If you're looking for a delicious way to add more vegetables to your meals, these Butternut Squash Fries are a recipe you'll want to make again and again. Golden on the outside, tender in the middle and coated in a perfectly seasoning, they're a healthier alternative to traditional fries without compromising on flavour.
The secret to getting them beautifully crisp is a simple coating of egg white and cornstarch before baking, helping them develop a delicious golden exterior in the oven. They're the perfect side dish for everything from burgers and grilled chicken to steaks, or simply enjoy them with your favourite dipping sauce.
Calories in Butternut Squash Fries
This recipe serves 2 and is 145 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Butternut Squash: Cut into evenly sized fries so they cook at the same rate and become crisp around the edges while staying tender inside.
- Cornstarch: Helps create a light, crispy coating on the fries as they bake.
- Paprika: Adds a subtle smoky flavour and gives the fries a beautiful golden colour. Smoked paprika can be used for an even richer flavour.
- Egg White: Helps the cornstarch and seasoning stick to the butternut squash, resulting in a crispier finish.
- Olive Oil Spray: A light coating encourages the fries to brown and crisp up without using lots of oil.
- Sea Salt: Sprinkle over the fries after baking to enhance all the flavours and keep them crisp.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to customise these Butternut Squash Fries to suit your tastes.
- Change the shape: Cut the butternut squash into thin fries, chunky chips, wedges or use a crinkle cutter to make crinkle-cut fries for extra crispy edges (my favourite!).
- Try different seasonings: Swap the paprika for garlic powder, onion powder, Cajun seasoning, taco seasoning, Italian herbs or your favourite spice blend.
- Add some heat: Sprinkle in a pinch of cayenne pepper or chilli flakes for a spicy kick.
- Use smoked paprika: This gives the fries a deeper, smokier flavour.
- Try a different starch: Potato starch or arrowroot starch can be used instead of cornstarch and will also help create a crispy coating.
- Finish with herbs: Sprinkle over freshly chopped parsley, chives or rosemary after baking for extra flavour.
- Add Cheese: While the fries are still hot, sprinkle over a little finely grated Cheddar or Parmesan for a delicious cheesy finish.
Serving Suggestions
These Butternut Squash Fries make a delicious alternative to regular fries and pair perfectly with a wide variety of meals.
- Serve alongside burgers, sandwiches or wraps.
- Pair with grilled chicken, steak, pork chops or salmon.
- Enjoy with homemade chicken goujons, popcorn chicken or fish.
- Add them to a sharing platter with your favourite dips.
- Serve with eggs for breakfast or brunch.
- Pair with a fresh salad for a lighter lunch.
- Enjoy as a snack with your favourite dipping sauce, such as garlic aioli, spicy mayo, BBQ sauce or ketchup.
- Sprinkle with freshly grated Parmesan and chopped parsley just before serving for an extra flavour boost.
Storing and Reheating
Storing
These Butternut Squash Fries are best enjoyed fresh from the oven, but any leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating
For the crispiest results, reheat the fries in an oven or air fryer at 200°C (180°C fan/400°F) for 5-10 minutes, or until hot and crisp again. They can also be reheated in the microwave, although they will be softer.
More Butternut Squash Recipes
Looking for some more butternut squash recipes to try? Check out these:
See more Butternut Squash Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
Let's Connect!!
Come and follow me on:
You can also Subscribe to Slimming Eats so that you never miss any new updates.
Need some support on your weight loss journey? Maybe you need advice or tips on a recipe, or just general meal ideas.
Come join the friendly and supportive Slimming Eats Community on Facebook.
If you try this recipe, let us know! Leave a comment, Rate It and Tag us in your Photos @SLIMMINGEATS on INSTAGRAM
Recipe Card
Butternut Squash Fries
These golden Butternut Squash Fries are an easy, healthier alternative to traditional fries and make the perfect side dish or snack.
Ingredients
- 455g (1lb) of butternut squash, sliced into chip/fries
- 1 tablespoon of cornstarch (cornflour)
- 1 egg white
- 1.5 teaspoons of paprika
- ½ teaspoon of garlic powder
- olive oil spray
- pinch of sea salt
Instructions
- Preheat the oven to 200°C fan / 220°C / 425°F / Gas Mark 7.
- Add the butternut squash fries to a large bowl with the cornstarch, egg white, paprika and onion powder and toss until they are evenly coated.
- Line a large baking tray with parchment paper and spread the fries out in a single layer, leaving a little space between each one.
- Generously spray the fries with olive oil spray.
- Bake for 15 minutes, then remove from the oven, turn the fries over and spray again with olive oil spray.
- Return to the oven and bake for a further 15–20 minutes, or until golden and slightly crisp around the edges.
- Season with sea salt and serve immediately.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Vegetarian Friendly
- Gluten Free/Dairy Free Friendly
- Storing and Reheating - see storing and reheating section
Do not copy, paste, or post full recipes, screenshots, or any other content from Slimming Eats to social media or other websites. This is strictly prohibited. All recipes, text, and images on Slimming Eats are copyright protected.
Recipes are updated regularly with tips, improvements, and clarifications. Sharing screenshots or copied text outside this website can result in outdated or incomplete versions being used. To ensure the most accurate and up-to-date recipe, always share using the buttons at the top of the post, which link the user directly back to the recipe on Slimming Eats.
Nutritional information is an estimate and should be used for informational purposes only. Ingredient values vary by brand, so always calculate using the ingredients you use and the tools provided by your chosen programme.
It is the reader’s responsibility to ensure that any products or ingredients used in Slimming Eats recipes are allergen-free (for example gluten-free, egg-free, soy-free, and/or dairy-free). Slimming Eats assumes no liability for inaccuracies or misstatements about products, opinions, or comments on this site.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 145Total Fat 1gSaturated Fat 0gUnsaturated Fat 1gSodium 40mgCarbohydrates 33gFiber 9gSugar 5gProtein 5g
Nutritional information and values etc are 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. It is always advised that you calculate by the ingredients you use.
Ann-Marie says
Could you do these in the Actifryer? Great recipe..
Siobhan (Slimming Eats) says
you could certainly give it a go, I have cooked cubed butternut squash before in the actifry.
Christine calder says
Is there an easy way to peel butternut squash
Siobhan (Slimming Eats) says
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 🙂
Nicole says
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!!
Siobhan (Slimming Eats) says
you will love these, they are neither soft or limp. Not as crispy as real fries, but they taste so darn good. 🙂
Georgia Thomas says
Are they suitable to cook the night before for work?
Shevy (Slimming Eats) says
They are best eaten once cooked, but they can be reheated.
Jess says
Hi there! What is the serving size? A cup? Thanks!
Siobhan (Slimming Eats) says
If you look for yield in recipe box. This recipe serves 2, so a serving is half of the entire dish.