Butternut Squash "Fries" with Magic Sauce

These butternut squash "fries" are packed full of rosemary and garlic flavor and roasted until crisp to create a creamier, healthier alternative to french fries. Only 66 calories per serving!

Why Make This Recipe?

• These butternut squash fries make for an excellent, healthier alternative to french fries, yet the taste is richer and creamier than what you get from potatoes.
• This is a unique and delicious way to eat more vegetables, and a has been kid-approved so you can sneak some extra nutrients into their diet as well!
• Even compared to sweet potato fries, these butternut squash fries are lower in calories, carbs and sugars!
• Everyone who has tried these loves them! (Even people who don't like butternut squash!)

Ingredient Notes

FOR THE FRIES:

• For this recipe you'll need 1 medium butternut squash, sliced into uniform fry shapes. I recommend using one that has a long, thin neck so you can make as many fries as possible out of it. For tips on choosing a butternut squash, check out this produce guide, and for tips on how to cut a butternut squash, check out this post!
• To season the squash fries, you'll need 3 tablespoon of fresh rosemary (about 5 sprigs worth), 1 tablespoon of garlic powder and fresh black pepper.
• You will also need about 1 tablespoon of olive oil for coating the squash fries before roasting.

FOR THE SAUCE:

• These amounts for the magic sauce can be adjusted based on your taste and how much sauce you'd like. I made mine using ½ C of thousand island dressing. I tend to use Kraft brand, but any kind will work!
• For flavoring the sauce I used 2 minced garlic cloves, 1 ½ tablespoon of fresh chopped parsley (about 6 stems worth) and 1 tablespoon of smoked paprika.

Step by Step Photos

If you need tips on how to cut a butternut squash, you can check out this guide. We are going to be cutting most of them into fry-shaped pieces but I like to cube the bottom part because it's easier 🙂 (You can still roast them the same way and use them as a substitute for potatoes. I like adding them to these loaded breakfast bowls!)

1. Cut one butternut squash 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. (I aim for a little thinner than my pinky finger). Also, try to slice them in uniform shapes so they'll cook through evenly.
2. Toss the butternut squash fries into a large bowl and drizzle with 1 tablespoon of olive oil, 3 tablespoon of chopped fresh rosemary (about 5 sprigs worth), 1 tablespoon garlic powder and fresh black pepper to taste. Mix so that all of the fries are fully coated.
3. 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.
4. While the fries are roasting, prep your magic sauce by adding ½ C of thousand island dressing into a small bowl. Add in 2 cloves of minced garlic, 1 ½ tablespoon of fresh chopped parsley (about 6 stems worth) and 1 tablespoon of smoked paprika. Mix well then refrigerate until ready to serve.

FAQs and Expert Tips

• Shopping:  The most important thing for this recipe is choosing a good butternut squash! You can find tips on doing this on this guide, and I recommend choosing one with a long, thin neck to make as many fries as possible.
• Substitutions: Feel free to substitute the seasonings for other combinations such as truffle oil and parmesan or brown sugar and cinnamon.
• Prep: The biggest part of prep work for these butternut squash fries is cutting the squash. If you need tips on doing so, check out this post. Be sure to cut your fries in a uniform size (a little thinner than the width of your pinky) so that they cook evenly without ending up soggy or burnt.
• Roasting: When roasting these butternut squash fries, be sure to place them in a single layer and to flip half way through. This helps to ensure the fries cook evenly.
• Storage: Leftover butternut squash fries can be stored in an airtight container for up to 3-5 days in fridge.
• Freezing: I don't recommend freezing any leftover fries.
• Reheating:
  • If fresh: To reheat leftovers, place on a baking sheet in a single layer and into an oven set at 425 degrees for about 8-10 minutes. Alternatively, you can place in an air fryer at 350 degrees for about 5 minutes. Be sure to leave enough space between the fries so that they crisp back up!

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 for you or did it crumble? What would you do differently? Leave a comment 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 1x
• Category: Side Dish
• Method: Roasted
• Cuisine: American
• Diet: Low Calorie

Print Recipe

Pin Recipe

---

Description

These butternut squash "fries" are packed full of rosemary and garlic flavor and roasted until crisp to create a creamier, healthier alternative to french fries. Only 66 calories per serving!

---

Ingredients

Scale 1x2x3x

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

Cook Mode Prevent your screen from going dark

---

Instructions

1. Cut one butternut squash into thin, french fry shaped pieces. (If you need tips on how to cut a butternut squash, you can check out this guide.) They're going to shrink during baking so don't make them too thin or they'll burn quickly. (I aim for a little thinner than my pinky finger). Also, try to slice them in uniform shapes so they'll cook through evenly.
2. Toss the butternut squash fries into a large bowl and drizzle with 1 tablespoon of olive oil, 3 tablespoon of chopped fresh rosemary (about 5 sprigs worth), 1 tablespoon garlic powder and fresh black pepper to taste. Mix so that all of the fries are fully coated.
3. 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.
4. While the fries are roasting, prep your magic sauce by adding ½ C of thousand island dressing into a small bowl. Add in 2 cloves of minced garlic, 1 ½ tablespoon of fresh chopped parsley (about 6 stems worth) and 1 tablespoon of smoked paprika. Mix well then refrigerate until ready to serve. 

---

Notes

• Shopping:  The most important thing for this recipe is choosing a good butternut squash! You can find tips on doing this on this guide, and I recommend choosing one with a long, thin neck to make as many fries as possible.
• Substitutions: Feel free to substitute the seasonings for other combinations such as truffle oil and parmesan or brown sugar and cinnamon.
• Prep: The biggest part of prep work for these butternut squash fries is cutting the squash. If you need tips on doing so, check out this post. Be sure to cut your fries in a uniform size (a little thinner than the width of your pinky) so that they cook evenly without ending up soggy or burnt.
• Roasting: When roasting these butternut squash fries, be sure to place them in a single layer and to flip half way through. This helps to ensure the fries cook evenly.
• Storage: Leftover butternut squash fries can be stored in an airtight container for up to 3-5 days in fridge.
• Freezing: I don't recommend freezing any leftover fries.
• Reheating:
  • If fresh: To reheat leftovers, place on a baking sheet in a single layer and into an oven set at 425 degrees for about 8-10 minutes. Alternatively, you can place in an air fryer at 350 degrees for about 5 minutes. Be sure to leave enough space between the fries so that they crisp back up! 

Keywords: butternut squash fries, french fry alternative, healthy fries, low calorie fries

Recipe Card powered by