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Home » Family Meals » Butternut Squash Fries

Butternut Squash Fries

October 6, 2014 by Ciara Attwell, Updated October 28, 2022

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A low calorie and low carb alternative to french fries. These Butternut Squash Fries are a perfect way to get your fussy eaters eating more veg!

Butternut Squash Fries sprinkled with salt and herbs

You know Autumn is here when the squash and pumpkin recipes start appearing all over the place. As much as I love Butternut Squash I really can’t disassociate it with the winter months so I tend not to eat it during Spring and Summer. But after months of cold salads I am ready to start tucking into my favourite squash again.

Soups, curries and casseroles are all great vehicles for Butternut Squash but I am hoping to get my fussy eater into the habit of eating and used to the taste of this vegetable on its own. And what better way to do that than in the form of fries!

Butternut Squash Chips

Rich in vitamins and fibre, Butternut Squash is an excellent choice of vegetable providing slow release energy for managed blood sugar regulation. It is also high in antioxidants and has some incredible anti-inflammatory properties.

butternut squash fries

I have to be honest and let you know that if you are expecting a crispy french fry then you are going to be a little disappointed. These Butternut Squash Fries won’t crisp up like a normal potato fry but they are still a fantastic way of introducing new vegetables to fussy eaters in a recognisable form.

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Butternut Squash Fries


★★★★★ 4.6 from 9 reviews
  • Author: Ciara @ My Fussy Eater
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: Side Dish
  • Cuisine: European
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Description

A low calorie and low carb alternative to french fries. These Butternut Squash Fries are a perfect way to get your fussy eaters eating more veg!


Ingredients

  • 1 butternut squash
  • 1 tbsp olive oil
  • sea salt to garnish

Instructions

  1. Preheat the oven to 200c. Peel and cut the squash in half lengthways. Scoop out the seeds and then cut each half into fries or wedges.
  2. Toss the fries in oil and then place in a single layer onto a baking tray. Bake for 20-35 minutes (depending on the size of your fries) turning once.
  3. Remove from the oven and sprinkle with sea salt.
1 Serving28511 g1182.7 mg7.5 g1.1 g58.5 g10 g5 g

If you liked this recipe you might also like:

BUTTERNUT SQUASH FRITTERS

Butternut Squash Fritters

You might also like Butternut Squash Mac and Cheese and Spiced Butternut Squash Soup.

Butternut Squash & Cheese - great for picky eating kids!
spiced butternut squash soup

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Filed Under: 30 Minute Meals, Egg Free, Family Meals, Gluten Free, Nut Free Recipes, Paleo / Whole 30 Recipes, Recipes, Vegan, Vegetarian

Comments

  1. kitcheniest says

    March 2, 2021 at 1:40 pm

    These look amazing!! I love veggie chips but had never heard of making with butternut squash! Usually with squash I just split, bake and top with cheese – but maybe I should branch out a bit! LOVE squash so much!
    What a fantastic “fries”!!!
    Thanks for sharing your recipe 🙂

    ★★★★★

    Reply
  2. Angela says

    June 22, 2019 at 7:16 pm

    These went down a storm! Even my picky teenager had to admit these were tasty (doesn’t like sweet potatoe fries!) Think these will be a regular on our weekly meal plan.

    ★★★★★

    Reply
  3. Molly says

    February 20, 2018 at 8:00 pm

    Such a great alternative to normal potato fries. Love it!

    ★★★★★

    Reply
  4. Brbara says

    December 14, 2015 at 4:26 pm

    So what temperature should I cook them?

    Reply
    • Ciara Attwell says

      December 14, 2015 at 9:42 pm

      200c or 390f

      Reply
  5. Phil says

    October 30, 2015 at 1:22 pm

    Just re-read the recipe: 200 degrees CENTIGRADE. Thanks!

    Reply
    • Ciara Attwell says

      October 31, 2015 at 10:50 am

      Yep its all centigrade as I’m in the UK!

      Reply
  6. Phil says

    October 30, 2015 at 1:19 pm

    200 degrees? Is that right? Doesn’t seem like that low of a temp would do anything. Looks good, though!

    Reply
    • Steph says

      January 30, 2017 at 2:18 am

      200C probably means Celsius, not Fahrenheit

      ★★★

      Reply
  7. Diana at DCW7117 says

    October 28, 2015 at 11:33 pm

    Hi Ciara!

    First time visiting your site!
    I made these right away and they are wonderful!!
    I prepared them as you stated but got a little crispier by putting them under the broiler for a minute!
    Thank you for this wonderful alternative to potatoes!

    ★★★★★

    Reply
    • Ciara Attwell says

      October 29, 2015 at 9:57 am

      That’s a brilliant idea. I must try that! so glad you like them!

      Reply
      • Kaydence says

        November 16, 2016 at 2:04 pm

        Peefrct shot! Thanks for your post!

        Reply
  8. felicia | Dish by Dish says

    September 22, 2015 at 3:17 pm

    Hi Ciara! These butternut squash fries look amazing!

    I’d love to include your recipe in a butternut squash round up I’m doing for Parade Magazine this month.

    If you’re fine with it, I’d love to use one of your photos with a link back to your original post (http://www.myfussyeater.com/butternut-squash-fries/)

    Let me know your thoughts, and thanks so much!

    Felicia

    Reply
    • Ciara Attwell says

      September 23, 2015 at 11:17 am

      Hi Felicia, yes that’s totally fine! Thanks!

      Reply
  9. Irene says

    February 4, 2015 at 3:43 am

    Ciara,
    I pinned your recipe for the butternut squash fries on Pinterest today and then chose to make them for dinner tonight. My husband and I loved them! They were so sweet and my husband said, “that recipe is a keeper.” I just put salt on them as your recipe suggested and they were delicious. I am curious as to what spice/spices you used in the photo above. Is that basil?
    Thanks so much, Ciara!
    Blessings,
    Irene

    Reply
    • Ciara Attwell says

      February 4, 2015 at 8:14 am

      Hi Irene, so glad you and your husband enjoyed the recipe. That’s just a little bit of parsley in the photos above. I bet basil would taste amazing though!

      Reply
  10. Daniel says

    November 5, 2014 at 2:57 pm

    Hey I made this last night. Instead of making them into “fry shape” I just cubed them and tossed in some sweet potatoes per Sophie at Franglaise Cooking suggesting.

    FANTASTIC! I never knew how incredibly awesome butternut squash can be!

    Thank you for posting this recipe.

    ★★★★

    Reply
    • Ciara Attwell says

      November 5, 2014 at 10:13 pm

      Glad you enjoyed them!

      Reply
  11. Andrea says

    October 30, 2014 at 4:29 pm

    I made these today, and they were SO GOOD! So good I’m already planning to make them again tomorrow. Thanks for sharing the recipe!

    Reply
    • Ciara Attwell says

      October 30, 2014 at 5:35 pm

      Yay! So happy to hear you liked them Andrea!

      Reply
  12. Abby says

    October 21, 2014 at 2:30 am

    Mine keep ending up soggy….any tips?

    Reply
    • Ciara Attwell says

      October 21, 2014 at 7:12 am

      These won’t crisp up like normal fries and will always be soft. However you could try cooking them for a little longer or perhaps even up the temperature slightly (every oven is a bit different temperature wise!) and that might make them more crispy round the edges.

      Reply
  13. Sophie at Franglaise Cooking says

    October 10, 2014 at 11:21 am

    These certainly look yummy, definitely one to pin and try out. I’ve made sweet potato fries before but not ventured it with any other vegetable.
    #TastyTuesdays

    Reply
    • Ciara Attwell says

      October 13, 2014 at 7:35 pm

      They are so good Sophie, definitely worth trying!

      Reply
  14. Honest mum says

    October 9, 2014 at 10:36 pm

    Made these before but they sure weren’t as pretty as yours-love this post! Just beautiful! Thanks for linking up to #tastytuesdays x

    ★★★★★

    Reply
    • Ciara Attwell says

      October 13, 2014 at 7:36 pm

      Thanks Vicki!

      Reply
  15. Hayley @ Hay In A Day says

    October 8, 2014 at 8:41 pm

    Haven’t had butternut squash for little while so must get baking these this weekend! Yum #tastytuesday

    Reply
    • Ciara Attwell says

      October 13, 2014 at 7:37 pm

      I hope you enjoyed them Hayley!

      Reply
  16. My Family Ties says

    October 7, 2014 at 1:29 pm

    I love sweet potato and these look great, a great way to get kids trying something a bit different too 🙂 #TastyTuesdays

    Reply
    • Ciara Attwell says

      October 7, 2014 at 6:33 pm

      Absolutely. There’s nothing like tricking them into trying new veg!

      Reply
  17. nutritious delilciousness says

    October 7, 2014 at 1:24 pm

    I love these, I make them too along with sweet potatoes. I am constantly on a mission to get veg in daily to mine and recognisable ways sum it up nicely! #tastytuesdays

    ★★★★★

    Reply
    • Ciara Attwell says

      October 7, 2014 at 6:33 pm

      All veg tastes better in fry form!!

      Reply
  18. Heledd - Running in Lavender says

    October 7, 2014 at 12:25 pm

    Ooh I’ll have to try these! I love sweet potato chips so I’m sure I’ll like these too. Also, have to mention your fab photos, just beautiful!

    Heledd
    http://www.runninginlavender.com
    #TastyTuesday

    ★★★★

    Reply
    • Ciara Attwell says

      October 7, 2014 at 6:29 pm

      Thank you so much Heledd!

      Reply
      • Cheyanne says

        November 16, 2016 at 1:48 pm

        Arltices like this make life so much simpler.

        Reply
  19. Kirsty Hijacked By Twins says

    October 7, 2014 at 11:14 am

    We love butternut squash fries and these look lovely x #tastytuesdays

    Reply
    • Ciara Attwell says

      October 7, 2014 at 6:29 pm

      Thanks Kirsty!

      Reply

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Hi, I'm Ciara! I'm a food writer and cookbook author and I'm always looking for new ways to make food fun and interesting for kids! I specialise in fussy eating and share tips and tricks to get your kids eating better along with lots of family friendly recipes. Read More…

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