Baked Butternut Squash Fries

Looking for healthy French fries? Try these easy oil-free baked butternut squash fries with only 2 simple ingredients — butternut squash and sea salt! 

As you may or may not know, I am a huge fry fan and I’m always trying to turn vegetables into fries. Over the years I’ve made everything from turnip fries to jicama fries and even zucchini fries.

That said, these butternut squash fries are still a favorite of mine!

Plate of butternut squash fries topped with salt and served with ketchup.

When you think of healthy, homemade fries you might first thing of sweet potato fries. I love sweet potato fries too, but in terms of nutrition butternut squash fries have a leg up!

Which is Better For You? Butternut Squash or Sweet Potato?

While these veggies have a similar nutrition profile (they both low in fat and sodium and high in vitamins and minerals like vitamin A, C and potassium), sweet potatoes do have double the calories, carbs and sugar per serving. But sweet potatoes have a little more fiber and protein than butternut squash. See a full nutrition comparison here.

Either way, both are excellent choices, but what I love about this particular recipe for butternut squash fries is that you don’t have to use any oil! All you need is a butternut squash and some sea salt!

Plate of butternut squash fries topped with salt and served with ketchup.

Do You Have to Peel Butternut Squash?

Many butternut squash recipes suggest that you peel the squash. You can certainly do this, but it’s not 100% necessary. Once the squash has been roasted the peel becomes pretty soft an is edible. That said, it doesn’t soften up as much as some other winter squash varieties like delicata or kabocha squash. It still has a little toughness to it. Because of this, I usually take the time to peel it (using a potato peeler).

For these fries, you’ll want to preheat your oven to 425 degrees. Peel the butternut squash, cut in half and scoop out the seedsCut the squash into french fry shapes – trying to make the pieces similar in size so they finish cooking at the same time. Place the squash fries on a baking sheet sprayed with cooking spray or lined with parchment paper. Sprinkle with sea salt and bake for 40 minutes, flipping halfway. Fries are done when they are starting to brown on the edges.

How to Serve Butternut Squash Fries?

You can serve them just like you’d serve regular french fries! I personally eat them with just about everything, but they’re great as a side with burgers (try my spinach feta turkey burgers, sweet potato black bean burgers or these cilantro lime chicken burgers). They’re tasty dipped in ketchup, but any dipping sauce is great. I know some people love dipping their fries into honey mustard, BBQ sauce or a pesto dip.

Hand dipping a butternut squash fry in ketchup.

Want More Butternut Squash Recipes? Try These:

Other Vegetable Fries to Try:

If you try these butternut squash fries, please leave a comment and star rating below letting me know how they turn out! Your feedback is super helpful for the EBF team and other EBF readers.

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Butternut squash fries on a plate with a bowl of ketchup.

Butternut Squash Fries

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4


Looking for healthy French fries? Try these easy oil-free baked butternut squash fries with only 2 simple ingredients – butternut squash and sea salt! 


  • 1 butternut squash (about 4 cups)
  • sea salt


  1. Pre-heat oven to 425°F.
  2. Peel the squash. (optional)
  3. Cut the butternut squash in half and de-seed it like you would a cantaloupe.
  4. Cut it up into french fry shapes. Try to make the pieces similar in size so that they finish cooking at the same time.
  5. Place on a baking sheet lined with parchment paper or sprayed with nonstick cooking spray. Sprinkle lightly with sea salt.
  6. Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.
  7. Fries are done when they are starting to brown a little.
  8. Serve with ketchup or your favorite french fry dipping sauce.
  • Category: Side
  • Method: Bake
  • Cuisine: American


  • Serving Size: 1 cup
  • Calories: 63
  • Sugar: 3g
  • Fat: 0g
  • Carbohydrates: 16g
  • Fiber: 3g
  • Protein: 1g

Keywords: butternut squash fries

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Recipe rating

    1. Grace H
      January 1, 2021 AT 7:19 pm

      Delicious! I have made this a few times and love it 😉

      1. Brittany Mullins
        January 1, 2021 AT 8:11 pm

        Yay!! That makes me so happy to hear. Thanks for the review. 🙂

    2. Paula P
      December 27, 2020 AT 6:51 pm

      I was skeptical, but decided to try this recipe, and I’m glad I did! These fries were absolutely delicious! Thanks so much for this recipe Brittany!

      1. Brittany Mullins
        December 29, 2020 AT 2:31 am

        Ahh, this makes me so happy to hear! Thanks for giving my recipe a try and for the review, Paula.

    3. J Stone
      December 8, 2020 AT 10:23 am

      This recipe is so good, I’m shocked it took me this long to discover it! I’ve done this with sweet potatoes and they’re good, but never had success with butternut squash getting crispy. I think the parchment paper and high heat is the secret. They are so good even my “squash hating” 9 year old crushed these for a healthy burgers -& fries dinner. I also sprinkled mine with fresh rosemary and smoked paprika. 12 out of 10 for this awesome find. Thank you!

      1. Brittany Mullins
        December 8, 2020 AT 7:17 pm

        I’m so glad this recipe was a hit!! Thanks for coming back to leave a review. I so appreciate it. 🙂

    4. miche
      November 16, 2020 AT 8:22 pm

      I’m usually not one that posts on recipes I try online, which is kinda selfish because if you go through all of this work to make recipes, the least I can do is post if it’s good. Anyway, this is the first time I have ever responded to a recipe…AMAZING!!!
      After the hurdle of cutting that squash I’ve been staring at for a few days, I popped them in the oven and blew my tastebuds away. THANKS!

      1. Brittany Mullins
        November 17, 2020 AT 6:34 pm

        Ahh yay, that makes me so happy to hear!! I’m so glad you loved this recipe and I so appreciate you coming back to leave a review. It means the world to me. 🙂

    5. Alan
      October 12, 2020 AT 8:36 pm

      Awesome… thanks for the recipe

    6. marcie
      February 6, 2020 AT 8:10 pm

      Awesome recipe! I cut the fries pretty thin because I had no idea how much they would shrink up in the oven but they are great. I would even say better than sweet potato fries! I will definitely cut them thicker next time but they were delicious regardless!

      1. Brittany Mullins
        February 6, 2020 AT 11:13 pm

        Yay!! So glad you tried and loved these fries, Marcie. I really appreciate you coming back to leave a comment and star rating. <3

    7. Ainsly Galdot
      November 25, 2019 AT 5:48 pm

      Made the tonight! They were crispy outside/soft inside. =)

      1. Brittany Mullins
        November 25, 2019 AT 8:28 pm

        Yay! I’m so glad you tried and enjoyed these fries, Ainsly! Thanks so much for coming back to leave a comment and star rating, it means the world to me. <3

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Parchment paper lined with protein balls.


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