Adventures in Healthier Eating with 2 Kids and a Picky Husband

Butternut Squash Fries

3 WWPP Posted by 10 years ago 37 Comments

All right, this is the simplest “recipe” ever. It truly is more of an idea. If you never tried butternut squash, it is a good first recipe to try. It’s easy and gives you an idea of the taste and texture of butternut.

Now I don’t want you to except potato type fries. Butternut has a slightly sweet nutty taste, it’s mild but there. These are good with just salt but if you want to make a sweet treat cinnamon and nutmeg would be good too.Butternut Squash Fries

As for the texture, they hold together and have a similar feel as sweet potato fries. They do come out soft.

Preheat oven to 425 degrees.

Line a large cookie sheet with aluminum foil and spray with non-stick cooking spray. Arrange the butternut squash pieces in the sheet leaving some room in between.

Spray tops with non-stick cooking spray and sprinkle with salt.

Bake for 40-45 minutes turning at least once for soft sweet fries

Bake for 15-20 minutes turning at least once for firmer fries

The toddler loves to dip them in ketchup!

Ryan eating butternutRyna behind butternut squash fries

I’m going to count this recipe as 2 super large servings, each about 335g. That’s just over 2 cups. The butternut is so low in calories that it makes a nice side dish when you want to bulk up dinner.

Approx Nutritional Information per serving
Servings Amt per Serving
2 About 2 Cups
Calories Fat Fiber WWPs
126 0g 6g old: 2 new: 3
Sugar Sat Fat Carbs Protein
6g 0g 33g 3g

See other recipes using: butternut squash

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There are 37 comments so far. Join in on the conversation.

    Laura Brandon

    December 1, 2007

    what would you think about cutting these thin, like shoestring potatoes? i think they'd be good that way, but would they bake the same?


    December 1, 2007

    Maybe. The problem is they come out really soft. If you bake them on really high heat to the point of just about burnt, maybe. Possibly double baking may work too. I'll experiment with a few next time I make them and let you know! Or if you try let me know!


    December 4, 2007

    Oh no the SPAMMERS got you here too :(. I tried this recipe the first time I made Butternut Squash and LOVED IT. SUper easy and yummy! I can't wait to make them again.


    December 19, 2007

    Roni I made your Butternut Squash Fries tonight and I loved them they were very easy to make. Thanks B. P.S.The husband liked them too.


    December 30, 2007

    Yum. This sounds great! I love simple, quick ideas. This will be on our dinner table when I go shopping this week.


    January 15, 2008

    I turned my mom on to your website and of course she loves it as much as i do! Well, this was the first recipe she made. She called to tell me they turned out great but they took so much time to prepare getting the skin off of all the grooves. Well, she accidentally bought an acorn squash instead!! Haha. Now this is where your videos come in handy!


    January 24, 2008

    Roni, I made these last night and they are the almost too delicious. I will say I mixed the batch with a tsp of evoo but there were a lot. My husband liked them, his only comment was he wanted them crispy. I guess I could try broiling them at the end. Anyway, thanks for such a great idea.


    February 10, 2008

    On a whim, I bought a great big butternut squash a week or so ago at Walmart. Once I got it home, I realized I had no idea what to do with it! What had I been thinking, buying this big thing? Thank goodness I found you website and recipe for these lovely fries! My four year old loved them, and so did I! Thanks so much!


    March 4, 2008

    I made these last night and they were good.. but you cant over cook them.. and because i did over cook them i didnt eat as many as i would have liked lol


    March 7, 2008

    Roni I love your site. You have helped me so much. I just want to say your fries look A LOT better then mine. I think I need new knives. They are in the oven right now. Can't wait to try them!


    October 7, 2008

    Roni - these are AMAZING! Thanks for a great idea!


    October 31, 2008

    Hi Roni, I love this fry recipe! I made them tonight and put some pictures up on my blog. Butternut Squash Fries Thank you for the great idea!


    October 31, 2008

    Hi Roni, Woops, that link didn't work. You can check out the pictures here:


    November 23, 2008

    Hm, I tried these the first time and the majority were crispy and awesome. I tried them a second time and they tasted great but were pretty limp (and like others, i do like my fries crispy). I'm pretty sure i did them the same way both times. Do you think it could be a difference in the squashes themselves? The first time I had a teeny organic one, the second time my only choice was a medium sized "regular" (i.e. not organic) one. I imagine a difference in moisture content and/ or age may have contributed? I wonder if GMO'd Butternuts' (often bigger) fibers are less dense or get sort of stretched out a bit (to use a 'technical' term!)? Please let us know if you find a solution to this :)


    November 24, 2008

    Kat, I HAVE noticed this as well. I believe the larger ones have more water in them an produce a more limp fry. I tend to cook them for less time to keep a crunch. I also sometimes experiment with the broiler a little. Haven't found the solution YET! :~)


    January 23, 2009

    I finally got around to making these... THEY ARE SO GOOD!!!! I will never have a real french fry again (um, on second thought, I should probably take that back) BUT these are an awesome alternative Thanks Roni!


    January 25, 2009

    ummmm, yeah..... We went to Wendy's today. I was good and had a plain baked potato that I dumped a small chilli onto, it was vvery good. BUT then my daughter didn't want all of her fries...... I just have a big problem with throwing food away.... Yes, they were good :)


    February 26, 2009

    Do you peel the squash before cutting? or just leave the outside there??


    February 26, 2009

    Funny you should ask.... I peel. :)


    April 25, 2009

    Thanks so much for the video and recipe about butternut squash....I had never cut one but just bought I know exactly what to do! You are terrific!

    Michele Montgomery

    August 8, 2009

    Thank you for the video on how to cut the butternut squash. This is the first year that we grew them in our garden and I have about ten of them I need to use. Thanks!


    October 17, 2010

    Thank you for this one. I feel like I can almost eat potatoes again. Awesome dish.


    October 14, 2011

    I'm relatively new to butternut squash too and just love it! I bake Butternut 'fries' on a cooling rack placed over a baking sheet. It made them crispier. You don't have to spray the rack itself because there is no sticking.


    September 19, 2012

    Hi Roni... you posted this recipe 5 years ago and it's one of my top favourites. Every Fall I come back to this link to remind myself what the recipe is (and I own your Green Lite Recipe Book too)!! Love your food ideas!


    November 2, 2012

    Just made these to go along side the ground turkey/kale/black beans taco filling. They were delish! I had the taco filling just by itself topped with some shredded cheese. Great way to eat a "less" processed meal (i had to dip fries in ketchup of course!)