Oven Baked Butternut Squash Fries
When baked, vegetables bring out their natural sweetness. This simple and easy recipe for butternut squash fries will have you making this nutritious vegetable more often than you planned. In addition, it takes less than 30 minutes and is a kids’ favorite.
Butternut squash is a vibrant and nutritious winter squash beloved for its sweet, nutty flavor and smooth, creamy texture. It’s also a powerhouse of essential nutrients, rich in vitamins A and C, fiber, and antioxidants. Baking butternut squash brings out its natural sweetness and enhances its flavors, making it a versatile ingredient in many dishes.
The oven’s high heat caramelizes the squash, creating a crispy exterior while keeping the inside tender and moist. This method intensifies the delicious taste and preserves its nutritional benefits, offering a healthy, delectable treat that can be enjoyed in various creative ways. Whether seasoned with savory herbs or sweet spices, baked butternut squash is a delightful addition to any meal, showcasing the best of this versatile vegetable.
Why make this the best recipe?
- Healthier Alternative: This recipe uses butternut squash instead of regular potatoes, offering a lower-calorie, nutrient-dense option rich in vitamins A and C, fiber, and antioxidants.
- Easy to Prepare: This recipe is straightforward and easy to follow, with simple steps. Peeling, cutting, and seasoning the squash can be done quickly, making it accessible for cooks of all levels.
- Crispy Texture: The use of olive oil and high-temperature baking ensures that the fries are crispy on the outside while remaining tender on the inside. In addition, adding cornstarch enhances this crispy texture.
- Flavorful Seasoning: The combination of garlic powder, paprika, salt, and optional herbs adds flavor to the fries. These spices complement the butternut squash’s natural sweetness, creating a delicious and well-rounded taste.
Ingredients and substitutes
- Butternut Squash: The main ingredient provides the base for the fries. It’s rich in vitamins A and C, fiber, and antioxidants, making it a healthy alternative to traditional potatoes. You can use sweet potatoes, carrots, or parsnips as alternatives, though each will have a slightly different flavor and texture.
- Olive Oil: Helps to coat the fries, promoting even baking and giving them a crispy texture. It also adds a mild, pleasant flavor. You can also use canola oil, avocado oil, or melted coconut oil.
- Garlic Powder: Adds a savory, aromatic flavor to the fries. You can also use onion powder or freshly minced garlic, although it may burn more easily during baking.
- Paprika: Provides a mild, sweet pepper flavor and a hint of color to the fries. Smoked paprika (for a smoky flavor), chili powder, or cayenne pepper (for heat).
- Salt: Enhances the overall flavor of the fries. Use sea salt, kosher salt, or a salt substitute if you need to reduce your sodium intake.
- Black Pepper: Adds a bit of heat and enhances the flavor profile. You can also use white pepper, cayenne pepper (for more heat), or a pepper blend as substitutes.
- Dried Herbs (Optional): Adds additional flavor complexity and aroma. Common choices include thyme, rosemary, or oregano. You can also use fresh herbs (which should be added later in the baking process to prevent burning) or other dried herbs, such as basil or marjoram.
Step-by-step: Butternut squash fries
- Preheat the Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Prepare the Butternut Squash: Peel the butternut squash using a vegetable peeler. Cut off both ends of the squash. Slice the squash in half lengthwise and scoop out the seeds with a spoon. Cut the squash into fry-shaped sticks, trying to keep them as uniform as possible for even cooking.
- Season the Fries: Place the squash sticks in a large bowl. Drizzle the olive oil over the squash. Sprinkle the garlic powder, paprika, salt, black pepper, and dried herbs (if using) over the squash. Toss the squash fries until they are evenly coated with the oil and seasonings.
- Bake the Fries: Spread the seasoned butternut squash fries in a single layer on the prepared baking sheet. Ensure the fries do not touch each other to ensure they bake evenly and become crispy.
- Bake Time: Place the baking sheet in the preheated oven. Bake for 20-25 minutes, flipping the fries halfway through until they are golden brown and crispy on the edges.
- Serve: Remove the fries from the oven and let them cool slightly on the baking sheet. Serve the butternut squash fries hot with your favorite dipping sauce.
Frequently asked questions
Ensure the fries are spaced on the baking sheet for proper air circulation. Using high heat (425°F) and flipping the fries halfway through baking also helps achieve a crispy texture.
Yes, you can make butternut squash fries in an air fryer. Preheat the air fryer to 400°F, then cook the fries in a single layer for 15-20 minutes, shaking the basket halfway through for even cooking.
Absolutely! Feel free to customize the seasoning to your taste. Popular options include cumin, chili powder, curry powder, rosemary, thyme, or even a sprinkle of Parmesan cheese.
Use a sharp vegetable peeler to remove the skin, then cut off both ends of the squash. Slice it in half lengthwise and scoop out the seeds. Cut each half into fry-shaped sticks, keeping them as uniform as possible. A sharp knife and a steady cutting surface are essential for safety.
Butternut squash is lower in carbs than regular potatoes, but it still contains some carbohydrates. Therefore, if you are strictly following a keto diet, you may want to monitor your portion size or consider lower-carb alternatives, such as zucchini or eggplant fries.
The fries are done when they are golden brown and crispy on the edges. You can check their doneness by inserting a fork; they should be tender inside. Start checking around the 20-minute mark and adjust the baking time as needed.
Butternut Squash Fries
Vegetables when baked, bring out their natural sweetness. This simple and easy recipe for butternut squash fries will have you making this nutritious vegetable more often than you planned. It takes less than 30 minutes and is a kids' favorite
Ingredients
- 1 lb (500 g) Squash
- 2 tbsp Olive oil
- 1 tsp Salt
- 1 tsp Pepper
- ½ tsp Garlic powder
- 1 tsp Paprika
- 1 tbsp Mixed herbs thyme, rosemary, oregarno, etc
- Parsley for garnish
Method
- Preheat the Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Prepare the Butternut Squash: Peel the butternut squash using a vegetable peeler. Cut off both ends of the squash. Slice the squash in half lengthwise and scoop out the seeds with a spoon. Cut the squash into fry-shaped sticks, trying to keep them as uniform as possible for even cooking.1 lb Squash
- Season the Fries: Place the squash sticks in a large bowl. Drizzle the olive oil over the squash. Sprinkle the garlic powder, paprika, salt, black pepper, and dried herbs (if using) over the squash. Toss the squash fries until they are evenly coated with the oil and seasonings.2 tbsp Olive oil, 1 tsp Salt, 1 tsp Pepper, ½ tsp Garlic powder, 1 tsp Paprika, 1 tbsp Mixed herbs
- Bake the Fries: Spread the seasoned butternut squash fries in a single layer on the prepared baking sheet. Make sure the fries are not touching each other to ensure they bake evenly and become crispy.
- Bake Time: Place the baking sheet in the preheated oven. Bake for 20-25 minutes, flipping the fries halfway through until they are golden brown and crispy on the edges.
- Serve: Remove the fries from the oven and let them cool slightly on the baking sheet. Serve the butternut squash fries hot with your favorite dipping sauce.Parsley for garnish
Notes
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- Uniform Slicing: Cut the butternut squash into evenly sized sticks to ensure they bake at the same rate. This prevents some pieces from burning while others are undercooked. Use a sharp knife and a steady hand, or consider using a mandoline slicer for consistent results.
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- Proper Seasoning: Season the fries generously and evenly to ensure each piece is flavorful. Toss the squash sticks in a large bowl with the olive oil and seasonings to coat them thoroughly.
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- Avoid Overcrowding: spread the fries out in a single layer on the baking sheet, making sure they don’t overlap. Use two baking sheets if necessary, or bake in batches. Overcrowded fries will steam instead of bake, leading to a soggy texture.
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- Preheat the Oven: Ensure the oven is fully preheated before placing the fries inside. Wait until the oven reaches the specified temperature (425°F or 220°C) to ensure even cooking and crispiness.
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- Flip for Even Baking: Flip the fries halfway through the baking time to promote even browning. Use a spatula to carefully turn the fries, making sure to keep them in a single layer.
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- Extra Crispiness: For extra crispy fries, sprinkle a small amount of cornstarch over the squash sticks before baking. Toss the squash in cornstarch before adding the oil and seasonings to create a light, crispy coating.
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- Monitor Cooking Time: Keep an eye on the fries during the last few minutes of baking to prevent burning. Check the fries around the 20-minute mark and continue to monitor closely until they are golden and crispy.
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- Let Them Cool Slightly: Allow the fries to cool on the baking sheet for a few minutes before serving. This helps the fries firm up and become even crispier as they cool slightly.
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- Serve Immediately: Serve the fries hot for the best texture and flavor. Have your dipping sauces and accompaniments ready so you can enjoy the fries at their best.
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- Experiment with Seasonings: Feel free to experiment with different herbs and spices to find your favorite flavor combination. Try adding spices like cumin, curry powder, or Parmesan cheese for a unique twist.
Equipment you will need
Nutrition
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What a wonderful idea, Veena. I have to try this soon! My family and I love butternut squash and this would be wonderful to serve alongside burgers in place of fries.
Thanks, Catherine. Definitely wonderful along side burgers
Yummy. What a tasty comforting way to cook squash..it looks so good. Perfect Autumn food
Thanks Karyn – Definitely perfect for this season.
I have a friend whose family loves butternut squash. This is a nice and simple recipe and I’m sure they’d enjoy trying it.
Thanks, Valerie. I think they will enjoy this.
I love making roasted butternut squash in the fall! It’s such a hearty and versatile side because you can season it so many ways. Great tips on getting these perfect!
Absolutely Jenni. Very hearty and versatile
O God! What a great recipe! I want to try it immediately! Looks very tasty! THANK YOU!
Thanks Mahy, I hope you try it.
What a great idea. I’ve never thought of making the squash like I would sweet potatoes. Now that there is going to be an abundance of butternut nut we’ll have to try out your method. One of our favorite seasonings is chipotle powder or smoked paprika. YUM!!
Thanks Marisa. We love roast squash.
This is my favorite squash and we love it roasted.. the sweetness is beyond yummy baking in the oven. I love fall just for this reason and vegetable!
Absolutely, Claudia. Love squash especially roasted.
Anything oven baked, I can eat it all. Guilt free, delicious and so good! This is fun recipe for kids after school snacks i guess. MY kids will sure love it.
Absolutely oven baked veggies are the best.
What a fabulous and tasty idea! I’ve makes baked sticks with many ingredients, but never butternut squash – can’t wait to give these a go!
Thanks, Patricia. Yes, butternut squash works great too.
I have never prepared butternut squash this way. I will have to give it a try. My grandkids would like it this way for sure. What a fun idea.
You will love this and so will the grandkids Gloria. My kids really like it