Baked Butternut Squash Fries

4.98 from 185 votes

Crisp-tender baked butternut squash fries are a wonderful low-carb side dish alternative to sweet potato fries with the same great taste!

This post may contain affiliate links. Please read our disclosure policy.

These vegan, paleo-friendly Baked Butternut Squash Fries are the real deal! It’s an easy recipe you’ll instantly want to make and instantly love. They are perfectly baked and you need just a handful of ingredients to make this yummy vegetable side dish.

Crispy-tender Paleo-Friendly Baked Butternut Squash Fries are a wonderful low-carb alternative to sweet potato fries with the same great taste!

It’s time to upgrade your fries! These make a great healthy side dish for burgers or grilled chicken and they’re super easy to make. You can eat these alone, dip them in ketchup, garlic aioli, or whatever you’d like! I had some rosemary garlic vegan mayo that I paired with it.

Ingredients to make these paleo friendly fries

  • Butternut Squash: Packed with fiber, this low calorie vegetables is a great source of vitamins A an C as well as magnesium. They taste like cross between zucchini and sweet potatoes.
  • Corn Starch: A little cornstarch helps to get the fries nice and crispy.
  • Oil: I like to use olive oil, but canola or vegetable will work well too. You just need a little to help them crisp.
  • Seasonings: Garlic powder, paprika, thyme, salt and pepper.

How to make baked butternut squash fries

First, cut the butternut squash into sticks. This thinner you make them, the more crisp they’ll be.

Three photo collage showing how to cut the butternut squash into sticks

Place the butternut squash sticks into a large bowl, add the corn starch and coat well. Then dust off the corn starch – it helps to do it with a colander so you don’t have excess amounts.

Evenly coat the butternut squash with the olive oil and seasoning after coating with the corn starch. It’s easiest to use your hands to well coat them.

4 image collage to show the fries in a bowl, then getting tossed with corn starch, then seasoned

Place the fries evenly in a single layer on two baking sheets lined with parchment paper.

Fries on a baking sheet before baking

Tips to make baked butternut squash fries

  1. Remove any excess moisture from the butternut squash fries before coating them with cornstarch. This will help them to get more crisp in the oven.
  2. Don’t over-crowd your pan with the cut fries. That’s the biggest reason fries come out soggy when you bake them, as they steam rather than roast. So, spread out the fries and allow them to get nice and crispy.
  3. Give the fries several good tosses in the oil and seasonings so that they are evenly coated. This will help them to get crisp all over. I find it easiest to use my hands to make sure they’re well coated.
  4. Cut the fries as evenly and thinly as you can. This will help them get more crisp in the oven and ensure that they cook through evenly.
  5. Mix up your seasonings. The herbs and spices I used work together so well, but feel free to add your favorite combination. Red chili flakes are a great option to give your fries a kick of spice.

Frequently asked questions

Can you make them ahead of time?

These fries are best served straight out of the oven so that they don’t lose their crispiness. You can prep the butternut squash a few hours before you need to bake them though, just keep them covered in the fridge.

Are butternut squash fries healthier than sweet potato?

Butternut contains less calories, carbs and sugar compared to sweet potatoes and it is also rich in calcium, magnesium and vitamins E and B6. Swapping sweet potato for butternut squash is a great move!

What does roasted butternut squash taste like?

Butternut squash tastes a little like it’s fall cousin the pumpkin, but a little sweeter. It has a slight nutty flavor and is comparable to sweet potatoes.

What do you serve them with?

I like to serve these with some mayo, with some fresh herbs mixed into it, thyme works really well with these fries. You can use ketchup, ranch or any other dip you fancy. These are great to serve as an appetizer, but you can also serve them as a side with fish, chicken or meats.

Butternut squash fries with mayo thyme dipping sauce

More low-carb fries recipes

If you’ve tried this healthy-ish feelgood Butternut Squash Fries recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Baked Butternut Squash Fries

Crisp-tender baked butternut squash fries are a wonderful low-carb side dish alternative to sweet potato fries with the same great taste!
5 from 185 votes
Servings 4 servings
Course Side Dish
Calories 204
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins


  • 1 medium butternut squash peeled and cut into sticks (use only long neck part)
  • 3 tablespoons corn starch
  • 3 tablespoons olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon dried thyme
  • Sea salt and fresh cracked black pepper to taste
  • Mayo & herbs for dipping


  • Preheat oven to 425°F degrees and line two large baking sheets with parchment paper
  • Place the butternut squash sticks into a large bowl and pat them dry with a paper towel. Add the corn starch on top and use your hands to coat the butternut squash completely. Transfer the butternut squash to a colander and shake to remove excess cornstarch.
  • Return the butternut squash fries to the bowl, add olive oil, garlic powder, paprika and thyme. Toss to combine evenly.
  • Transfer the fries in a single layer to the prepared baking sheets, making sure not to overcrowd the pan.
  • Bake for 30-35 minutes, flipping halfway through, until tender and crisp. Allow 5-10 minutes to cool. Then serve warm with your favorite dipping sauce.



Storage: Store any leftovers in an airtight container in the fridge. It’s best to reheat in the oven at 350°F for 5 minutes or in a toaster to crisp them up again.
Substitutes: For best results, follow the recipe as is. However you can switch the corn starch to flour and feel free to switch around the herbs.


Serving: 1g, Calories: 204kcal, Carbohydrates: 28g, Protein: 2g, Fat: 11g, Saturated Fat: 1g, Sodium: 9mg, Potassium: 669mg, Fiber: 4g, Sugar: 4g, Vitamin A: 20054IU, Vitamin C: 39mg, Calcium: 90mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Share this recipe

Share it with the world! Mention @feelgoodfoodie or tag #feelgoodfoodie!

Round plate of fries with mayo dipping sauce for the butternut squash sticks

Rate and comment

Recipe Rating


    1. I tried to fry mine but that didn’t turn out, I put them in the oven and they turned out ok, not much crunch. Next time I think I will follow the recipe to a t.. thanks.. still tasted very delicious!!!

  1. I’ve tried this recipe 4 times now, and it’s GREAT. The corn starch helps a lot, and I’m so glad that the importance of spacing out the fries was so emphasized. It made a HUGE difference.

    Very tasty, and surprisingly easy!! And pretty healthy too??? Win all around.

    Good thing to note: I tend to err too much on the thin side. Yes, it’s important for the fries to be thin, but I always felt like I could have gone thicker, and then the thinnest ones wouldn’t burn.

  2. I did these in my air oven and didn’t put anything on them but salt when I took them out. We liked them. Also,
    Did some on top of the stove in Pam and added one packet of Splenda and cinnamon. They were really going too.

  3. I followed the recipe EXACTLY. After 15 minutes they were so mushy I couldn’t turn them. No crisp. Just mush. So I mashed them. The squash was a good firm one too. I didn’t deviate at all. I was confused wondering how this happened.

    1. I’m so sorry Alexis. I’m not sure why that happened either. They are definitely not super crunchy fries but they do get a crisp to them using the technique I shared. I wonder why that happened. I will make it again soon and try to troubleshoot to see if there’s something missing. Thanks for your feedback.

  4. I made these this week and it was so delicious! Very simple recipe. The trickiest part for me was just cutting the squash because it was slippery after peeling it. My husband really enjoyed them too. Thank you!

  5. Hi!
    These look great and I love butternut squash! Do you have any tips for cutting – I’ve found B. squash hard to work with in the past.


    1. I recommend using a large knife and making a cut where the squash changes from a long neck to the wide part. Then it’s easier to handle. Then stand up the long neck part and a remove the skin from the top to the bottom and work around. Then it’s easiest I feel to cut from the top to the bottom and then slice them. I hope that helps. I’m also working on a cutting tutorial to help out with this!