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