Butternut Squash Fries

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Crispy Butternut Squash Fries are a healthy, vegetable fry that everyone will love. They are easy to make, a great low carb alternative to sweet potato fries, and come out perfectly baked every time.

113 CAL 17g CARBS 5g FAT 1g PROTEIN 1
1 Comment

Butternut squash fries are a delicious, healthy alternative to regular french fries. They're also very easy to make and take less than an hour from start to finish! The recipe makes 4 servings so feel free to double the ingredients if you have a bigger family or if you want to meal prep. Give this dish a try for your family dinner night!

For me, there can never be enough options for simple oven fries - I love them all! Sweet Potato Fry, Green Bean Fry, Oven Baked Parmesan Zucchini Fries, or celery root fry... You get the idea. So, in my quest to make all things into fries, I whipped up these simple squash fries and loved them.

The health benefits of butternut squash include cancer prevention, anti-inflammatory properties, and vitamin A which is essential for maintaining healthy skin. It's loaded with potassium too which can help lower blood pressure levels. This dish will not only satisfy your taste buds but it'll also give you an energy boost and stabilize your blood sugar levels after eating thanks to its high fiber content!

I used butternut squash, but an acorn, kabocha, or delicata squash would work as well. From there, season them up with your favorite spices, and bake until crispy. I like the combination of smoky cumin and paprika with squash because it's naturally sweet, but any spice combo will work.

Ingredients for butternut squash fries including sliced butternut squash, olive oil, spices, and cornstarch.

Key Ingredients For Butternut Squash Fries

This is a super-simple recipe with only a handful of ingredients. I'm sure you have all of them at your house already.

  • Butternut Squash: You only need one butternut squash for this recipe. Peel it before you cut it up into thin fries.
  • Cornstarch: This is what gives the butternut squash fries their crispy texture. You can also use arrowroot powder instead.
  • Oil: The oil helps the spices stick to the fries. I used olive oil, but you can use either ghee or avocado oil in its place.
  • Spices: For the spices, I think cumin, paprika, garlic powder, and onion powder taste the best.

Note: For a full list of ingredients and detailed instructions on how to make these butternut squash fries, take a look at the printable recipe card at the bottom of this post!

What To Serve With Oven-Baked Squash Fries

You can definitely enjoy these fries as a snack or appetizer when you have friends over. I think they go perfectly with your favorite burgers at a cookout. These grilled portobello mushroom buns are the perfect bread replacement. For a vegetarian burger, try these amazing ranch chickpea burgers.

If you're not a vegetarian, this cowboy turkey burger can't be beaten! It has tons of amazing flavors going on, with the crunchy red onions and spicy jalapenos.

These fries also taste amazing with a barbecue cheddar turkey burger. It only takes 20 minutes to make and has a sweet BBQ sauce that you'll want to use again.

Recipe Tips And Ideas For Butternut Squash Fry Recipe

Follow these tips to make sure that these butternut squash fries turn out delicious every single time!

  • You can speed up the cooking process by microwaving the fries first for about 6-8 minutes until they are tender. Then, you just have to roast them for 10-15 minutes.
  • Save yourself time cleaning up and use a silicone baking sheet or parchment paper. The butternut squash fries will stick to a metal baking sheet.
  • Remember to flip the fries over after about 20 minutes. This way, the bottom of the fries doesn't burn.
  • Use leftovers to make these delicious Butternut Squash Tacos.

Baked butternut squash french fries on a baking sheet with dipping sauces.

Frequently Asked Questions About Roasted Squash Fries

Here are some questions I frequently get asked about by some readers...

How many carbs are in butternut squash fries?

There are about 17g carbs in 3/4 cup of butternut squash fries. If you are wanting to know how many net carbs they have, just subtract the dietary fiber (3g). There are 14g net carbs in one serving of these fries.

They are not a low-carb choice, but they sure are good for you and delicious!

Are butternut squash fries gluten-free?

Yes, these butternut squash fries are gluten-free. I coated them with cornstarch, not breadcrumbs.

Are butternut squash fries healthier than sweet potato fries?

Both butternut squash and sweet potatoes are healthy, nutritious ingredients to make oven baked fries. If you are looker for a lower carb, lower calorie, or lower sugar option than butternut squash fries are the best option. Butternut squash is also rich in calcium, vitamin E, vitamin B6, and magnesium. 

How do you store them?

These roasted veggie fries won't keep their crispy texture for very long. However, you can store leftovers in an airtight food storage bag or container in the refrigerator for up to 3 days. For best results, reheat the fries in the oven or air fryer. 

Can you make butternut squash fries in an air fryer?

Yes, they will turn really crispy in the air fryer! Just air fry them at 400 degrees F for about 30 minutes, shaking the basket after about 15 minutes.

What is a healthy dipping sauce for the fries?

I love to dip these fries in homemade tzatziki. It's zesty and fresh! Healthy honey mustard is another popular choice. Or, you can never go wrong with spicy jalapeno ranch dressing!

Should you soak butternut squash to make fries?

This is an optional step that some people swear makes the fries extra crispy. Soak the sliced butternut squash overnight in a bowl of water. Then, dry them off completely. The drier they are, the crispier they will be.

Do you have to peel butternut squash?

If you are making french fries, I recommend peeling the squash beforehand since the peel can be pretty tough. It will soften when baked, but it will still be quite tough. 

To help with peeling, place the butternut squash in the microwave for 30-60 seconds. This softens the skin slightly and makes it easier to peel.

Oven baked squash fries baked until golden brown and served with ketchup on a cutting board.

More Delicious Squash Recipes You'll Love:

The Recipe
Butternut squash fries baked until crispy and served on parchment paper with ketchup and herb sauce.

Butternut Squash Fries

113 CAL 17g CARBS 5g FAT 1g PROTEIN 1
1 Comment
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  • 1 butternut squash, peeled and cut into thin fries
  • 1 tbsp cornstarch (or arrowroot powder)
  • 1.5 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and pepper

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Preheat the oven to 425 degrees. Toss the butternut squash fries with the cornstarch to coat well.

Squash fries tossed with cornstarch in a white bowl.

Add the olive oil, cumin, paprika, garlic powder, onion powder, salt, and pepper. Toss to coat.

Butternut squash sticks tossed with olive oil and spices in a bowl.

Cover a baking sheet with parchment paper or spray with cooking spray. Lay the fries out in a single layer on the baking sheet, making sure not to overcrowd the pan.

Raw butternut squash fries tossed with spices on a baking sheet.

Bake for 30-35 minutes, flipping after 20 minutes, until lightly browned and crispy on the outside.

Crispy butternut squash fries on a baking sheet.
Nutritional Facts
Serving Size: 3/4 cup
Amount Per Serving
Calories 113
Calories from Fat 48
% Daily Value *
Total Fat 5g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 7mg
Total Carbohydrate 17g
Dietary Fiber 3g
Sugars 3g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.


If you don't have 40 minutes to cook them, microwave them first for 6-8 minutes until they are tender. Then toss with the olive oil and spices and place on a preheated baking sheet. Roast for 10-15 minutes and you have crispy fries in less time.
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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Butternut Squash Fries
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February 3, 2024 - 19:04
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Tried these and they were simple to prepare and delicious! My daughter who hates squash absolutely loved them (I didn't tell her what she was eating until afterward!)
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