These butternut squash “fries” are infused with rosemary and garlic, then roasted until crisp for a creamier, healthier alternative to traditional french fries. Only 66 calories per serving.
Why Make This Recipe?
- These butternut squash fries are a healthier alternative to french fries while offering a richer, creamier texture than potatoes.
- They’re an easy, tasty way to add more vegetables to meals and are kid-approved, making it simple to sneak in extra nutrients.
- Compared with sweet potato fries, these are lower in calories, carbs, and sugars.
- They’ve been well-loved by many — even by people who usually avoid butternut squash.
Ingredient Notes
FOR THE FRIES:
- 1 medium butternut squash, sliced into uniform fry shapes. A squash with a long, thin neck yields the most fry-shaped pieces.
- Seasonings: 3 tablespoons fresh rosemary (about 5 sprigs), 1 tablespoon garlic powder, and fresh black pepper to taste.
- 1 tablespoon olive oil to coat the fries before roasting.
FOR THE SAUCE:
- About ½ cup thousand island dressing (use your preferred brand).
- 2 garlic cloves, minced (adjust to taste).
- 1½ tablespoons fresh chopped parsley (about 6 stems) and 1 tablespoon smoked paprika for a smoky, herb-forward sauce.
Step by Step Photos
If you need guidance on cutting a butternut squash, consult a cutting guide. I often cube the bulbous end and cut the neck into fry shapes — both roast well and can be used interchangeably in recipes.
- Cut one butternut squash into thin, fry-shaped pieces. Don’t make them too thin or they will burn; aim for slightly thinner than the width of your pinky. Keep pieces uniform so they cook evenly.
- Place the cut squash in a large bowl. Drizzle with 1 tablespoon olive oil and toss with 3 tablespoons chopped fresh rosemary, 1 tablespoon garlic powder, and fresh black pepper to taste. Mix until all pieces are evenly coated.
- Preheat your oven to 400°F (200°C). Line a large baking sheet with foil and spray lightly with cooking spray. Spread the seasoned fries in a single layer. Roast for 20 minutes, flip, then roast another 20 minutes or until browned and crispy.
- While the fries roast, prepare the magic sauce: combine ½ cup thousand island dressing, 2 minced garlic cloves, 1½ tablespoons chopped fresh parsley, and 1 tablespoon smoked paprika in a small bowl. Mix and refrigerate until serving.
FAQs and Expert Tips
- Shopping: Choose a firm butternut squash with a long, thin neck to maximize fry-shaped pieces.
- Substitutions: Try different flavors like truffle oil and parmesan, or brown sugar and cinnamon for a sweeter option.
- Prep: The main effort is cutting the squash. Keep pieces similar in size so they cook through evenly and avoid soggy or burnt edges.
- Roasting: Arrange fries in a single layer and flip halfway through roasting for even browning and crispiness.
- Storage: Store leftovers in an airtight container in the refrigerator for 3–5 days.
- Freezing: Freezing is not recommended as it affects texture.
- Reheating: For best results, reheat in the oven 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 again.
Do I have to peel butternut squash?
Peeling is optional, but many prefer to peel to avoid any tougher skin on the fries. I recommend peeling for the best texture.
Can I cook these fries in the air fryer instead?
Yes. Cook at 400°F for about 15 minutes, shaking or flipping every 5 minutes. Work in batches if your air fryer is small so the fries have room to crisp.
Can I make butternut squash fries in advance?
They taste best fresh, but you can cut the squash in advance and store the pieces in the refrigerator until 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 in the comments below!
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
Rosemary- and garlic-roasted butternut squash fries offer a crisp, flavorful side that’s lower in calories than traditional fries. Serve with the smoky, herbed magic sauce for a crowd-pleasing snack or side.
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
- 1½ Tbsp fresh parsley, minced (about 6 stems)
- 1 Tbsp smoked paprika
Instructions
- Cut one butternut squash into fry-shaped pieces, keeping them slightly thinner than your pinky and uniform in size.
- Toss the squash with 1 tablespoon olive oil, 3 tablespoons chopped rosemary, 1 tablespoon garlic powder, and fresh black pepper until evenly coated.
- Preheat oven to 400°F. Line a baking sheet with foil and spray lightly. Arrange fries in a single layer. Roast 20 minutes, flip, then roast another 20 minutes until browned and crisp.
- Combine ½ cup thousand island dressing, 2 minced garlic cloves, 1½ tablespoons chopped parsley, and 1 tablespoon smoked paprika for the sauce. Chill until ready to serve.
Notes
- Shopping: Pick a firm squash with a long, thin neck to maximize fry-shaped pieces.
- Substitutions: Try alternative flavor pairings like truffle oil with parmesan or brown sugar with cinnamon.
- Prep: Keep fry pieces uniform for even cooking.
- Roasting: Roast in a single layer and flip halfway for even crisping.
- Storage: Refrigerate leftovers in an airtight container for 3–5 days.
- Freezing: Not recommended due to texture changes.
- Reheating: Reheat in the oven at 425°F for 8–10 minutes or in an air fryer at 350°F for about 5 minutes, spaced out so they crisp.