Butternut squash fries with garlic and salt
Discover a healthy and delicious snack with our Butternut Squash Fries seasoned with garlic and a pinch of salt. Easy to make and perfect for any occasion, these fries are a flavorful twist on a classic favorite.
- 23 Apr 2025
- Cook time 40 min
- Prep time 15 min
- 1 Servings
- 2 Ingredients
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.
Ingredients:
Instructions:
Preheat your oven to 425°F (220°C). This will ensure that it's hot enough to give your fries a nice crispy exterior.
- 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.
- 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.
- 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.
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.
- 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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 80kcal | 4% |
| Protein | |
| Protein 2.00g | 1% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 6g | 17% |
| Sugar 7g | 7% |
| Fat | |
| Fat 0.79g | 1% |
| Saturated 0.16g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 590ug | 65% |
| Choline 24mg | 4% |
| Vitamin B1 0.04mg | 3% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 1.11mg | 7% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 24% |
| Vitamin E 0.27mg | 2% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 0.99mg | 9% |
| Magnesium, Mg 30mg | 7% |
| Phosphorus, P 44mg | 3% |
| Potassium, K 540mg | 16% |
| Selenium, Se 0.90ug | 2% |
| Sodium, Na 160mg | 10% |
| Zinc, Zn 0.50mg | 4% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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