Crispy, golden, and guilt-free — these butternut squash fries are a wholesome twist on classic French fries.
Packed with fiber, vitamins, and plant-based goodness, they’re naturally low in calories and saturated fat, making them a heart-healthy side dish.
With just two simple ingredients and minimal prep, they’re perfect for everyday cooking — quick, satisfying, and a fun way to sneak in extra veggies without sacrificing flavor.
Baked Butternut Squash Fries
Equipment
- 1 Sharp Chef’s Knife
- 1 vegetable peeler (optional)
- 1 Cutting board
- 1 Baking Sheet
- 1 parchment paper sheet (or nonstick spray)
- 1 oven
Ingredients
- 1 medium butternut squash about 4 cups, cut into fry shapes
- ½ teaspoon sea salt adjust to taste
Instructions
- Preheat the Oven for Perfect Crispiness: Begin by setting your oven to 425°F (220°C) to ensure it reaches the right temperature for baking the fries. Preheating is essential so that the squash fries cook evenly and develop a lightly browned, crispy exterior while remaining tender on the inside. While the oven warms, you can prep your ingredients.
- Prepare Your Workspace: Clear a clean, flat surface to comfortably work on. Lay out your cutting board, sharp knife, and vegetable peeler. Having all your tools ready will make the process smoother and safer. You’ll also need a baking sheet lined with parchment paper or lightly sprayed with nonstick cooking spray, which prevents sticking and makes cleanup easy.
- Peel the Butternut Squash: Using a vegetable peeler, carefully remove the outer skin of the butternut squash. This step is optional; leaving the skin on is perfectly fine and adds extra fiber and nutrients. Work slowly and peel in long, smooth strokes, rotating the squash as needed until the surface is fully peeled or to your preference.
- Halve and De-Seed the Squash: Place the peeled (or unpeeled) squash on the cutting board. Carefully cut it in half lengthwise using a sharp chef’s knife. Use a spoon to scoop out all the seeds and stringy pulp from the cavity, similar to how you would prepare a cantaloupe. This ensures your fries have a smooth, even texture and cook uniformly.
- Cut the Squash into Fries: Next, slice the squash halves into long, even sticks resembling traditional French fries. Aim for uniform size so that each piece cooks at the same rate. You can make them thicker for a softer interior or thinner for extra crispiness. Take your time to cut them carefully — this will help achieve consistent results.
- Season the Fries with Sea Salt: Transfer the squash sticks to your prepared baking sheet in a single layer, making sure they are not overcrowded. Sprinkle a light layer of sea salt evenly over the fries. You can gently toss them with your hands or a spatula to ensure each piece is lightly coated. Avoid over-seasoning; a subtle salt enhances the natural sweetness of the squash.
- Arrange Fries for Even Baking: Spread the squash fries in a single layer on the baking sheet, leaving a little space between each piece. Proper spacing allows hot air to circulate around the fries, helping them crisp up rather than steam. This step is crucial for achieving golden-brown, slightly caramelized edges.
- Bake in the Oven: Place the baking sheet on the center rack of your preheated oven. Bake the fries for approximately 40 minutes. About halfway through the cooking time, use a spatula to carefully flip each fry to the other side. This ensures even browning and prevents sticking. Keep an eye on them during the last few minutes, as ovens vary and fries can quickly go from golden to overcooked.
- Check for Doneness: Your fries are ready when they have a lightly browned exterior and a tender, melt-in-your-mouth interior. You can test a fry by gently pressing it with a spatula — it should have a slight crisp on the outside but still yield easily. If you like extra crispiness, leave them in for an additional 3–5 minutes while monitoring closely.
- Serve and Enjoy: Once baked, remove the tray from the oven and allow the fries to cool for a few minutes. Serve them immediately with your favorite dipping sauces, such as ketchup, mustard, or a plant-based aioli. These fries make a perfect side dish for lunch or dinner, a healthy snack, or a fun addition to any meal.
Notes
- Use a medium-sized butternut squash for even cooking and best fry shape.
- Cutting fries evenly is key — uniform size ensures all pieces cook at the same rate.
- Baking on parchment paper or a lightly greased sheet prevents sticking and makes cleanup easier.
- Optional: leaving the skin on adds fiber and nutrients.
- Adjust sea salt to taste or experiment with other spices like paprika, garlic powder, or chili flakes.
- Flip fries halfway through baking for uniform browning.
- For extra crispiness, bake in a single layer without overcrowding the sheet.
Chef’s Secrets For Crispy Fries
Achieving perfectly crispy butternut squash fries is all about preparation and patience.
First, always preheat your oven — baking in a hot oven creates that slightly caramelized, golden exterior.
Cutting the fries evenly ensures consistent cooking, while spacing them properly on the tray prevents steaming, which can make them soggy.
For enhanced flavor, consider lightly tossing the fries in a small amount of cornstarch before baking; it helps form a delicate, crisp coating.
You can also experiment with natural seasonings like smoked paprika, garlic powder, or nutritional yeast to elevate the taste without adding extra calories.
Remember, minimal handling during baking helps maintain their shape and texture.
Serving Suggestions For Every Meal
These butternut squash fries are versatile and pair beautifully with a variety of dishes.
Serve them alongside grilled chicken, roasted salmon, or a hearty plant-based burger for a balanced meal.
They also work well as a snack, especially when paired with a flavorful dipping sauce like homemade ketchup, tahini mayo, or spicy sriracha aioli.
For a cozy twist, sprinkle a little grated Parmesan or vegan cheese over hot fries just before serving.
They’re perfect for lunchboxes, casual dinners, or even as a side for festive meals — a simple way to add color, nutrition, and satisfaction to any plate.
Storage Tips To Keep Fresh
Proper storage ensures your butternut squash fries stay flavorful and safe to eat.
Store cooled fries in an airtight container in the refrigerator for up to 3–4 days.
To reheat, spread them in a single layer on a baking sheet and bake at 400°F (200°C) for 5–10 minutes to regain crispiness.
Avoid microwaving, as it can make them soggy. For longer storage, you can freeze the fries before baking; arrange them on a tray in a single layer, freeze until solid, then transfer to a freezer-safe bag.
Bake directly from frozen, adding a few extra minutes to cooking time.
Frequently Asked Questions
1. Can I leave the skin on?
Yes! The skin of butternut squash is edible and adds fiber, nutrients, and a slightly nutty flavor. Just make sure to wash the squash thoroughly before slicing, and note that fries with skin may be slightly less tender on the outside.
2. How can I make fries extra crispy?
For maximum crispiness, ensure fries are cut evenly and not overcrowded on the baking sheet. You can also lightly toss them in cornstarch or arrowroot powder before baking and flip them halfway through cooking. Baking at a high temperature (425°F/220°C) is key.
3. Can I season the fries differently?
Absolutely! While simple sea salt highlights the natural sweetness of the squash, you can experiment with spices such as smoked paprika, garlic powder, cumin, chili flakes, or even a dash of cinnamon for a sweet-savory twist.
4. Can these fries be made ahead of time?
Yes. You can prep the squash, cut it into fries, and store it in an airtight container in the refrigerator for up to a day before baking. Baked fries can also be refrigerated for up to 3–4 days and reheated in the oven to restore crispiness.
5. Are butternut squash fries healthy?
Definitely. They’re naturally low in calories and saturated fat while rich in fiber, vitamins A and C, and plant-based nutrients. Baking instead of frying makes them a lighter, heart-healthy alternative to traditional French fries.
