Best 2 Healthier Butternut Squash Fries Recipes

Butternut squash fries are a delicious and healthy alternative to traditional potato fries. Packed with essential vitamins, minerals, and antioxidants, butternut squash offers a range of health benefits, making it an ideal choice for those seeking a nutritious and flavorful snack or side dish. In this article, we will delve into the world of butternut squash fries and explore various recipes that showcase the versatility and nutritional value of this popular vegetable. From crispy oven-baked fries to delectable air-fried creations and indulgent pan-fried options, we will provide a comprehensive guide to help you prepare healthier butternut squash fries that cater to different dietary preferences and cooking methods.

Let's cook with our recipes!

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

Ingredients

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 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

Ingredients

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 the right butternut squash: Look for firm, heavy squash with a deep orange color. Avoid any squash that has blemishes or soft spots.
Cut the squash into even-sized fries: This will help them cook evenly. If the fries are too thick, they will take longer to cook and may burn on the outside before they are cooked through.
Toss the fries with oil and seasonings: This will help them to crisp up and develop flavor. You can use olive oil, coconut oil, or avocado oil. Season the fries with salt, pepper, garlic powder, onion powder, and any other desired spices.
Bake the fries at a high temperature: This will help them to crisp up quickly. Preheat your oven to 425 degrees Fahrenheit before baking the fries.
Keep an eye on the fries while they are baking: They can burn easily, so it's important to check on them frequently. Once the fries are golden brown and crispy, they are done.

Conclusion:

These healthier butternut squash fries are a delicious and nutritious alternative to traditional potato fries. They are made with simple ingredients and can be easily customized to your liking. Whether you are looking for a healthy snack or a side dish for your next meal, these fries are sure to please everyone.