Best 12 Butternut Squash Fries Recipes

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Butternut squash fries are a delicious and healthy snack or side dish that can be enjoyed by people of all ages. They are made from butternut squash, a type of winter squash that is known for its sweet and nutty flavor. Butternut squash fries are a good source of vitamins A, C, and K, as well as fiber and potassium. They are also low in calories and fat, making them a great option for people who are looking for a healthy snack or side dish. Butternut squash fries can be cooked in a variety of ways, including baking, roasting, and frying. They can be served with a variety of dipping sauces, such as ketchup, mayonnaise, or ranch dressing.

Here are our top 12 tried and tested recipes!

BAKE-TASTIC BUTTERNUT SQUASH FRIES



Bake-tastic Butternut Squash Fries image

Provided by Food Network

Time 1h5m

Yield 1 serving

Number Of Ingredients 3

1 butternut squash (large enough to yield 1 pound once peeled and sliced)
1/8 teaspoon coarse salt, plus more, optional
Ketchup, as dip, optional

Steps:

  • Preheat the oven to 425 degrees F.
  • Peel squash with a vegetable peeler. Slice the ends off the squash, and then cut it in half width-wise. Cut the round bottom piece in half lengthwise and scoop out the seeds.
  • Using a crinkle cutter or a knife, carefully cut squash into spears or French-fry shapes. Thoroughly blot moisture away with paper towels, and sprinkle evenly with salt.
  • Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then place spears flat on it.
  • Bake in the oven 20 minutes, and then carefully flip spears. Continue to bake until tender on the inside and crispy on the outside, about 20 minutes longer.
  • Serve with ketchup for dipping, if using. Enjoy!

CHARLOTTE'S BUTTERNUT SQUASH FRIES



Charlotte's Butternut Squash Fries image

This is my favorite side dish, and the first thing I've made all by myself. It goes great with pretty much anything and is a perfect side for a Thanksgiving dinner or just a cold fall day. Hope you enjoy!

Provided by Charlotte C.

Categories     Side Dish     Vegetables     Squash

Time 50m

Yield 3

Number Of Ingredients 6

1 butternut squash - peeled, seeded, and cut into strips
2 tablespoons olive oil
2 teaspoons paprika
3 cloves garlic, minced, or more to taste
3 sprigs fresh thyme, leaves stripped, or more to taste
salt to taste

Steps:

  • Preheat oven to 425 degrees F (220 degrees C). Lightly oil a baking sheet.
  • Mix squash, olive oil, paprika, garlic, thyme, and salt together in a bowl until evenly coated; spread in a single layer onto the prepared baking sheet.
  • Bake in the preheated oven until squash is tender and lightly browned, 30 to 40 minutes.

Nutrition Facts : Calories 276.3 calories, Carbohydrate 50.6 g, Fat 9.6 g, Fiber 9 g, Protein 4.6 g, SaturatedFat 1.4 g, Sodium 17.9 mg, Sugar 9.4 g

BUTTERNUT SQUASH FRIES



Butternut Squash Fries image

Make and share this Butternut Squash Fries recipe from Food.com.

Provided by BurtonFanatic

Categories     Vegetable

Time 55m

Yield 1-5 serving(s)

Number Of Ingredients 4

1/2 butternut squash
kosher salt
cooking spray
ketchup, to serve

Steps:

  • Pre-heat oven to 425 degrees.
  • Peel and de-seed your butternut squash. Slice squash in half.
  • Cut it up into french fry shapes.
  • Place on a cookie sheet sprayed with non-stick spray. Cover lightly with kosher 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 on the edges and get crispy.
  • Serve with ketchup or syrup if desired.

Nutrition Facts : Calories 255.4, Fat 0.6, SaturatedFat 0.1, Sodium 22.7, Carbohydrate 66.3, Fiber 11.3, Sugar 12.5, Protein 5.7

BUTTERNUT SQUASH FRIES



Butternut Squash Fries image

Provided by Food Network

Categories     side-dish

Time 20m

Yield 4 servings

Number Of Ingredients 4

1 pound butternut squash sticks or "fries" (found in the refrigerated section)
2 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon chili powder

Steps:

  • Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
  • Put the squash in a large mixing bowl, drizzle with the olive oil and sprinkle with the salt and chili powder. Toss the squash until evenly coated, then transfer to the lined baking sheet and spread into an even layer. Bake until brown along the edges, 12 to 15 minutes. Serve immediately.

CHINESE FIVE-SPICE AIR FRYER BUTTERNUT SQUASH FRIES



Chinese Five-Spice Air Fryer Butternut Squash Fries image

These 'fries' made with Chinese five-spice powder are sweet and spicy, and they're a fiber-full, lower-carb alternative to French fries. Made in the air fryer, they're less messy and can cook up while the rest of your meal is in the making.

Provided by Angela Sackett Superhotmama

Categories     Side Dish     Vegetables     Squash

Time 30m

Yield 6

Number Of Ingredients 6

1 large butternut squash, peeled and cut into "fries"
2 tablespoons olive oil
1 tablespoon Chinese five-spice powder
1 tablespoon minced garlic
2 teaspoons sea salt
2 teaspoons black pepper

Steps:

  • Preheat the air fryer to 400 degrees F (200 degrees C).
  • Place cut squash in a large bowl. Add oil, five-spice powder, garlic, salt, and black pepper and toss to coat.
  • Cook butternut squash fries in the preheated air fryer, shaking every 5 minutes, until crisp, 15 to 20 minutes total. Remove fries and season with additional sea salt.

Nutrition Facts : Calories 150.1 calories, Carbohydrate 28.5 g, Fat 4.9 g, Fiber 4.8 g, Protein 2.5 g, SaturatedFat 0.7 g, Sodium 596.4 mg, Sugar 5 g

BAKED BUTTERNUT SQUASH FRIES



Baked Butternut Squash Fries image

Baking these "fries" gives them a caramelized, crispy skin that the whole family will love.

Provided by Martha Stewart

Categories     Food & Cooking     Seasonal Recipes     Fall Recipes     Butternut Squash Recipes

Time 1h10m

Number Of Ingredients 6

1 medium butternut squash
2 teaspoons olive oil
1/2 teaspoon ground cumin
Coarse salt and ground pepper
1 tablespoon freshly squeezed lime juice
1 tablespoon chopped fresh cilantro

Steps:

  • Preheat oven to 425 degrees. Prepare butternut squash; cut into 1/2-inch-wide sticks. On a baking sheet, combine squash with olive oil and cumin; season with salt and pepper. Toss to coat, and spread squash in a single layer. Roast until fork-tender, 45 minutes to 1 hour.
  • Sprinkle with lime juice and cilantro.

Nutrition Facts : Calories 108 g, Fat 2 g, Protein 2 g

5-SPICE ROASTED BUTTERNUT SQUASH FRIES WITH CREAMY SRIRACHA DIPPING SAUCE



5-Spice Roasted Butternut Squash Fries with Creamy Sriracha Dipping Sauce image

Generously coated in warming spices and roasted to delicious golden perfection. Don't skip the spicy dipping sauce!

Provided by Kare for Kitchen Treaty

Time 55m

Number Of Ingredients 8

1 medium
2 tablespoons olive oil
1 1/2 teaspoons Chinese 5-spice blend
1 teaspoon kosher salt + more to taste
1/4 teaspoon freshly ground black pepper
1/4 cup mayonnaise (vegans use vegan mayo)
1 tablespoon Sriracha sauce
1 tablespoon Tamari or soy sauce (start with less if using soy sauce then add more to taste - it's saltier than soy sauce)

Steps:

  • Preheat oven to 400 degrees Fahrenheit. Set out a large rimmed cookie sheet.
  • Place cut butternut squash into a large bowl and drizzle with olive oil. Sprinkle with 5-spice blend, 1 teaspoon kosher salt, and black pepper. Use clean fingers to toss well, making sure each piece is coated with olive oil and spices. Pour onto cookie sheet and spread into a single layer. Try to make sure there's a bit of space around each piece; if you need to divide the fries between two cookie sheets, that's fine.
  • Bake until tender and golden, about 40 minutes, carefully tossing 2-3 times while baking (they'll be a bit fragile).
  • While the fries bake, make the Spicy Sriracha Dipping Sauce. To a small bowl, add the mayo, Sriracha, and Tamari. Mix with a small whisk or fork until smooth.
  • Serve fries right away with the dipping sauce alongside.

HUNGRY GIRL'S RANCH-TASTIC BUTTERNUT SQUASH FRIES WITH BACON



Hungry Girl's Ranch-Tastic Butternut Squash Fries With Bacon image

I actually made this without the bacon and it was lovely... another thing you could do finely is chop the bacon and sprinkle it on the sour cream, then dip the fries in.

Provided by SashasMommy

Categories     Vegetable

Time 55m

Yield 2 serving(s)

Number Of Ingredients 6

1/3 cup fat free sour cream
1/2 tablespoon dry ranch dressing mix
1 butternut squash (about 2 pounds, large enough to yield 20 oz. once peeled & sliced)
1/8 teaspoon coarse salt
4 slices turkey bacon
chopped scallion (optional)

Steps:

  • Preheat oven to 425 degrees.
  • In a small bowl, combine sour cream with ranch mix and stir thoroughly. Refrigerate until ready to serve.
  • Slice ends off squash, and then cut it in half widthwise. Peel squash carefully with a vegetable peeler or knife. Cut the round bottom piece in half lengthwise and remove seeds.
  • Using a crinkle cutter or knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, weigh spears and use 20 oz.) Pat firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt.
  • Lay spears on a layer of paper towels, and let stand for at least 5 minutes, to allow salt to draw out excess moisture. Pat with paper towels.
  • Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and lay spears flat on it. (Use two pieces of bakeware, if needed.).
  • Bake in the oven for 20 minutes. Carefully flip fries, and bake for about 20 minutes longer, until tender on the inside and crispy on the outside.
  • Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Cook bacon until crispy, and set aside to cool. Then cut each slice in half widthwise, and cut each half into very thin strips lengthwise.
  • Mix bacon strips with fries and drizzle or serve with ranch mixture. If you like, sprinkle with scallions, as well. Eat up!

HEALTHIER BUTTERNUT SQUASH FRIES



Healthier Butternut Squash Fries image

Do you love sweet potato fries but not the calories? If so, opt for this healthy, easy recipe to satisfy your fry cravings! Serve with ketchup or balsamic vinegar.

Provided by hmstarr

Categories     Side Dish     Vegetables     Squash

Time 40m

Yield 4

Number Of Ingredients 5

olive oil cooking spray (such as PAM®)
1 small butternut squash - peeled, seeded, and cut into French fry-like strips
1 tablespoon dried parsley
1 teaspoon kosher salt
ground black pepper to taste

Steps:

  • Preheat oven to 425 degrees F (220 degrees C). Prepare a baking sheet with cooking spray.
  • Spray squash pieces with cooking spray to coat; transfer to a bowl. Season squash with parsley, kosher salt, and black pepper; toss to coat and arrange onto prepared baking sheet.
  • Bake in preheated oven for 15 minutes, turn with spatula, and continue baking until soft in the center, about 15 minutes more.

Nutrition Facts : Calories 152.2 calories, Carbohydrate 39.7 g, Fat 0.4 g, Fiber 10.7 g, Protein 3.5 g, SaturatedFat 0.1 g, Sodium 1381.7 mg, Sugar 7.4 g

BUTTERNUT SQUASH HOME FRIES BY HUNGRY GIRL HG



Butternut Squash Home Fries by Hungry Girl Hg image

Make and share this Butternut Squash Home Fries by Hungry Girl Hg recipe from Food.com.

Provided by Cake Baker

Categories     Low Protein

Time 30m

Yield 1 Pan, 4 serving(s)

Number Of Ingredients 8

2 cups butternut squash, peeled and cubed into 1-inch cubes
1/2 medium red bell pepper, chopped
1/2 medium onion, chopped
1/2 cup chicken broth, fat free
1/2 tablespoon olive oil
1/4 teaspoon pumpkin pie spice
1 dash cayenne pepper
salt and black pepper, to taste

Steps:

  • Sauté onion with olive oil in a pan over low heat for 1 to 2 minutes, until translucent.
  • Add bell pepper and cook for 1 minute.
  • Add squash and stir. Raise heat to medium and add all spices. Mix well.
  • Cook for about 7 minutes, until squash starts to soften.
  • Raise heat to high and add broth. Bring to a boil. After 30 seconds of boiling, reduce heat to low.
  • Simmer until broth evaporates, stirring often.
  • Cover pan and continue to cook for 3 minutes, or until squash is tender. Eat up!

BUTTERNUT SQUASH CAJUN FRIES



Butternut Squash Cajun Fries image

You'll love this yummy, salty, spicy, slightly sweet alternative to deep-fried French fries. Serve with ketchup or your favorite dipping sauce.

Provided by Occasional Cooker

Categories     Side Dish     Vegetables     Squash

Time 35m

Yield 4

Number Of Ingredients 5

cooking spray
1 pound butternut squash - peeled, seeded, and cut into thick French fries
1 pinch salt to taste
¼ teaspoon ground black pepper, or to taste
½ teaspoon Cajun seasoning, or to taste

Steps:

  • Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.
  • Blot any moisture from the butternut squash fries with paper towels, and place on the prepared baking sheet. Sprinkle with salt, black pepper, and Cajun seasoning.
  • Bake in the preheated oven until lightly browned and tender, 15 to 20 minutes, turning once.

Nutrition Facts : Calories 52.2 calories, Carbohydrate 13.5 g, Fat 0.1 g, Fiber 2.3 g, Protein 1.2 g, Sodium 64.8 mg, Sugar 2.5 g

BUTTERNUT SQUASH FRIES



Butternut Squash Fries image

These butternut squash fries are nutritious and tasty! They taste like sweet potato fries but better.

Provided by CMOYA40

Categories     Side Dish     Vegetables     Squash

Time 35m

Yield 4

Number Of Ingredients 2

1 (2 pound) butternut squash, halved and seeded
salt to taste

Steps:

  • Preheat the oven to 425 degrees F (220 degrees C).
  • Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks like French fries. Arrange squash pieces on a baking sheet and season with salt.
  • Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy.

Nutrition Facts : Calories 102.2 calories, Carbohydrate 26.5 g, Fat 0.2 g, Fiber 4.5 g, Protein 2.3 g, Sodium 9.1 mg, Sugar 5 g

Tips:

  • Choose ripe and firm butternut squash for the best flavor and texture.
  • Cut the squash into uniform-sized pieces so that they cook evenly.
  • Toss the squash fries with olive oil, salt, and pepper before baking to enhance their flavor.
  • Bake the fries at a high temperature to get them crispy.
  • Flip the fries halfway through baking to ensure even cooking.
  • Serve the fries hot with your favorite dipping sauce.

Conclusion:

Butternut squash fries are a delicious and healthy snack or side dish that can be enjoyed by people of all ages. They are easy to make and can be customized to your own taste preferences. With their sweet and nutty flavor, crispy texture, and high nutritional value, butternut squash fries are a great addition to any meal.

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