Baked Butternut Squash Fries

After last week’s post, I received a lot of questions regarding how to make butternut squash fries. If you missed the post (check it out here), butternut squash is a great substitute for regular and sweet potatoes in the event of an unstoppable French fry craving.


1 Butternut squash
Salt and pepper, to taste
1-2 Tablespoons canola oil
Ketchup or your choice of dip

Preheat oven to 400°.

1. Begin by cutting the butternut squash in half lengthwise. Scoop out the seeds and flesh and peel.

2. Cut each half in half, and slice into even sticks, about one-half inch thick.

3. Spread 1-2 tablespoons of canola oil around a bowl (this will allow for an even distribution of oil and prevent the top pieces from absorbing too much oil); add butternut squash and toss to coat. Sprinkle with salt and pepper to taste.

4. To prevent burning and uneven cooking, bake the squash fries on a wire cooking rack place of a pan. Bake for 20 minutes; flip, and continue baking for another 20 minutes.

Why Should You Eat These?

Butternut squash fries are a healthy and easy substitution for French fries made with either regular or sweet potatoes. While the average order of French fries carries around 430 calories (although most will have much more!), butternut squash only has 63 calories (one 1.5 pound butternut squash will yield 3-4 cups of squash). Calories aside, butternut squash is packed with fiber, which boosts satiety; it’s also high in potassium, vitamin B6, vitamin C and folate. Its rich orange or yellow hue comes from carotenoids, antioxidants that have been shown to protect against heart disease, boost the immune system, and maintain proper cell functioning.

4 responses to “Baked Butternut Squash Fries

  1. I completely replaced the potatoes in my diet with sweet potatoes and figured I couldn’t get any healthier, but hey, I was totally wrong! Thanks for the great idea!

    • Thanks for commenting, Andrea! Sweet potatoes are of course very healthy – but for those times when you want a LOT of french fry flavor, butternut squash is the way to go! But don’t give up sweet potatoes completely : )

  2. I made these for dinner tonight and they were great! Only problem was, my arm got tired after cutting up half the squash (it was a huge one); then, when baked, there weren’t really enough for the two of us. Strange to think that I could eat half a butternut squash (I hated it growing up) in one sitting. PS — I added a little curry powder when mixing them with the oil and salt. I will definitely make this again. (Especially since I have half a squash now sitting in the refrigerator!)

  3. Bought a butternut squash for the first time yesterday, crossing my fingers bc we are gonna try this tomorrow!

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