Baked Butternut Squash Fries



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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).

Making Butternut Squash Fries With 2 Ingredients

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

Be sure to check out all of the butternut squash recipes here on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

3.93 from 26 votes

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! 
Prep Time: 10 minutes
Cook Time: 40 minutes
Servings: 4


  • 1 butternut squash, about 4 cups
  • sea salt


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


Serving: 1cup | Calories: 63kcal | Carbohydrates: 16g | Protein: 1g | Fiber: 3g | Sugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side
Cuisine: American
Keyword: butternut squash fries
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


    1. Ah yay! I am so glad you are loving these, Kim. Thank you for your review + star rating, I really appreciate it!

  1. 5 stars
    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!

  2. 5 stars
    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. I’m so glad this recipe was a hit!! Thanks for coming back to leave a review. I so appreciate it. 🙂

  3. 5 stars
    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. 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. 🙂

  4. 5 stars
    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. Yay!! So glad you tried and loved these fries, Marcie. I really appreciate you coming back to leave a comment and star rating. <3

    1. 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