Baked Butternut Squash “Fries”

October 22, 2011 at 11:00 am 13 comments

As much as a I love pumpkin, butternut squash is my absolute favorite winter squash. You can substitute butternut squash for pumpkin in most recipes such as stews, stir-fry, pies, puddings and salads. While it’s delicious as part of a dish, it is equally as amazing eaten on it’s own when simply roasted or baked.

In case you need a few more reasons to eat your butternut squash (besides that it’s super tasty), this orange-fleshed veggie is a great source of some essential vitamins and nutrients. Vitamin A tops the list, which is a nutritional element that helps with eye function. Butternut squash is also a major source of vitamin C, a classic antioxidant, as well as vitamins E and B6, and other nutrients like thiamin and riboflavin. Butternut squash also contains some folate, something that pregnant women need for healthy fetal development, as well as potassium, a nutrient that can help with the treatment of some kinds of health disorders like hypertension. So dig in!

These “fries” can be served on their own (my preference) or dipped in your favorite sauce. I may or may not have eaten an entire batch for lunch the other day…so you may want to make a large batch in case you have to share 🙂

Baked Butternut Squash “Fries”

1 medium butternut squash, peeled, deseeded and cut into 1/4 inch slices
1 Tbsp olive oil
sea salt
freshly ground pepper


1. Preheat oven to 400F. Line one or two baking sheets with parchment paper or lightly grease.
2. In a large bowl, add all of the ingredients and toss to combine.
3. Lay squash slices on the baking sheet in an individual layer. (If the pieces are touching, it will take longer to bake) Bake for 25-35 minutes* or until golden brown and beginning to crisp on the edges, turning pieces over halfway through. Enjoy!

*Baking time will vary by oven, my small toaster oven only takes 25 minutes but my large oven requires 35-40 minutes of baking.

Flavor variations

Cinnamon: Add 1 tsp of ground cinnamon along with the salt, oil and pepper and toss.
Maple: Add 2 Tbsp maple syrup or maple sugar to the salt, pepper and olive oil and toss.
Garlic-Parmesan: Add 2 minced garlic cloves to the salt, pepper and olive oil. After baking for 15-20 minutes or so, sprinkle 1/3 cup parmesan cheese over squash slices

This is my submission to Ricki’s Wellness Weekend this week!

Entry filed under: Dessert, Gluten Free, Refined Sugar Free, Sides and Snacks, Vegan, Vegetarian. Tags: , , , , , , .

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13 Comments Add your own

  • 1. Chelsea @ Naturally Sweet Recipes  |  October 22, 2011 at 12:05 pm

    These look amazing! I love all kinds of sweet potato fries and this looks like it would taste similar! I can’t wait to try it with squash!

    • 2. naturalnoshing  |  October 22, 2011 at 7:50 pm

      Thanks Chelsea! Yes, they are similar to sweet potato fries, but in my opinion – even better!!! 🙂 I’d love to hear your feedback if you give it a try!

  • 3. Sonia The Healthy Foodie  |  October 22, 2011 at 4:48 pm

    I would never have thought of turning butternut squash into fries. Brilliant! But… how is it that your fries always look so crispy!! Mine are always sort of soggy.

    I’m so jealous now. One, because you can make them crispy, and two, well, because you had some.

    Now I want me some of that too.

    Can we trade or something? 😉

    • 4. naturalnoshing  |  October 23, 2011 at 11:30 am

      SO GOOD! You need to make these! The fries aren’t super crispy since I like these sliced so the edges do get crisp and crunchy while you still taste the squash that is cooked though in the center. The thinner you slice them, the more crisp they become…but watch them carefully since they can burn! I use my toaster oven (love it) since it cooks more evenly than our big oven in the townhouse, strange?
      YESSSSS – please let’s trade for a big spoonful of baklava butter or a slice of your cheesecake?!?!?

  • 5. Cara  |  October 22, 2011 at 6:02 pm

    I’m with Sonia–I’ve never seen fries of the squash! I’ve tried sweet potatoes fries (which I not only dislike but am allergic to) but love me some squash AND I really love me some fries 🙂

    • 6. naturalnoshing  |  October 23, 2011 at 11:32 am

      Sad you are allergic to sweet potatoes 😦 but I guess it’s not bad if you already aren’t a fan! If you love squash, you will love these! So simple AND incredibly delicious – I could really eat a whole pan! Which wouldn’t be so bad since they are a veggie right? You bring your homemade candy, I’ll make two large batches of fries and let’s call it a date? 🙂

      • 7. Cara  |  October 24, 2011 at 7:41 am

        *on my way over!!* 🙂

      • 8. naturalnoshing  |  October 24, 2011 at 8:14 am

        Perfect, I’ll get a batch baking now! 🙂

  • 9. Lindsay  |  October 23, 2011 at 7:45 pm

    Yum! Did you dip them in anything? I love veggie fries.

    • 10. naturalnoshing  |  October 24, 2011 at 8:13 am

      My favorite is plain, especially if I make a cinnamon or a parmesan variety but I have dipped them in ketchup or a chipotle aioli like my sweet potato fries since it’s a great balance of slightly sweet, savory and spicy 🙂

  • […] into your hot cocoa, soups, steamed squash, baked sweet potato or even on your pieces of butternut squash fries before […]

  • […] Baked Butternut Squash Fries. Yes, fries! Go beyond sweet potato fries and give these a try. […]

  • […] Lunch: Baked Butternut Squash Fries alongside a bunless bison burger topped with guacamole and sliced tomatoes […]


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