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Baked Butternut Squash Fries {Butternut Squash Chips}

Crispy and so delicious, Baked Butternut Squash Fries are a garlicky craveable snack or side dish. This healthy butternut squash fries recipe is Whole30 compliant, paleo, gluten-free, and vegan. You won’t believe how good these healthy french fries taste!

a plate of baked butternut squash fries with a dipping sauce

Butternut squash fries are such a fun side dish or appetizer because they put a vegetable in a very appealing and snackable form. Kids who may turn their nose up at Crispy Oven-Roasted Butternut Squash might just gobble up a plate of homemade butternut squash fries. Sometimes it is all about marketing, right?

How Do You Cut a Butternut Squash?

I could tell you. But then I’d have to kill you. But thankfully, there is this awesome video I found on Youtube for you!

When you’re cutting the squash into matchsticks you’ll want to make uniform pieces to ensure even cooking time. If you have a Trader Joe’s near you, they have precut butternut squash “zig zags” if you need a quick prep.

If you want to get incredibly detailed and fancy with your butternut squash fries, they actually make crinkle cut fry knives

Is Butternut Squash a Carb?

Yep, sure is. If carbs are something you monitor, butternut squash is in the realm of “healthy” carbs. I say “healthy” because that term means different things to different people.

If you’re watching your carb intake, you might ask yourself, “how many carbs are in a cup of cooked butternut squash”? A cup of butternut squash is around 16 carbs.

That being said, the nutritional aspects of butternut squash are pretty wonderful. They’re a great source of Vitamin C and fiber. Read all about the goodness of butternut squash in this post over on Hey Nutrition Lady.

butternut squash in a bowl, salt, and other ingredients for making butternut squash chips

How Do You Make Butternut Squash Fries Crispy?

I failed at this recipe FIVE times before I felt like it was worthy of sharing with the masses. I learned all the hard lessons so you don’t have to!

I think the biggest factor is getting past the expectation that these will taste like deep-fried butternut squash fries. Obviously, because we’re using the oven, they won’t. But we can still get some great crisping action happening!

Here are my tricks for making the crispiest butternut squash fries:

  • You need a dusting starch for this recipe. I finally settled on arrowroot powder as the winner. You may remember that I used potato starch in my Spicy Sweet Potato Fries, but I didn’t find it as effective in this baked butternut squash recipe. If you’re not following a Whole30 or paleo way of eating, cornstarch would work great too.
  • Preheat the oven higher than you’re actually going to use for baking. I learned this trick with making No Knead Bread (definitely not Whole30/paleo!) and it works so well to mimic a professional-grade oven (of which my janky AF range is not!). To make your butternut squash fries crispy, you’re going preheat the oven to 450 degrees F, but bake at 425.
  • You will toss the sliced butternut squash in a bit of avocado or olive oil before adding them to your sheet pan. But, if you’re looking for the best possible crispy homemade fry, you’ll want to take the extra step of spraying the top of squash on the pan with a spritz of oil. I am not a fan of commercial cooking sprays, so I used olive oil in my Misto.

Here’s How to Make Them

*Detailed (measurements & cooking times) and printable recipe card is available at the bottom of the post.

Preheat your oven to 450 degrees F and stick your baking sheet in there to get nice and hot. 

Combine the spices and arrowroot powder and toss your fries in the mixture. 

a mixing bowl of butternut squash for making baked butternut squash fries

Drizzle the oil over the squash and gently stir to coat each piece.

Add to your (very hot) baking sheet and distribute the squash so each piece has space to cook. Spray the top with of the fries with olive oil cooking spray. Reduce the temp to 425 F and bake for 15 minutes. Then flip and bake another 5-10 depending on your desired level of crispy.

two photos showing the baking process for making a butternut squash fries recipe

What is a fry without a delicious dipping sauce? Try Cilantro ChimichurriWhole30 BBQ Sauce, or Homemade Green Goddess Dressing.

Pro Tips/Recipe Notes

  • Preheating your oven and baking sheet is a crucial step in this recipe. A nice hot oven helps the cooking process start immediately and produces a crispier fry.
  • If you want to make a smaller batch of fries, try cooking them in a convection/toaster oven. Even though convections ovens heat quickly, don’t forget to fully preheat to 450 degrees before adding the butternut squash.
  • Don’t crowd your pan! If the butternut squash is too close together, it will steam instead of bake/roast. Use two baking sheets if you want to double the recipe.

More Simple Roasted Vegetable Recipes Like This

Making this recipe or others?

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a plate of baked butternut squash fries with a dipping sauce
Print
Baked Butternut Squash Fries {Butternut Squash Chips}
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

Crispy and so delicious, Baked Butternut Squash Fries are a garlicky craveable snack. This healthy butternut squash fries recipe is Whole30 compliant.

Course: Side Dish
Cuisine: American
Keyword: Baked Butternut Squash Fries, Butternut Squash Fries
Servings: 4
Calories: 92 kcal
Author: Sarah Cook - Sustainable Cooks
Ingredients
Instructions
  1. Preheat oven to 450 degrees F. Place your rimmed baking sheet in the oven while it preheats.

  2. Combine arrowroot powder with smoked paprika, garlic powder, and onion powder.

  3. Toss the squash in a bowl with arrowroot powder and spice mixture.

  4. Drizzle the olive oil over butternut and toss to distribute. 

  5. Lightly spray the hot baking sheet with olive or avocado oil.

  6. Add the butternut squash pieces on the (hot) 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.

  7. Reduce the oven temp to 400 degrees F and bake the fries for 15 minutes. Flip and then bake another 5-10 minutes.

Recipe Notes

Preheating your oven and baking sheet is a crucial step in this recipe. A nice hot oven helps the cooking process start immediately and produces a crispier fry.

 

Don't crowd your pan! If the butternut squash is too close together, it will steam instead of bake/roast. Use two baking sheets if you want to double the recipe.

Nutrition Facts
Baked Butternut Squash Fries {Butternut Squash Chips}
Amount Per Serving (0.25 cup)
Calories 92 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 399mg 11%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 1g 2%
Vitamin A 243.5%
Vitamin C 28.9%
Calcium 5.4%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.

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Crispy and so delicious, Baked Butternut Squash Fries are a garlicky craveable snack or side dish. This healthy butternut squash fries recipe is Whole30 compliant, paleo, gluten-free, and vegan. You won't believe how good these healthy french fries taste! #butternutsquashfries #butternutsquashchips

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2 comments on “Baked Butternut Squash Fries {Butternut Squash Chips}”

  1. Wow. this sounds great. We have been getting “in” to butternut squash more lately and we definitely like sweet potato fries so I am going to have to try this. Thanks for taking into consideration the crunch factor and making mistakes for me! Will try your recipe! (And I made BNS a week ago and the kids learned new swear words so the video was helpful, too, so thanks!)