Butternut Squash Fries

Butternut Squash Fries — They’re called fries, but we bake them in the oven for a fabulous crunch without oil. With just two ingredients —butternut squash and sea salt— you’ll love that you’re getting vitamins A, and C, potassium, fiber, and protein.

What’s more, they’re pretty easy to prep and bake. If you like, add your favorite seasonings for an extra boost of flavor – rosemary, red pepper flakes, garlic powder, and on. Get the recipe below.

Also called Calabaza in Spanish-speaking countries, and Calabasa, a name variation used in some regions, this squash variety is packed with nutrients and vitamins!

Nutritional Information

• Calories: One cup of cubed, raw butternut squash has about 63 calories.
• Macronutrients:
  • Protein: 1.4g
  • Fat: 0.1g
  • Carbohydrates: 16.4g
  • Fiber: 2.8g
  • Sugar: 3.1g
• Vitamins:
  • Vitamin A: High in carotenoids, providing over 50% of the daily value.
  • Vitamin C: Excellent source, providing 20-50% of the daily value.
  • Vitamin B6: Good source, providing 10-20% of the daily value.
• Minerals:
  • Potassium: 582mg per cup, more than a banana.
  • Magnesium: 34mg per 100 grams.
  • Calcium: 48mg per 100 grams.
  • Iron: 0.7mg per 100 grams.
• Antioxidants: Rich in antioxidants, which help protect against cellular damage.
• Health Benefits:
  • Supports healthy digestion due to its fiber content.
  • Its high potassium content helps maintain healthy blood pressure.
  • Its high vitamin A content means it’s beneficial for skin and eye health.

Butternut Squash Fries Recipe

• Total time: 40 minutes
• Serves 2

Ingredients

• 2 cups butternut squash, peeled and cut into thick fries
• 1/8 tsp sea salt

Directions

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
2. Place the butternut squash fries on the baking sheet and season with salt. Toss to coat the fries with the salt then arrange them into a single, even layer – do not overcrowd the pan.
3. Bake for 35 to 40 minutes, flipping halfway through, or until the fries have been cooked through and are browned on both sides. Season with additional salt, if needed.
4. Enjoy your butternut squash fries!