Butternut Squash Fries

Is Butternut Squash Low Carb?

Butternut squash is relatively low in carbs compared to some other starchy vegetables, but it does contain more carbs than many other vegetables commonly used in low-carb or keto diets. One cup (about 205 grams) of cooked butternut squash contains approximately 21 grams of carbohydrates, with about 6.6 grams of fiber, resulting in a net carb count of around 15 grams.

While not extremely low-carb, butternut squash can still be enjoyed in moderation on a low-carb diet, especially when paired with other low-carb foods and used in smaller portions.

Ingredients

You can play around with the seasoning for butternut squash fries. We have some flavor suggestions below.

• Butternut Squash - serves as a low-carb alternative to traditional potatoes, providing a naturally sweet base for the fries.
• Olive oil - can be substituted with coconut oil or avocado oil.
• Rosemary - brings a bold, woodsy flavor to the fries, enhancing their savory profile and balancing the sweetness of the squash.
• Thyme - adds an aromatic depth to the fries, complementing the natural sweetness of the squash.
• Salt & Pepper - Salt is essential for bringing out the flavors of the ingredients, while pepper adds a subtle heat and complexity.

How to Peel Butternut Squash

Peeling a butternut squash can be a bit tricky due to its tough skin, but with the right technique, it’s manageable.

1. Trim the Ends:
   • Place the squash on a cutting board. Use a sharp chef’s knife to cut off the top stem and the bottom end, creating a stable base.
2. Cut the Squash in Half:
   • Stand the squash upright on the flat bottom end. Slice the squash in half, separating the long neck from the round bulbous end.
3. Peel the Skin:
   • Using a sturdy vegetable peeler, peel the skin off the squash in downward strokes. Start at the top and work your way down, removing all the tough outer skin until you reach the bright orange flesh. The neck part is usually easier to peel, while the rounded bottom part may require a bit more effort.
4. Halve the Bulbous End:
   • Once peeled, cut the bulbous end in half vertically to expose the seeds.
5. Remove the Seeds:
   • Use a spoon to scoop out the seeds and stringy pulp from the bulbous end. Discard or save the seeds for roasting later.
6. Cut the Squash:
   • After peeling and removing the seeds, you can cut the squash into the desired shapes—cubes, slices, or fries—depending on your recipe.

Peeled butternut squash.

Butternut squash cut into fries

Tips:

• If the squash is very large or difficult to handle, you can microwave it for 2-3 minutes to slightly soften the skin, making it easier to peel.
• Always use a sharp knife and a steady hand to ensure safe and even cuts.

How to Make Air Fryer Butternut Squash Fries

Mix the oil with the seasoning in a large bowl.

Add the cut butternut squash fries and coat well.

Place the butternut squash fries in the air fryer and cook.

Serve with your dip of choice.

Can I Make These in the Oven?

Yes, you can make butternut squash fries in the oven. Preheat your oven to 220°C (425°F). Peel and cut the squash into fries, then toss with olive oil, thyme, rosemary, salt, and pepper. Arrange the fries in a single layer on a parchment-lined baking sheet. Bake for 25-30 minutes, flipping halfway through, until crispy and golden. Serve immediately with your favorite dipping sauce.

Seasoning Suggestions

Try these other seasoning mixes for the fries. These seasoning options can enhance the flavor of your butternut squash fries, making them more flavorful and enjoyable.

• Smoked Paprika & Garlic Powder: Adds a smoky, savory flavor with a hint of sweetness.
• Cinnamon & Nutmeg: Enhances the natural sweetness of the squash with warm, aromatic spices.
• Cumin & Chili Powder: Provides a spicy, earthy kick with a hint of heat.
• Rosemary & Thyme: Classic, aromatic herbs that pair well with the sweet, nutty flavor of the squash.
• Parmesan & Italian Herbs: Adds a cheesy, savory note with a blend of oregano, basil, and thyme.
• Everything Bagel Seasoning: A mix of sesame seeds, poppy seeds, dried garlic, and onion for a crunchy, flavorful coating.
• Curry Powder: Adds warmth and complexity with a blend of spices like turmeric, cumin, and coriander.

How to Store Butternut Squash Fries

These fries are best enjoyed freshly made, but you can store the uncooked fries ahead of cooking. After cutting the butternut squash into fries, place them in an airtight container or a resealable plastic bag. Store in the refrigerator for up to 3-5 days. To prevent the fries from becoming too moist, line the container or bag with a paper towel to absorb excess moisture.

Can You Freeze Butternut Squash Fries?

If freezing, it’s best to freeze the fries uncooked to maintain their texture when cooked later. Spread the uncooked fries in a single layer on a baking sheet and freeze until solid (about 2-3 hours). Then transfer them to a freezer-safe bag or container. Store in the freezer for up to 3 months. Label the bag with the date to keep track of how long they’ve been stored. When ready to use, cook them directly from frozen, adding a few extra minutes to the cooking time.

Recipe Tips

Select a firm butternut squash with smooth, unblemished skin. The neck portion is ideal for making uniform fries because it’s straight and easier to cut.

For even cooking, cut the butternut squash into uniform fries. Aim for a thickness of about ¼ inch. Thicker fries may take longer to cook and could end up less crispy.

Preheating the air fryer for a few minutes ensures that the fries start cooking at the right temperature immediately, which helps them become crispy.

Arrange the fries in a single layer with some space between them. Overcrowding the air fryer basket will cause the fries to steam rather than crisp up. If necessary, cook them in batches.

Thinner fries will cook faster, so keep an eye on them to avoid overcooking. Adjust the cooking time based on the thickness of your fries, adding or subtracting a couple of minutes as needed.

What Dipping Sauces to Serve with Butternut Squash Fries

Here are some low-carb dipping sauces that pair well with butternut squash fries:

• Garlic Aioli: Creamy, rich garlic flavor.
• Chipotle Mayo: Smoky, slightly spicy.
• Avocado Lime Dip: Creamy, zesty with lime.
• Spicy Mustard Dip: Tangy with a spicy edge.
• Herbed Yogurt Dip: Light, tangy with fresh herbs.
• Ranch Dressing: Creamy, herby, and familiar.

More Tasty Low Carb Butternut Squash Recipes

Make the most of butternut squash season with these other recipes:

Hasselback Butternut Squash

Roasted Butternut Squash with Camembert Cheese

Parmesan & Sage Baked Butternut Squash

Stuffed Butternut Squash with Feta & Sun-Dried Tomatoes