These butternut squash “fries” are seasoned with fragrant rosemary and garlic and roasted until crisp, creating a creamier, healthier alternative to french fries. At just 66 calories per serving, they’re a light, satisfying side.
Why Make This Recipe?
- These butternut squash fries are a delicious, healthier alternative to classic fries, offering a naturally richer, creamier texture than potatoes.
- A great way to eat more vegetables — they’re kid-approved, so you can add extra nutrients to picky eaters’ plates.
- Compared with sweet potato fries, these are generally lower in calories, carbs, and sugars.
- Most people who try them love them — even those who don’t usually enjoy butternut squash.
Ingredient Notes
FOR THE FRIES:
- Use 1 medium butternut squash, sliced into even fry-shaped pieces. A squash with a long, narrow neck yields the most uniform fries.
- Season with 3 tablespoons fresh rosemary (about 5 sprigs), 1 tablespoon garlic powder, and fresh black pepper to taste.
- Toss with about 1 tablespoon olive oil to help the fries roast crisp.
FOR THE SAUCE:
- The “magic sauce” is adjustable to taste. A base of ½ cup thousand island dressing works well.
- Flavor it with 2 minced garlic cloves, 1 ½ tablespoons fresh chopped parsley (about 6 stems), and 1 tablespoon smoked paprika.
Step by Step Photos
If you need guidance on cutting a butternut squash, consult a how-to guide. I usually cut the long neck into fry-shaped sticks and cube the bottom portion; both roast well and the cubed pieces make a great substitute for potatoes in bowls and hashes.
- Cut one butternut squash into even, french fry-shaped pieces. They will shrink in the oven, so avoid slices that are too thin — aim for slightly thinner than your pinky. Uniform pieces cook more evenly.
- Place the fries in a large bowl and add 1 tablespoon olive oil, 3 tablespoons chopped fresh rosemary, 1 tablespoon garlic powder, and fresh black pepper. Toss until everything is well coated.
- Preheat the oven to 400°F. Line a baking sheet with foil and spray it lightly. Spread the fries in a single layer and roast for 20 minutes, flip, then roast another 20 minutes or until browned and crisp.
- While the fries roast, make the sauce: combine ½ cup thousand island dressing with 2 minced garlic cloves, 1 ½ tablespoons chopped parsley, and 1 tablespoon smoked paprika. Mix well and chill until serving.
FAQs and Expert Tips
- Shopping: Choose a firm butternut squash with a long, thin neck to maximize fry-yield and uniform pieces.
- Substitutions: Try alternative seasonings like truffle oil with Parmesan, or brown sugar with cinnamon for a sweeter twist.
- Prep: The main prep task is cutting the squash. Aim for uniform thickness so fries crisp evenly without burning or staying soggy.
- Roasting: Arrange fries in a single layer and flip halfway through to promote even browning and crispness.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3–5 days.
- Freezing: Freezing is not recommended as it softens the texture.
- Reheating: Reheat in a single layer on a baking sheet at 425°F for 8–10 minutes, or in an air fryer at 350°F for about 5 minutes, leaving space between fries so they crisp up.
Peeling is optional, but many prefer to peel for a softer, more fry-like texture and to avoid any tough edges.
Yes. Make sure fries aren’t overcrowded so they can crisp. Cook at 400°F for about 15 minutes, shaking or flipping every 5 minutes; you may need batches depending on air fryer size.
They’re best fresh, but you can cut the squash ahead of time and refrigerate the pieces until you’re ready to season and roast.
Related Recipes
- How to Cut a Butternut Squash
- Secret Ingredient Roasted Broccoli Rotini
- Smoked Burgers
- Bacon Cheeseburger Bombs with Big Mac Sauce
What do you think? Did this recipe make the cut or did it crumble? Share your thoughts or any tweaks you tried in the comments!
Recipe Card
Butternut Squash “Fries” with Magic Sauce
- Author: Caitlin
- Prep Time: 20 mins
- Cook Time: 40 mins
- Total Time: 1 hour
- Yield: 8 servings
- Category: Side Dish
- Method: Roasted
- Cuisine: American
- Diet: Low Calorie
Description
These rosemary- and garlic-roasted butternut squash fries are crisp on the outside and tender inside, a flavorful, lower-calorie swap for traditional fries.
Ingredients
FOR THE FRIES:
- 1 medium butternut squash, sliced into uniform fry shapes
- 1 Tbsp olive oil
- 3 Tbsp minced fresh rosemary (about 5 sprigs)
- 1 Tbsp garlic powder
- Fresh black pepper, to taste
FOR THE SAUCE:
- ½ cup thousand island dressing
- 2 garlic cloves, minced
- 1 ½ Tbsp fresh parsley, minced (about 6 stems)
- 1 Tbsp smoked paprika
Instructions
- Cut the butternut squash into even, french fry-shaped pieces, aiming for a thickness slightly thinner than your pinky so they don’t burn as they shrink.
- Toss the pieces with olive oil, chopped rosemary, garlic powder, and black pepper until evenly coated.
- Preheat the oven to 400°F. Arrange fries in a single layer on a foil-lined, lightly sprayed baking sheet. Roast 20 minutes, flip, then roast another 20 minutes until browned and crisp.
- Mix the sauce ingredients in a small bowl: thousand island dressing, minced garlic, parsley, and smoked paprika. Chill until ready to serve.
Notes
- Shopping: Choose a firm butternut squash with a long neck to maximize uniform fries.
- Substitutions: Swap seasonings to suit your taste — savory (truffle and Parmesan) or sweet (brown sugar and cinnamon) both work.
- Prep: Uniform cuts ensure even cooking; cut a little thicker to avoid burning.
- Roasting: Single layer and flipping halfway promote even crisping.
- Storage: Keep leftovers refrigerated up to 3–5 days; avoid freezing.
- Reheating: Reheat on a baking sheet at 425°F for 8–10 minutes or in an air fryer at 350°F for about 5 minutes to restore crispness.