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5.0 from 6 votes

Baked Butternut Squash Fries

These Baked Butternut Squash Fries give traditional french fries a run for their money! Great with ketchup, sriracha, or smothered in melted cheese!

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4 servings
Calories: 94 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • 1 large butternut squash (approx. 2 pounds)
  • 1 teaspoons oil
  • ¼ tsp garlic powder
  • ⅛ tsp cayenne pepper (plus extra to taste)
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Preheat oven to 450 F.
  2. Use a sharp knife to carefully cut away the peel from the squash. I've also used a veggie peeler on my butternut squash before - true story! Cut squash into 4-inch strips about half an inch thick.
  3. Coat fries with approx. 1 teaspoon of olive oil and season with salt, pepper, garlic powder, and cayenne pepper.
  4. Arrange evenly spaced on a wire cooling rack and set atop a baking sheet lined with aluminum foil.  This is my favorite faux-frying technique!  Crispy outside, fluffy inside... It never fails me.
  5. Pop em in the oven at 450 F, set your timer to 30 minutes, and walk away. The oven will take care of the rest!

Notes

  • The cayenne controls the heat so add a little or a lot! Sweet paprika makes a great swap if you want some flavor without the fire.
  • Nutrition facts below are an estimate provided by an online nutrition calculator. Values will vary slightly depending on size of squash and extras added.

Nutrition Information

Calories 94kcal (5%) Carbohydrates 22g (7%) Protein 1g (2%) Fat 1g (2%) Sodium 7mg (0%) Potassium 660mg (19%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 19955IU (399%) Vitamin C 39.4mg (44%) Calcium 90mg (9%) Iron 1.3mg (7%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 94

% Daily Value*

Calories 94kcal 5%
Carbohydrates 22g 7%
Protein 1g 2%
Fat 1g 2%
Sodium 7mg 0%
Potassium 660mg 14%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 19955IU 399%
Vitamin C 39.4mg 44%
Calcium 90mg 9%
Iron 1.3mg 7%

* Percent Daily Values are based on a 2,000 calorie diet.