Best 3 Healthier Butternut Squash Fries Recipes

Indulge in a healthier take on the classic comfort food with these irresistible butternut squash fries. These oven-baked fries are not just a healthier alternative to traditional fries, but also a delightful treat for your taste buds. Made with wholesome butternut squash, these fries are packed with nutrients and deliver a delightful balance of flavors. Whether you're a health-conscious individual, a vegetarian, or simply looking for a tasty snack, these guilt-free fries are sure to satisfy your cravings.

In this comprehensive guide, you'll find three variations of butternut squash fries, each offering a unique culinary experience. The first recipe presents the classic Butternut Squash Fries, a simple yet satisfying dish that showcases the natural flavors of butternut squash. The second recipe, Parmesan Butternut Squash Fries, elevates the dish with a sprinkle of Parmesan cheese, adding a savory and nutty touch. Finally, the Sweet and Spicy Butternut Squash Fries add a delightful contrast of sweet and spicy flavors, providing a tantalizing treat for your palate.

These recipes are not just delicious but also incredibly versatile. Serve them as a side dish to your favorite main course, enjoy them as a crispy snack, or incorporate them into your lunch box for a wholesome and satisfying meal. With their vibrant color and delectable taste, these butternut squash fries are sure to become a staple in your kitchen.

Check out the recipes below so you can choose the best recipe for yourself!

BUTTERNUT SQUASH FRIES

Butternut Squash Fries image

These butternut squash fries are nutritious and tasty! They taste like sweet potato fries but better.

Provided by CMOYA40

Categories Side Dish Vegetables Squash

Time 35m

Yield 4

Number Of Ingredients 2

Ingredients

1 (2 pound) butternut squash, halved and seeded
salt to taste

Steps:

Preheat the oven to 425 degrees F (220 degrees C).
Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks like French fries. Arrange squash pieces on a baking sheet and season with salt.
Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy.

Nutrition Facts : Calories 102.2 calories, Carbohydrate 26.5 g, Fat 0.2 g, Fiber 4.5 g, Protein 2.3 g, Sodium 9.1 mg, Sugar 5 g

HEALTHIER BUTTERNUT SQUASH FRIES

Healthier Butternut Squash Fries image

Do you love sweet potato fries but not the calories? If so, opt for this healthy, easy recipe to satisfy your fry cravings! Serve with ketchup or balsamic vinegar.

Provided by hmstarr

Categories Side Dish Vegetables Squash

Time 40m

Yield 4

Number Of Ingredients 5

Ingredients

olive oil cooking spray (such as PAM®)
1 small butternut squash - peeled, seeded, and cut into French fry-like strips
1 tablespoon dried parsley
1 teaspoon kosher salt
ground black pepper to taste

Steps:

Preheat oven to 425 degrees F (220 degrees C). Prepare a baking sheet with cooking spray.
Spray squash pieces with cooking spray to coat; transfer to a bowl. Season squash with parsley, kosher salt, and black pepper; toss to coat and arrange onto prepared baking sheet.
Bake in preheated oven for 15 minutes, turn with spatula, and continue baking until soft in the center, about 15 minutes more.

Nutrition Facts : Calories 152.2 calories, Carbohydrate 39.7 g, Fat 0.4 g, Fiber 10.7 g, Protein 3.5 g, SaturatedFat 0.1 g, Sodium 1381.7 mg, Sugar 7.4 g

CRISPY BUTTERNUT SQUASH FRIES

Crispy Butternut Squash Fries image

These healthy squash fries are tasty and poppable.

Provided by Sarah Cook - Sustainable Cooks

Categories Side Dish

Time 35m

Number Of Ingredients 8

Ingredients

16 oz butternut squash ({peeled, seeded, and cut into matchsticks})
1 tbsp arrowroot powder ({or cornstarch})
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1 tbsp avocado oil ({olive oil or coconut oil works too})
1 tsp dried parsley
kosher salt

Steps:

Preheat oven to 450F degrees. Place rimmed baking sheet in the oven while it preheats.
In a small mixing bowl, combine arrowroot powder, smoked paprika, garlic powder, and onion powder.
Add the squash to the arrowroot powder mixture, and toss to combine.
Drizzle olive oil over butternut and toss to distribute.
Lightly spray the hot baking sheet with olive or avocado oil.
Add the butternut squash pieces on the preheated baking sheet and make sure to give them all plenty of space. Spray the top of the butternut squash with olive or avocado oil cooking spray.
Reduce the oven temp to 425 degrees F and bake the fries for 15 minutes. Flip and then bake another 5-10 minutes.
Sprinkle with parsley and salt to taste.

Nutrition Facts : ServingSize 0.25 cup, Calories 92 kcal, Carbohydrate 4 g, Protein 1 g, Fat 3 g, Sodium 5 mg, Fiber 2 g, Sugar 2 g

Tips:

Choose small to medium-sized butternut squash for even cooking.
Cut the squash into even-sized fries, approximately 1/2-inch thick, to ensure uniform cooking.
Toss the squash fries with a combination of olive oil, salt, pepper, and spices for a flavorful coating.
Spread the fries in a single layer on a baking sheet to promote even crisping.
Bake the fries at a high temperature, around 425°F (220°C), for about 20 minutes, or until tender and slightly browned.
Flip the fries halfway through baking to ensure even cooking and browning.
Serve the butternut squash fries immediately with your favorite dipping sauce, such as ketchup, ranch dressing, or garlic mayonnaise.

Conclusion:

These healthier butternut squash fries are a delicious and nutritious alternative to traditional potato fries. They are packed with vitamins, minerals, and antioxidants, making them a great choice for a healthy snack or side dish. The combination of olive oil, salt, pepper, and spices provides a flavorful coating, while the high baking temperature creates a crispy exterior and tender interior. Serve these fries with your favorite dipping sauce for a satisfying and guilt-free treat.