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

These squash fries are a favorite of mine! If you’re unfamiliar with handling butternut squash, you may have a little trouble at first, but you’ll be a pro in no time.  The first thing you need to know is that unlike summer squash, butternut squash is rather hard so you’ll need to use a sharp knife to cut it.

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, but still has a little toughness to it. Sometimes I take the time to peel it (using a potato peeler), other times I don’t worry about it.

For these fries, preheat the oven to 425 degrees. Cut the butternut squash in half  and scoop out the seeds. Cut the squash into french fry shapes – trying to make the pieces similar in size to 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 and are crispy.

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

Which is better butternut squash or sweet potato?

Both veggies have a similar nutrition profile! They are low in fat and sodium and high in vitamins and minerals like vitamin A, C and potassium. They both pack in a good amount of fiber and are great vegetables to add to your diet!

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

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 eating, 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:

Love butternut squash fries? You might like these other vegetable fries too!

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

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Butternut Squash Fries


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

Description

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


Ingredients

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

Instructions

  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 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 on the edges and get crispy.
  8. Serve with ketchup or your favorite french fry dipping sauce.

  • Category: Side
  • Method: Bake
  • Cuisine: American

Nutrition

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

Keywords: butternut squash fries

 

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