor.

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