Baked Butternut Squash Fries

These Baked Butternut Squash Fries give traditional french fries a run for their money! Great with ketchup, sriracha, or smothered in melted cheese!

Easy Baked Butternut Squash Fries

Baked Butternut Squash Cheese Fries

Baked Butternut Squash Fries

yields 2-4 servings or in my case, serves one hungry hungry hippo!

ingredients:

  • 1 large butternut squash (approx. 2 pounds)
  • 1 teaspoons oil
  • 1/4 tsp garlic powder (optional but tasty!)
  • 1/8 tsp cayenne pepper, plus extra to taste
  • salt and pepper to taste

Feeling feisty? Make them in to Cheese Fries!

Sprinkle with grated cheese (or veggie cheese shreds if vegan) and diced pickled jalapenos and return to oven to melt. Then top with shredded lettuce, chopped green onions, and all your favorite toppings.  Plain greek yogurt makes a fantastic sub for sour cream, and salsa?  Pile it on and have fun with it!

Get Baking!

  1. Preheat oven to 450 F.
  2. Use a sharp knife to carefully cut away the peel from the squash. I’ve also used a veggie peeler on my butternut squash before – true story! Cut squash into 4-inch strips about half an inch thick.
  3. Coat fries with approx. 1 teaspoon of olive oil and season with salt, pepper, garlic powder, and cayenne pepper.
  4. Arrange evenly spaced on a wire cooling rack and set atop a baking sheet lined with aluminum foil.  This is my favorite faux-frying technique!  Crispy outside, fluffy inside… It never fails me.
  5. Pop em in the oven at 450 F, set your timer to 30 minutes, and walk away. The oven will take care of the rest!

Baked Butternut Squash Fries

Serve them dunked in ketchup-y goodness
Baked Butternut Squash Fries

Or serve them up as hot, melty cheese fries.

But you have to add more veggies if you do. It’s a rule!

Baked Butternut Squash Fries
either way, you’re in for a treat!

Oh… and the seasoning blend on these babies? glor. i. ous. So skip the plain white spuds and try squash instead!

Baked Butternut Squash Fries with ketchup

Looking for a printer-friendly recipe? Here ya go!

5 from 2 votes
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Baked Butternut Squash Fries

These Baked Butternut Squash Fries give traditional french fries a run for their money! Great with ketchup, sriracha, or smothered in melted cheese!

Course Appetizer
Cuisine American
Keyword Butternut Squash Fries
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 94 kcal
Author Jenn Laughlin - Peas and Crayons

Ingredients

  • 1 large butternut squash (approx. 2 pounds)
  • 1 teaspoons oil
  • 1/4 tsp garlic powder
  • 1/8 tsp cayenne pepper (plus extra to taste)
  • salt and pepper to taste

Instructions

  1. Preheat oven to 450 F.
  2. Use a sharp knife to carefully cut away the peel from the squash. I've also used a veggie peeler on my butternut squash before - true story! Cut squash into 4-inch strips about half an inch thick.
  3. Coat fries with approx. 1 teaspoon of olive oil and season with salt, pepper, garlic powder, and cayenne pepper.
  4. Arrange evenly spaced on a wire cooling rack and set atop a baking sheet lined with aluminum foil.  This is my favorite faux-frying technique!  Crispy outside, fluffy inside... It never fails me.
  5. Pop em in the oven at 450 F, set your timer to 30 minutes, and walk away. The oven will take care of the rest!

Recipe Notes

The cayenne controls the heat so add a little or a lot! Sweet paprika makes a great swap if you want some flavor without the fire.

Nutrition facts below are an estimate provided by an online nutrition calculator. Values will vary slightly depending on size of squash and extras added.

Nutrition Facts
Baked Butternut Squash Fries
Amount Per Serving
Calories 94 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 7mg0%
Potassium 660mg19%
Carbohydrates 22g7%
Fiber 3g13%
Sugar 4g4%
Protein 1g2%
Vitamin A 19955IU399%
Vitamin C 39.4mg48%
Calcium 90mg9%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

If you get a chance to try these easy baked butternut squash fries, let me know! You can leave me a comment here (LOVE checking those daily!) or tag @PEASandCRAYONS on Instagram so I can happy dance over your creations. I can’t wait to see what you whip up!

:: pin it for later::

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Comments

  • GloriaHornby

    My husband recently had a mild heart attack. He has a 40% blockage in another artery. The doctors told us we may be able to get rid of that blockage if we went to a plant based diet. We are really working hard to achieve that diet. Your recipes are really inspiring me. Thank you. I know when you call for cheese I can use soy cheese and no eggs. I also have to watch the salt. He can have a little more than a teaspoon a day.

  • Perfection! Just hopped over here from your WIAW post and love this recipe. I agree, if the squash was easier to peel, this would be, well, easier! Either way, I’m sure it’s worth it and I’ll be having this very soon. Thanks for sharing!

  • Anonymous

    5 stars
    OMG. These were AMAZING! I ended up using the 1/2 tsp of oil. My boyfriend and I devoured an entire butternut squash, and he hates squash! I will most definitely be making these again. I just wish butternut squash was easier to prep! Thanks for the awesome idea!

    • Yay!!!!!! Glad they were a hit!!! =) Seriously if the butternuts could just strip down and lose the skin all on their own it would be WAY easier!

  • Anonymous

    Can I make these without the oil?

    • A little bit of oil/butter will help them crisp up on the outside and edges and also help the antioxidants in the squash absorb in our bodies [fat acts as a delivery system!] but you could certainly try it without! They will be a bit softer, as if you dry-roasted them =)

  • Oh wow.. I have been trying to perfect baked beet crisps for weeks now but they always come out.. well.. floppy. I am soooo trying this technique out! Thank you so much!

  • Thanks Nidhi!!! Let me know what you think! <3 I could go for a plate of them right now 😉

  • wow.. your photographs are amazing. i am so making them tonight

  • Baker Street

    Lovely clicks! Totally making me drool! 

  • Heather @ Kiss My Broccoli

    5 stars
    Oh yes, this is totally happening…and of course I plan to pile on the cheese! Yum! God girl, your photos look awesome! I swear I could lick that shot of the fry dipped in ketchup!

  • Oh.  I know I say this all the time…but those look SO good.  Especially the ones with cheese.  And after reading your comment to Kara about how they stay crispy…I’m seriously sold.

  • Thanks Kati! They kick potato’s butt- that’s for sure! =) Totally try them some time!

  • Tiff

    Oooooh yum.  Looks great!

  • I tweeted ya in case you don’t see this — They are firm on the outside and soft inside!  Not deep fried firm but not soft and soggy — they hold their shape like champs!  I’ve heard of techniques where you can add a  little corn starch to the outside for extra crunch and tried it buuut…. the corn starch is powdery and tastes like fried chicken to me! lol. man i’m weird 😉

  • These look so freaking good. But how firm are they? In the pictures they look sturdy, but I know that whenever I make bnut squash it gets really soft. And since I am all about dips and toppings, I need a really strong fry. 

  • Alexandra

    YUM!!! I’ve never tried making butternut into fries, thanks for the awesome idea! 😀

  • Deeps NaughtyCurry

    LOVE it! so healthy & so flavourful 🙂

  • Julie

    Yummy!  These look awesome.  We always do sweet potato fries, but I’m getting sick of them!  I love the idea of using butternut squash!  

  • I’m still waiting for my husband to utter those words. It’s gonna happen…. eventually? 😉 Totally make them! They are so rockin as cheese fries!!!

  • OH MY GOSH i literally JUST bought a butternut squash today. I HAVE TO MAKE THESE!!! you’re a genius, has anyone ever told you that?? 😀

  • do it doooo it! =)

  • I love sweet potato fries, but it never occurred to me to make butternut squash fries before!

  • Absolutely delicious and mouthwatering!The pics are superb as well!Will definitely be trying this :)New Follower!

  • ditto! I have had two ags of SP fries in my freezer for at least 6 months and I can’t look at them! The squash has been a delish and welcome change of pace =) Thanks Julie! <3

  • These look amazing!  Can’t wait to try them.

  • These look amazing. What a great idea.  Squash fries are so good.  My daughter loves when I make squash fries, especially yellow squash fresh picked from my garden in the summer.

  • OH girl these look BOMB!! YUMMMMY

  • I’ve been making them for months before I realized I should prooooobably post them =) They’re good! Cheese fries are great but butternut cheese fries are better! Much more flavor and way more nutrients! <3

  • the cape on the corner

    um, ok…i’ve not heard of this, but i would be willing to give them a try.  you make them look good!

  • Those look delicious I may have to try them 

  • I bought a squash today at the organic market after I read this last night. We love homemade “fries” and I don’t think my 3 year old has had a real fried “fry” more than a couple times. To her, we slice fries up and bake them!

  • Oh wow, as if I didn’t love butternut squash fries enough already, you went and planted the idea of cheese fries in my head! Too good. They are going to become a regular on my ‘treat’ list I think.

  • Kiri W.

    This is so smart! This one goes on my to try pile, for sure. looks delicious and so good for you!

  • Can we be neighbors and share food?!  Genius!

  • Lauren

    love it! They look great 🙂

  • Of course! Though you would have to peel a few sweet potatoes to yield the same amount of fries and… well… I’m lazy =) peel one giant butternut and you’re good to go! <3 hehe

  • This is so creative! I love finding new ways to incorporate fiber-rich foods into my day. Who would have thought that squash would make such a great substitute for traditional fries? Yum!

  • Yum!  I love sweet potato fries would this be similar?  I am guessing yes.  Either way they look delicious.

  • Yummmm yum!! Looks perfect! 

  • Lauren

    The recipe sounds great, I want photographic evidence of squash peeling with cheese knife, I think I’d peel my hand off. 

  • Looks delicious! Great presentation too!!

  • nicole story

    this looks delicious and perfect!  

  • OH. MY. GOODNESS. Butternut squash is probably in my top 10 favorite things. These seem incredible.

  • That is good. And pretty too. I made that potato salad  for a warm day. Always have some extra  to share with my friends!

  • You’ll rock it – fridge pickle em!

  • Ohhhh… I love this idea.  I have a squash that may have to die in this way tomorrow.  And I still need to try my hand at pickling jalapenos!

  • Seriously? My mouth is watering! These sound AMAZING.

  • Hahahahaha – great minds think alike my friend – check out my post from earlier today – Butternut Squash Fries! Love it!

  • I’d say it’s borderline normal =) Necessary even!

  • Thehappyhealthymama

    You’re making me want to bake up a butternut squash right now! It’s almost 10pm…that’s not weird, right?

  • Alaiyo Kiasi-Barnes

    I love this idea! They look scrumptious.

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