Butternut squash fries with garlic and salt

Butternut squash fries with garlic and salt offer a healthy and tasty alternative to regular fries. With a simple preparation method, the natural sweetness of the squash is enhanced by savory garlic and salt.

24 Jan 2026
Cook time 40 min
Prep time 15 min

Ingredients:

1/2 squash
1 dash salt

Butternut squash fries with garlic and salt are a delicious and healthy alternative to traditional fries. This simple recipe provides a delightful combination of natural sweetness from the squash and a savory kick from the garlic and salt. Perfect as a side dish or a snack, these fries are sure to satisfy your cravings without the guilt.

Instructions:

1. Preheat the Oven:
Preheat your oven to 425°F (220°C). This will ensure that it's hot enough to give your fries a nice crispy exterior.

2. Prepare the Squash:
- Peel the butternut squash with a vegetable peeler. Be careful, as the skin can be tough.
- Cut the squash in half lengthwise and scoop out the seeds with a spoon.
- Slice the squash into 1/4 inch thick sticks to resemble fries. Try to keep them uniform in size to ensure even cooking.

3. Season the Squash:
- Place the squash fries in a large mixing bowl.
- Add a dash of salt (around 0.40g) and toss to coat evenly. If you’re using garlic, add the minced garlic to the bowl and mix well to evenly distribute the flavor.
- If you prefer, you can add a small amount of olive oil to lightly coat the fries. This can help them crisp up in the oven.

4. Bake the Fries:
- Arrange the squash fries in a single layer on a parchment-lined baking sheet. Make sure they are not touching to ensure even cooking.
- Place the baking sheet in the preheated oven and bake for 20-25 minutes. Halfway through the cooking time, flip the fries over to ensure they cook evenly.

5. Check for Doneness:
The fries should be crispy on the outside and tender on the inside. If they need more time, continue to bake them, checking every 5 minutes to avoid burning.

6. Serve:
- Once baked, remove the fries from the oven and let them cool for a few minutes.
- Serve immediately as a delicious side dish or snack. Enjoy your butternut squash fries with a sprinkle of additional salt if desired.

There you have it—an easy, tasty, and nutritious way to enjoy fries. Butternut squash fries with garlic and salt are not only simple to make but also offer a healthy twist on a classic favorite. Give this recipe a try for your next meal or snack, and enjoy the delightful flavors and crispy texture.

Butternut squash fries with garlic and salt FAQ:

What is the best cooking time for butternut squash fries?

Bake the butternut squash fries at 425°F (220°C) for 20-25 minutes. Flip them halfway through for even cooking and check for doneness; they should be crispy on the outside and tender on the inside.

How do I know when the fries are done?

The fries are done when they are golden brown and crispy on the outside. If they are still soft after 25 minutes, continue baking and check every 5 minutes until they reach that crispy texture.

Can I use other types of squash instead of butternut squash?

While butternut squash is recommended for its sweetness and texture, you can use other varieties like acorn or pumpkin. Keep in mind that cooking times may vary slightly depending on the squash's moisture content and thickness.

How should I store leftover butternut squash fries?

Store leftover butternut squash fries in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to regain some crispiness before serving.

What can I substitute for garlic in this recipe?

If you want to avoid garlic, you can use garlic powder for a milder flavor or omit it entirely. You might also experiment with other seasonings like paprika or cumin for added flavor.

Tips:

- Choose a firm butternut squash without any soft spots for the best texture.

- Cut the fries evenly to ensure they cook through at the same rate.

- For extra crispiness, toss the squash pieces in a little cornstarch before baking.

- Preheat your oven to ensure the fries cook evenly and get nice and crispy.

- Flip the fries halfway through baking to ensure they cook evenly on all sides.

- Try adding a sprinkle of paprika or your favorite seasoning for more flavor.

Nutrition per serving

1 Servings
Calories 80kcal
Protein 2.00g
Carbohydrates 20g
Fiber 6g
Sugar 7g
Fat 0.79g

Butternut squash fries with garlic and salt