Butternut Squash Fries

These crispy baked butternut squash fries are a delicious way to enjoy butternut squash this Fall.
Butternut Squash Fries on parchment paper

Last year around this time, I was all about spaghetti squash. This year, I am completely in love with butternut squash.
photo of a Butternut Squash Fry being dipped in sauce
These baked fries are easy to cook. The hardest part is just breaking down the squash if you don’t have a special cutter. Or you can also buy pre-cut spears as well.
step by step photo showing how to cut the fries
fries tossed lightly in cornstarch

To make them develop a crisper skin, I coated them very lightly in cornstarch. Then I flavored them with some dried thyme, rosemary and parsley.
close-up of Butternut Squash Fries

These were so fun to snack on! I plan on making them a lot more this season. Now I just need to get Mr. K to help me break down the squash.
close-up photo of a Baked Butternut Squash Fry being dipped in sauce

Butternut Squash Fries

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Course: Appetizer, Side Dish
Cuisine: American
Servings: 4
Crispy butternut squash fries are baked in the oven for a healthier take on fries.


  • 1 medium butternut squash skin and seeds removed and cut into 1/2 inch x 1/2 inch sticks
  • 2-3 tbsp cornstarch
  • 2-3 tbsp olive oil
  • 2 tsp dried herbs of your choice I used thyme and rosemary
  • finely chopped parsley thyme, rosemary for garnish
  • salt to taste


  1. Preheat oven to 425°F. Line two large baking sheets with parchment paper.
  2. Pat dry your squash sticks with a paper towel. Add 1 lb of sticks to a large plastic or ziploc bag. Add 1 tbsp of cornstarch. Seal bag and shake several times until squash sticks are evenly coated in cornstarch.
  3. Remove squash from bag and place into a large strainer or colander. Shake squash several times to remove any excess cornstarch so that the squash sticks are left with only a very thin coating of cornstarch.
  4. Repeat with remaining squash, adding 1 tbsp of cornstarch for each 1 lb of squash sticks.
  5. Place squash sticks into a large bowl. Drizzle with olive oil. Add 1 tbsp of olive oil for every 1 lb of squash. Sprinkle 2 tsp of dried herbs. Toss until squash is evenly coated with herbs and oil.
  6. Place squash sticks in a single layer onto baking sheets, making sure not to overlap any.
  7. Bake for about 20 minutes. Flip fries and bake for an additional 10-15 minutes or until edges darken and the surface of the squash fries crisp up.
  8. Remove from oven and allow fries to cool until they are cool enough to touch (about 15-20 minutes), which will further crisp them. Season with salt and garnish with fresh herbs. Serve with dipping sauce of your choice.


  • For best results, keep the size of sticks uniform so that they cook evenly. Also, watch them carefully when baking so that they don't burn. You may need to reduce or increase cooking time depending on the size of your fries.
Nutrition Facts
Butternut Squash Fries
Amount Per Serving (0.25 of recipe)
Calories 166 Calories from Fat 96
% Daily Value*
Fat 10.7g16%
Saturated Fat 1.5g9%
Polyunsaturated Fat 1.2g
Monounsaturated Fat 7.5g
Sodium 5.3mg0%
Carbohydrates 19.4g6%
Fiber 2.7g11%
Sugar 2.5g3%
Protein 1.2g2%
Vitamin A 2000IU40%
Vitamin C 33mg40%
Calcium 70mg7%
Iron 1.1mg6%
Net Carbs 17g34%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.
Baked Butternut Squash Fries

8 comments on “Butternut Squash Fries”

  1. These look/sound delicious. I’ve tried making these in the past and mine tend to get burnt. The uniform size/shape of your fries is probably the key… yum!

  2. Wow, what a great idea! I’ve never even thought to try butternut squash fries, but these look incredible. Saving this recipe now!

  3. 5 stars
    I bought the crinkle cut squash fries and used your recipe except cooked i oven at 400 degrees and they were perfect. Absolutely delicious and so very close to potatoes oven fried. My fussy husband and elderly mother both loved them too! Your idea with the cornstarch is awesome, the fries cooked up crisp and yummy. I will make these often and being summer I want to try them grilled on a tin pan.

  4. 5 stars
    What did you do to coat them in cornstarch? When I tried, it just clumped instead of coating evenly.

    • Sorry to hear that. I did exactly what is stated in step 2 of the directions. The squash needs to be patted dry first. Then you put the cornstarch and fries in ziploc bag and shake until they are evenly coated. If the cornstarch got clumpy, it sounds like your fries were not patted dry first. The moisture from the fries would cause the cornstarch to clump and then it won’t spread out.

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