• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

GreenLiteBites

Cooking and Cocktails. My sanity.

  • About
  • Recipes
  • Favs
  • Macros
  • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

Home » Recipes » Side Dish Ideas » The Easiest Air Fryer Butternut Squash Fries

The Easiest Air Fryer Butternut Squash Fries

Published: Mar 18, 2023 by Veronica Noone · This post may contain affiliate links · 37 Comments

Steack of butternut squash fries
Steack of butternut squash fries
Paper bag of butternut squash fries
Paper bag of butternut squash fries
Steack of butternut squash fries
Steack of butternut squash fries
easiest air fryer butternut squash fries pin

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.

Paper bag of butternut squash fries
Jump to:
  • Butternut Squash Fries
  • Do I Have to Cut the Squash by Hand?
  • What Seasonings Should I Add to Squash?
  • Can I Make These in the Oven?
  • How Many myWW Points are in Butternut Squash Fries?
  • Ingredients
  • How to Make Butternut Squash Fries
  • Air Fryer Butternut Squash Fries

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.

Squash fries on white plate

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.

Steack of butternut squash fries

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
Cut squash on cutting board

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.

Paper bag of butternut squash fries

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. 

easiest air fryer butternut squash fries featured

Air Fryer Butternut Squash Fries

Katie Hale
Air fryer butternut squash fries are a tasty choice that is sure to please everyone at your dinner table. Fast, easy, and healthier, they are a great low point option on all myWW plans.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Side Dish Ideas
Cuisine American
Servings 4 people
Calories 21 kcal

Equipment

  • Adult Easy Bake Oven Vinyl Decal Fits the top of Any Air | Etsy
  • Solid Quilted Air Fryer Cover | Etsy
  • Pro Heavy Duty Vegetable Chopper | Etsy
  • Air Fryer Cheat Sheet Magnet with Watercolor 5 x 7 | Etsy
  • Air Fryer Cheat Sheet Cooking Times Reference Guide 80 Foods | Etsy
  • 5.6QT Capacity Air Fryer XL W/ LCD Screen & Non-Stick Coating | Etsy

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

Serving: 1gCalories: 21kcalCarbohydrates: 5gSodium: 583mgFiber: 2gSugar: 1g
Keyword Air Fryer Butternut Squash Fries, Air Fryer Fries, Butternut Squash Fries, Squash Fries
Tried this recipe?Let us know how it was!
easiest air fryer butternut squash fries pin 2
« Hearty 3-Bean Vegetarian Chili Recipe
Hearty Couscous Turkey Stuffed Peppers »

Have a question? Connect with me!

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Reader Interactions

Comments

  1. Stephanie says

    November 02, 2012 at 8:27 pm

    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!)

    Reply
  2. Tina says

    September 19, 2012 at 5:16 pm

    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!

    Reply
  3. banbha says

    October 14, 2011 at 7:03 am

    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.

    Reply
  4. Kimberly says

    October 17, 2010 at 1:05 pm

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

    Reply
  5. Michele Montgomery says

    August 08, 2009 at 11:29 am

    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!

    Reply
  6. Sylvia says

    April 25, 2009 at 10:21 am

    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!

    Reply
  7. roni says

    February 26, 2009 at 2:11 pm

    Funny you should ask.... https://greenlitebites.com/2007/12/01/cutting-butternut-squash-%E2%80%93-video-post/

    I peel. 🙂

    Reply
  8. AshB says

    February 26, 2009 at 1:40 pm

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

    Reply
  9. Becci says

    January 25, 2009 at 10:15 pm

    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 🙂

    Reply
  10. Becci says

    January 23, 2009 at 11:03 pm

    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!

    Reply
  11. roni says

    November 24, 2008 at 3:44 pm

    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! :~)

    Reply
  12. Kat says

    November 23, 2008 at 12:23 pm

    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 🙂

    Reply
  13. Zoey says

    October 31, 2008 at 12:13 am

    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

    Reply
  14. Zoey says

    October 31, 2008 at 12:12 am

    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!

    Reply
  15. Diane says

    October 07, 2008 at 8:50 pm

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

    Reply
  16. Lisa says

    March 07, 2008 at 3:58 pm

    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!

    Reply
  17. Sally says

    March 04, 2008 at 3:21 pm

    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

    Reply
  18. Karen says

    February 10, 2008 at 8:57 pm

    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!

    Reply
  19. Robyn says

    January 24, 2008 at 8:58 am

    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.

    Reply
  20. kate says

    January 15, 2008 at 6:12 pm

    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!

    Reply
  21. Cindy says

    December 30, 2007 at 10:18 am

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

    Reply
  22. B says

    December 19, 2007 at 11:58 pm

    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.

    Reply
  23. swizzlepop says

    December 04, 2007 at 12:41 am

    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.

    Reply
  24. roni says

    December 01, 2007 at 8:23 am

    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!

    Reply
  25. Laura Brandon says

    December 01, 2007 at 1:48 am

    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?

    Reply

Trackbacks

  1. Adventures in Baby Food Making: Roasted Butternut Squash.  | Babys First Year Blog says:
    September 14, 2011 at 9:01 am

    [...] I’m fairly new to this amazing vegetable. I tried my first one a few years ago and fell in love. It has a sweet flesh similar to a sweet potato, but softer and less dense once cooked. You’ll probably laugh, but my favorite way to eat them is in fry form like this.  [...]

    Reply
  2. Roni’s Butternut Squash Fries « Fit Living Daily says:
    February 21, 2010 at 9:58 am

    [...] 30, 2010 by Fit Living Daily You MUST make these! I got this recipe from Roni’s Greenlitebites. They’re heaven! They’re a mix of creamy and crunchy, salty and spicey. Oh, they are [...]

    Reply
  3. Ask Roni _v21s2 - Exercise, PMS, Drinking, Stretch Marks says:
    March 14, 2009 at 6:54 pm

    [...] Butternut Squash Fries [...]

    Reply
  4. Ask Roni _v21s2 - Exercise, PMS, Drinking, Stretch Marks @ Money and Technology says:
    March 11, 2009 at 9:33 pm

    [...] Butternut Squash Fries [...]

    Reply
  5. The House of Payne » So, What’s Up? says:
    March 4, 2009 at 1:13 pm

    [...] into my diet. For example, I’ve found that I like butternut squash after I tried making butternut squash fries. Johnny thinks they taste like sweet potatoes, but I disagree (and HATE sweet potatoes!) and think [...]

    Reply
  6. Butternut squash chips « Let’s Eat More says:
    November 11, 2008 at 10:37 pm

    [...] 11, 2008 by Liz Once before, I have made Roni’s butternut squash fries, which were pretty good but a little squishy.  Tonight I was in the mood for something more [...]

    Reply
  7. Ask Roni _v07s3 - Blogging, Active Loved Ones and Binge Eating | Roni’s Weigh says:
    August 29, 2008 at 12:14 pm

    [...] Butternutsquash fries [...]

    Reply
  8. Busy Day… | Roni’s Weigh says:
    August 24, 2008 at 8:47 pm

    [...] Butternut Squash Fries [...]

    Reply
  9. A Sensational Sunday | Roni’s Weigh says:
    July 6, 2008 at 11:55 pm

    [...] Crab Cakes with Garlic Honey Asparagus, Butternut Squash Fries and an ear of [...]

    Reply
  10. Conscious Eating and a Sensational Sunday | Roni’s Weigh says:
    July 6, 2008 at 10:07 pm

    [...] I bought the biggest Butternut squash EVER! There is enough squash for about 3-4 trays of Butternut Squash Fries plus I experimented today and made a Butternut Apple Pear soup.  I’ll post it later in [...]

    Reply
  11. Cutting Butternut Squash – Video Post | GreenLiteBites says:
    April 2, 2008 at 10:28 am

    [...] Use this technique to make Butternut Squash Fries! [...]

    Reply
  12. Favorite Healthy Foods!!! - Personal Development for Smart People Forums says:
    December 2, 2007 at 11:36 pm

    [...] my Walmart supercenter of all places, I can make a healthy version of chorizo and eggs finally! butternut squash fries oh so [...]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Categories

Tags

apple avocado baby spinach bacon bits banana beans blueberries butternut squash cabbage carrots cheese chicken cilantro cinnamon cocoa powder corn cucumber cumin egg egg white feta cheese garlic ground turkey ham honey kale laughing cow cheese lime juice maple syrup mushrooms oatmeal olive oil onion peppers potatoes pumpkin quinoa soy sauce spinach sweet potato tomato turkey whole wheat flour yogurt zucchini

Legal and Ad Info

  • Disclaimer
  • Sponsorships and Ads
  • Terms and Privacy Statement

Footer

  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · Greenlitebites LLC

  • 350