These butternut squash "fries" are packed full of rosemary and garlic flavor then dipped into a magic sauce that is so good you just have to try it for yourself! The perfect low calorie alternative to french fries! Only 66 calories per serving!
Once upon a time I tried to make some cubed butternut squash "potatoes" but I kiiiind of got distracted, kiiiiind of cut the squash pieces too small, and by the time I checked on them they had shrunken and burned into crispy little cubes. I thought for sure I had ruined dinner and an entire butternut squash, but as it turned out, we loved them! They tasted like tiny french fries and instead of serving them as a potato dish with our steak, we ended up snacking on them with ketchup and ate almost the entire squash in one sitting!
This gave me the idea to cut the squash into true "fries" and bake them up just slightly less crispy than my first batch. They turned out just as I had hoped and are now ready to be shared with you guys!
Every good "fry" needs a solid sauce best friend, which brings us to this magic sauce!! I call it that because it's downright magical that just a few simple ingredients could elevate this dressing to a new level of awesome-sauce-ness! It's easy to whip together, the flavors are incredible, and it pairs well with everything! Especially a good burger and fries...or "fries"...:)
BUTTERNUT SQUASH "FRIES" WITH MAGIC SAUCE
66 calories per serving
If you're new to the butternut squash game, read up on these tips below on how to properly choose and store a squash! 🙂
HOW DO I CHOOSE A good butternut squash?
- Choose heavy, firm, well-shaped squashes with hard, tough skin.
- Avoid squash with sunken, moldy spots, cuts or punctures.
- The stem should be intact, firm and dry.
- The skin should be dull and matte, shiny skin means the squash was picked too early.
- Choose a squash that is rich and deep in color.
Easy enough. HOW DO I STORE the butternut squash UNTIL I’M READY TO COOK?
- Store in a dark, cool place for 2-3 months, such as in your basement.
- If you have to cut it, store sealed in the refrigerator for up to 4 days.
Tip: You can find more tips on seasonal produce selection and storage, plus tons of recipes from fellow food bloggers in my Monthly Seasonal Produce Guides!
thanks! NOW HOW TO DO I COOK THIS RECIPE?
First of all, you're going to need to know how to cut up a butternut squash, and have no fear, the guide for this can be found here! Instead of cubing, we are going to slice into thin, french fry shaped pieces. They're going to shrink during baking so don't make them too thin or they'll burn quickly (although those are Andrew's favorite!) Also, try to slice them in uniform shapes so they'll all bake evenly.
Once you have your squash sliced up, toss it into a large bowl and drizzle with 1 tablespoon of olive oil, 3 tablespoon of minced fresh rosemary (about 5 sprigs worth), 1 tablespoon garlic powder and fresh black pepper to taste. Mix so that all of the squash fries are coated.
Preheat your oven to 400 degrees then line a large baking sheet (or two, if needed) with foil. Spray with cooking spray then spread the seasoned fries out in a single layer.
Roast for 20 minutes then flip and roast for another 20 minutes, or until browned and crispy.
While the fries are baking you can prep your magic sauce! Into a small bowl add ½ C of thousand island dressing, 2 cloves of minced garlic (this is to taste, so feel free to use more or less, as desired!), 1 ½ tablespoon minced fresh parsley (about 6 stems worth), and 1 tablespoon of smoked paprika. Mix well then refrigerate until fries are done.
Serve the fries with the magic sauce and enjoy! You can reheat any leftovers by placing on a baking sheet and broiling until crispy again!Another idea for this recipe is to cube the butternut squash and use it in place of the potatoes in these Loaded Breakfast Bowls!!Print
These butternut squash “fries” are packed full of rosemary and garlic flavor then dipped into a magic sauce that is so good you just have to try it for yourself! The perfect low calorie alternative to french fries! Only 66 cals per serving!
FOR THE FRIES:
- 1 medium butternut squash, sliced into uniform fry shapes
- 1 Tbsp olive oil
- 3 Tbsp minced fresh rosemary (about 5 sprigs worth)
- 1 Tbsp garlic powder
- Fresh black pepper, to taste
FOR THE SAUCE:
- ½ C thousand island dressing
- 2 garlic cloves garlic, minced (this is to taste so use more or less as desired)
- 1 ½ Tbsp fresh parsley, minced (about 6 stems worth)
- 1 Tbsp smoked paprika
- Slice 1 medium butternut squash into uniform fry-like shapes. *See notes
- Toss squash "fries" into a large bowl and drizzle with 1 tablespoon olive oil. Add in 3 tablespoon minced rosemary, 1 tablespoon garlic powder and black pepper, to taste. Mix so that all of the squash fries are coated.
- Preheat your oven to 400 degrees then line a large baking sheet (or two, if needed) with foil. Spray with cooking spray then spread the seasoned fries out in a single layer.
- Roast for 20 minutes then flip and roast for another 20-25 minutes, or until browned and crispy.
- While the fries are baking you can prep your magic sauce! Into a small bowl add ½ C thousand island dressing, 2 minced garlic cloves, 1 ½ tablespoon fresh parsley, and 1 tablespoon smoked paprika. Mix well then refrigerate until fries are done.
- Serve the fries with the magic sauce and enjoy!
If you need a guide in how to cut a butternut sqush, check out this post!
You can reheat any leftovers by placing on a baking sheet and broiling until crispy again.
Keywords: butternut squash, French fry alternative, healthier fries, low calorie fries
What do you think? Did this recipe make the cut for you or did it crumble? What would you do differently? Leave a comment below! 🙂