5 from 551 votes
Baked Butternut Squash Fries
Baked Butternut Squash Fries are made by coating peeled squash sticks with cornstarch, olive oil, and spices like garlic powder, paprika, and thyme before baking until tender and crisp. The coating creates a crispy exterior while the inside stays soft. They’re served warm, often with a herbed mayonnaise dip, providing a flavorful vegetable side or snack alternative to traditional fries.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
4
servings
Calories:
204 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 1 butternut squash peeled and cut into sticks (use only long neck part, medium
- 3 tablespoons cornstarch
- 3 tablespoons olive oil
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon thyme dried
- salt
- black pepper
- mayonnaise with herbs for dipping
Instructions
- Preheat oven to 425°F degrees and line two large baking sheets with parchment paper
- Place the butternut squash sticks into a large bowl and pat them dry with a paper towel. Add the corn starch on top and use your hands to coat the butternut squash completely. Transfer the butternut squash to a colander and shake to remove excess cornstarch.
- Return the butternut squash fries to the bowl, add olive oil, garlic powder, paprika and thyme. Toss to combine evenly.
- Transfer the fries in a single layer to the prepared baking sheets, making sure not to overcrowd the pan.
- Bake for 30-35 minutes, flipping halfway through, until tender and crisp. Allow 5-10 minutes to cool. Then serve warm with your favorite dipping sauce.
Cup of Yum
Notes
- Store leftovers in an airtight container in the refrigerator.
- Reheat in the oven at 350°F for 5 minutes or in a toaster to regain crispness.
- For best results, use cornstarch as the coating, but flour can be substituted if needed.
- Feel free to adjust or swap the herbs in the seasoning according to your preference.
Nutrition Information
Serving
1g
Calories
204kcal
(10%)
Carbohydrates
28g
(9%)
Protein
2g
(4%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Sodium
9mg
(0%)
Potassium
669mg
(14%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
20054IU
(401%)
Vitamin C
39mg
(43%)
Calcium
90mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 204
% Daily Value*
| Serving | 1g | |
| Calories | 204kcal | 10% |
| Carbohydrates | 28g | 9% |
| Protein | 2g | 4% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Sodium | 9mg | 0% |
| Potassium | 669mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 20054IU | 401% |
| Vitamin C | 39mg | 43% |
| Calcium | 90mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.