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Round plate of fries with mayo dipping sauce for the butternut squash sticks
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4.97 from 111 votes

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!
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 204kcal
Author Yumna Jawad


  • 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