Struggle with interesting ways to add speed foods to you plate? Then give these Butternut Squash Fries a try. They are delish!!
I love butternut squash, it's one of my favourite speed foods, it can be jazzed up in so many interesting ways.
This Roasted Paprika Butternut Squash is great as a side dish to a variety of meals, but I love it with eggs for breakfast.
There is also this delicious Bombay Butternut Squash, which a great speedy side to any curry or Indian dish.
Use your veggie spiralizer to make these amazing Oven Baked Butternut Squash Noodles, which are great on the side of main course, especially chicken based dishes. I have a vegetable spiralizer like this Tri Blade Vegetable Spiralizer.
and if you just can't do with out rice as a side to a main dish, try this Roasted Butternut Squash and Rice or this Roasted Butternut and Cauliflower Rice.
Hey I even use butternut squash for amazing sauces, like this Spaghetti with Roasted Butternut Squash Sauce or this Creamy Butternut Squash Mac and Cheese.
But you may be wondering how you make yummy chips or fries using butternut squash, well my method is really simple and makes delicious Butternut Squash Fries every time. The key is egg white, a little starch and your seasoning of choice.
Wondering what seasonings to choose? I have these lovely suggestions below:
CAJUN SEASONING MIX
This is enough mix for a 2 person serving of fries (double up to serve more)
- ½ teaspoon of paprika
- ½teaspoon of cumin
- ¼ teaspoon of onion powder
- ¼ teaspoon of thyme
- ¼ teaspoon of oregano
- ⅛ teaspoon of cayenne pepper
- salt and black pepper
(I mix this all up using a mortar and pestle)
GARLIC AND HERB MIX
This is enough mix for a 2 person serving of fries (double up to serve more)
- 1 cloves of garlic, crushed
- ½ tablespoon of Italian mixed herbs
- sea salt
(I mix this all up using a mortar and pestle)
BBQ SEASONING MIX
This is enough mix for a 2 person serving of fries (double up to serve more)
- ½ tablespoon of tomato paste
- ¼ teaspoon of onion powder
- ¼ teaspoon of garlic powder
- ¼ teaspoon of paprika
- ⅛ teaspoon of chilli powder
- ¼ teaspoon of cumin
- ¼ teaspoon of sugar or sweetener
- ⅛ teaspoon of mustard powder
- ⅛ teaspoon of oregano
- little salt and black pepper
PARMESAN AND HERB MIX
This is enough mix for a 2 person serving of fries (double up to serve more)
- parmesan or cheddar from your HEa
- fresh chopped Italian parsley
- Salt and black pepper
- 1 clove of garlic
(I mix this all up using a mortar and pestle) - add the cheese half way through cooking time.
but just good ole sea salt is good enough for seasoning too.
If you want to make the Butternut Squash Fries more interesting, try and crinkle cutter, great for crinkle cut chips. You can even buy a waffle slicer - that lets you make your own waffle fries - how awesome!!
These would make a great speedy snack.
These butternut squash fries are gluten free, dairy free, vegetarian and paleo or whole30 friendly (watch seasonings for the latter, as some might not be compliant).
To be on the safe side, I syn these at 0.5 syns per serving, the recipes serves 2 and it is 0.5 syns for the whole serving, so negligible really when portioned.
Looking for ketchup? Try this Low Syn/Low Sugar Ketchup
Butternut Squash Fries
Prep
Cook
Total
Yield 2 servings
This recipe is gluten free, dairy free, vegetarian, paleo, Whole30, Slimming World and Weight Watchers friendly
- Extra Easy - 0.5 syns per serving
- Green - 0.5 syns per serving
- Original/SP - 0.5 syns per serving
- WW Smart Points - 0
Ingredients
400g of butternut squash, sliced into chip/fries shapes
1 tsp of cornstarch (or tapioca or arrowroots starch) - 1 syn
1 egg white
choice of seasoning (see suggestions)
spray oil
sea salt
Instructions
Preheat oven to 200c/400f (gas mark 6)
In a bowl whisk egg white with starch and seasonings
Add the butternut squash fries to the a large bowl
Add in the egg white mix and toss to fully coat.
Line a large baking tray with parchment paper.
Spread chips out evenly (not too close together or they will steam)
Spray over the top with spray oil
Bake for 15 mins then remove from oven and turn over and bake for another 15 mins (slightly longer if needed, they should be nice and golden)
Season with some sea salt
Enjoy!!
Notes
Nutritional information is an estimate and is to be used for informational purposes only.
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.All images and content on Slimming Eats are copyright protected.
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Nutrition Facts
Serving Size 1
Amount Per Serving | ||
|---|---|---|
Calories 93 | ||
% Daily Value | ||
Total Fat 0.2 g | 0% | |
Sodium 113 mg | 5% | |
Total Carbohydrates 22.2 g | 7% | |
Dietary Fiber 5.9 g | 24% | |
Sugars 0.1 g | ||
Protein 3.6 g | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Could you do these in the Actifryer? Great recipe..
you could certainly give it a go, I have cooked cubed butternut squash before in the actifry.
Is there an easy way to peel butternut squash
Do these come out crispy? If you've found a way to make squash fries crispy instead of soft & limp then you're a saint!!
you will love these, they are neither soft or limp. Not as crispy as real fries, but they taste so darn good. 🙂
Cut off the long end with a sharp knife, then you can stand it upright, I then use a sharp knife to slice off the peel. Super easy 🙂
Are they suitable to cook the night before for work?
They are best eaten once cooked, but they can be reheated.