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Butternut squash fries on a plate with a bowl of ketchup.
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3.93 from 13 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 Time10 mins
Cook Time40 mins
Course: Side
Cuisine: American
Keyword: butternut squash fries
Servings: 4
Calories: 63kcal


  • 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