If you love simple and healthy, then this air fryer butternut squash fries recipe is going to become a new favorite. With crisp outsides and tender insides, these "fries" are a perfect side dish to any meal. While they are not the same as a potato fry, they are an excellent substitute that is simple to make and easy to use as a substitute. Whether you cut a fresh squash or use frozen squash, this recipe is sure to please.
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Butternut Squash Fries
A butternut squash may seem like an unlike option for making fries, but it is actually the perfect choice. The tough outer coating is misleading. Inside is a tender and delicate squash that is mild and sweet in flavor. When roasted or air fried, they create the perfect tender inside and crisp outside that you are used to eating in potato fries. Healthy, packed with fiber, and easy to prepare, these are a huge hit in our house.
If you want to introduce more squash into your diet, then you might also like using it in other tasty dishes. My favorite is the fall butternut ham skillet, but it's also ideal as a copycat Panera butternut squash soup. Both of these are simple and kid-friendly. You can also make unique butternut squash cakes, or even a spicy chipotle beef and butternut bake that is sure to be a hit.
Do I Have to Cut the Squash by Hand?
If the idea of cutting a squash into fry lengths is a bit daunting, that's okay! You can definitely pick up already sliced fries at your market. Many grocery stores now offer butternut squash fries in their produce department ready for you to cook. In the freezer section, you can also find frozen chunks of squash as well as fry lengths. Both of these work just as nicely in this recipe.
If cooking from frozen, you will want to add 2-3 minutes to the cook time. Just watch the fries closely as they cook and test that they are cooked through before serving. Of course, you can also use a vegetable chopper or mandolin to help cut these into lengths if you are just worried about getting even slices from a fresh quash.
If you do want to cut this on your own, follow this tutorial of how to cut a butternut squash.
What Seasonings Should I Add to Squash?
I prefer making my fries with just a little salt. That makes them feel more like a traditional potato French fry. You can, however, use other fun flavor additions to make this taste a bit different. I love how squash is so easy to adjust to any flavor profile. It makes this a perfect side to any type of entree. Below are a few ideas to add more flavor.
- Tajin
- Taco seasoning
- Cajun seasoning
- Italian seasoning
- Chili powder
- Herbs de Provance
- Lemon pepper
- Rosemary salt
- Garlic salt
Can I Make These in the Oven?
You can definitely make these in the oven if you don't have an air fryer. I love using my air fryer for recipes like this since it helps keep the fries super crisp on the outside. For those who don't have an air fryer, the oven works just fine. You can even use a toaster oven for this if you wanted!
Just place the squash in a single layer on a lined baking sheet and bake for 10 minutes, then flip, and bake for another 10 minutes at the same temperature. If you like a softer fry, you can reduce the heat and cook them for a longer period of time, but I like mine to be a bit crisp and firm.
How Many myWW Points are in Butternut Squash Fries?
One of the reasons I love these so much is that they are zero points on all myWW plans! As long as you only use a small amount of non-stick spray, they are going to always be zero points, even if you ate the entire batch. Now, I don't recommend eating all, as WW is also about learning portion control, but should you feel hungry and want a healthier treat, this is one you can eat without guilt.
- myWW Blue: 0
- myWW Green: 0
- myWW Purple: 0
- Points Plus: 0
Ingredients
- Butternut Squash
- Salt
- Non-stick cooking spray
How to Make Butternut Squash Fries
Preheat the air fryer to 425°F and line the bottom of the basket with parchment paper if desired.
In a large bowl, spray the squash pieces with non-stick cooking spray then add the salt and toss until coated evenly.
Spread into an even layer in the air fryer basket and cook for 10 minutes. Shake the basket and cook for an additional 5-10 minute or until desired crispness.
Serve immediately with your favorite dipping sauce.
Interested In More Air Fryer Meals?
If you have an air fryer and are looking for more inspiration, make sure to check out this great cookbook by our contributor, Katie Hale, Mediterranean Air Fryer: 95 Healthy Recipes to Fry, Roast, Bake, and Grill.
Air Fryer Butternut Squash Fries
Equipment
Ingredients
- 1 medium butternut squash peeled and cut into 3" lengths
- 1 tsp salt
- Non-stick cooking spray
Instructions
- Preheat the air fryer to 425°F and line the bottom of the basket with parchment paper if desired.
- In a large bowl, spray the squash pieces with non-stick cooking spray then add the salt and toss until coated evenly.1 medium butternut squash, 1 tsp salt, Non-stick cooking spray
- Spread into an even layer in the air fryer basket and cook for 10 minutes. Shake the basket and cook for an additional 5-10 minute or until desired crispness.
- Serve immediately with your favorite dipping sauce.
Notes
- myWW Blue:
- myWW Green:
- myWW Purple:
- PointsPlus: 0
Nutrition
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!)
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!
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.
Thank you for this one. I feel like I can almost eat potatoes again. Awesome dish.
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!
Thanks so much for the video and recipe about butternut squash....I had never cut one but just bought one.....now I know exactly what to do! You are terrific!
Funny you should ask.... https://greenlitebites.com/2007/12/01/cutting-butternut-squash-%E2%80%93-video-post/
I peel. 🙂
Do you peel the squash before cutting? or just leave the outside there??
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 🙂
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!
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! :~)
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 🙂
Hi Roni,
Woops, that link didn't work. You can check out the pictures here:
http://www.zoeyskitchen.com/2008/10/butternut-squash-french-fries.html
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!
Roni - these are AMAZING! Thanks for a great idea!
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!
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
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!
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.
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!
Yum. This sounds great! I love simple, quick ideas. This will be on our dinner table when I go shopping this week.
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.
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.
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!
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?