Butternut Squash Fries Recipe

Butternut Squash Fries Recipe

Butternut Squash Fries Recipe

Course: Vegetarian


Prep time


Cooking time


A healthier option for kids compared to traditional french fries, this butternut squash fries recipe is a great way to sneak in an extra serving of vegetables!

Healthy Vegetable Recipes: Butternut Squash Fries
The American Cancer Society recommends eating at least 2 cups of vegetables each day, preferably colored vegetables in dark green, dark orange or bright red, in order to cut the risk of many different cancers. The American Heart Association urges people to eat four to five servings of fruits and vegetables every day in order to reduce the risk of developing heart disease. The American Diabetes Association urges people to eat three to five servings of non-starchy vegetables each day in order to reduce the risk of developing diabetes.
In the world of nutrition science, it’s astonishing to find such consistent recommendations. Everyone seems to concur: If you want to be healthy, you have to eat your vegetables. Whether you’re following a Paleo-style diet or a Mediterranean-style diet, they all emphasize eating non-starchy, brightly colored vegetables.
Starchy vegetables are foods like potatoes, corn and peas. Unfortunately, most children and many adults turn their noses up at kale, Brussels sprouts, broccoli and most of the non-starchy vegetables that are supposed to be the staple of a healthy diet.
Often, the problem is more in how the vegetable is prepared than in any distasteful property of the vegetable. For example, children who do not enjoy raw kale will eagerly crunch up kale chips. The trick seems to be to use the right kind of vegetable recipe; if a healthy vegetable can be transformed into something that resembles a favorite unhealthy food, such as chips or fries, then it’s much more likely to be accepted.
This recipe for a healthy alternative to French fries can be served as a side dish to burgers, sandwiches, pork chops or grilled salmon. These fries are an excellent source of vitamin A and vitamin C; they also provide some calcium, iron, B vitamins, potassium and magnesium.


  • 1 large butternut squash

  • 1/4 cup olive oil or coconut oil

  • Sea salt


  • Preheat the oven to 200 C° (425 degrees Fahrenheit).
  • Cut the squash in half and remove the seeds. Peel the squash and cut it into sticks or wedges to resemble regular fries in shape and size.
  • Put a piece of parchment paper on a cookie sheet and spread the fries out evenly.
  • Evenly coat the fries with the oil. If desired, add fresh herbs or spices to your preferred taste. Some spice combinations that go well with butternut squash include:
    Rosemary and sage
    Nutmeg and ginger
    Cajun spices
    Curry powder
    Hot peppers
  • Roast for 20 to 25 minutes or until crisp and browned. Sprinkle with salt to taste.
  • An alternative method of preparation is to deep-fry the fries. If you have a home deep-fryer, this method can quickly produce crisp, delicious fries. Use coconut oil to prepare the fries because olive oil smokes and burns when exposed to the high temperatures of a deep-fryer.

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