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Butternut Squash Fries with Magic Sauce

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


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!




  • 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


  • 1/2 C thousand island dressing
  • 2 garlic cloves garlic, minced (this is to taste so use more or less as desired)
  • 1 1/2 Tbsp fresh parsley, minced (about 6 stems worth)
  • 1 Tbsp smoked paprika


  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 Tbsp of olive oil, 3 Tbsp of chopped fresh rosemary (about 5 sprigs worth), 1 Tbsp 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 1/2 C of thousand island dressing into a small bowl. Add in 2 cloves of minced garlic, 1 1/2 Tbsp of fresh chopped parsley (about 6 stems worth) and 1 Tbsp of smoked paprika. Mix well then refrigerate until ready to serve. 


  • 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

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