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.
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.
- 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
- Butternut Squash
- 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
- 1 medium butternut squash peeled and cut into 3" lengths
- 1 teaspoon salt
- Non-stick cooking spray
- 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 teaspoon 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.
- myWW Blue:
- myWW Green:
- myWW Purple:
- PointsPlus: 0