If you’re looking for a crispy, low-carb, and nutritious alternative to traditional fries, air fryer butternut squash fries are about to become your new favorite snack. Made with just a handful of ingredients, these golden strips of roasted goodness are easy to prepare, endlessly customizable, and perfect for dipping.
Whether you’re eating clean or just love trying new veggie recipes, these fries are right up there with crowd-pleasers like these air fryer fried pickles for your snack table.
Why Choose Butternut Squash for Fries?
Butternut squash isn’t just a fall favorite, it’s also loaded with health benefits that make it an ideal base for fries. Compared to traditional potatoes, it’s:
- Lower in carbohydrates
- Naturally sweet and earthy in flavor
- High in fiber and Vitamin A
- A great source of antioxidants
And just like this simple air fryer chicken sausage and veggies recipe, these fries are cooked in minutes with little mess.
How to Prepare Butternut Squash for Air Frying
Prepping your squash the right way ensures even cooking and perfect crispiness. Here’s a simple guide from The Kitchn if you need visuals.
Steps to Prep:
- Peel the squash with a vegetable peeler.
- Cut off the top and bottom.
- Slice in half vertically and remove the seeds.
- Slice into long fry-shaped sticks or 1-inch cubes.
Pro Tip: Try using a crinkle cutter to add ridges for more texture and crunch.
Cooking Instructions: Perfect Air Fryer Fries Every Time
To make air fryer butternut squash fries that are crispy on the outside and tender inside, follow these steps:
Ingredients:
- 1 medium butternut squash
- 2 tbsp olive oil (or spray oil)
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt and pepper (to taste)
- ½ tsp cinnamon or nutmeg (optional for sweet versions)
Directions:
- Preheat your air fryer to 400°F (200°C).
- Toss the fries in a bowl with oil and seasonings.
- Lightly grease your air fryer basket.
- Spread the fries in a single layer, avoid overcrowding.
- Cook for 12–15 minutes, shaking the basket halfway.
- Let them cool slightly before serving.
Tip: For extra crispiness, pat the fries dry before seasoning and avoid stacking them.
f you’re new to air frying, the COSORI Air Fryer Pro LE is an excellent option, compact, powerful, and easy to clean. It’s perfect for making batches of veggie fries, snacks, and mains.
Seasoning Variations to Try
Switch up your flavor profile with these easy variations:
Savory Seasonings:
- Smoked paprika + chili powder
- Garlic powder + rosemary
- Parmesan cheese + Italian herbs (add after air frying)
Sweet Seasonings:
- Cinnamon + maple syrup drizzle
- Pumpkin pie spice + coconut sugar
They go great with fresh sides like a creamy potato salad or grilled chicken.
Serving Suggestions
Air fryer butternut squash fries are incredibly versatile.
Serve them with:
- Grilled chicken, turkey burgers, or steak
- Vegan Buddha bowls or wraps
- Dipping sauces like:
- Chipotle mayo
- Garlic aioli
- Homemade Chick-fil-A sauce
They also work well as a party appetizer or post-workout snack.
Storage & Reheating Tips
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze cooked fries on a tray first, then transfer to a bag.
- To Reheat: Use the air fryer at 350°F for 5–7 minutes.
Nutritional Breakdown (Per Serving)
Approximate values based on 1 cup (without breading):
- Calories: 150
- Carbs: 23g
- Fat: 7g
- Fiber: 4g
- Protein: 2g
- Vitamin A: 450% DV
- Vitamin C: 40% DV
It’s a macro-friendly option for those watching calories or carbs.
Beyond Fries: Creative Ways to Use Them
Not just a side dish! You can:
- Make loaded fries with avocado, cheese, and jalapeños
- Add to breakfast hash or scrambles
- Use as a taco filling with black beans and corn
- Toss in a salad for sweet-savory crunch
Common Mistakes to Avoid
Avoid these slip-ups for crispy, golden results:
- Overcrowding the basket – fries will steam, not crisp.
- Skipping preheating – leads to uneven cooking.
- Too much oil – soggy texture.
- Cutting fries too thick – they won’t cook through properly.
FAQs About Air Fryer Butternut Squash Fries
Do you need to peel butternut squash before air frying?
Yes. The skin is too tough and doesn’t crisp up like the flesh. Peel before slicing.
How do you make butternut squash fries crispy?
Pat them dry
Don’t overcrowd the basket
Add a coating like Panko or Parmesan
Cook at a high temp (400°F)
Can you air fry frozen butternut squash fries?
Yes, but add 2–3 minutes to the cooking time and shake more frequently. Pat dry before seasoning.
Is butternut squash a good alternative to potato fries?
Absolutely! It’s lower in carbs, higher in fiber, and has a naturally sweet flavor that pairs well with savory spices.
What dips go best with squash fries?
Chipotle mayo
Ranch dressing
Maple mustard
Garlic aioli
Vegan, Paleo, Keto Friendly?
Yes! These fries work for most dietary needs:
Vegan: Use spray oil or olive oil
Keto: Skip breading or use pork rind crumbs
Paleo: Stick to simple oils and spices
Final Thoughts & Tips
If you’ve never tried making air fryer butternut squash fries, now is the time. They’re:
- Healthy and low-calorie
- Easy to prepare
- Great for any meal or snack
- Kid-approved and meal-prep friendly
Air Fryer Butternut Squash Fries: Crispy, Healthy, and Delicious
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Crispy, golden air fryer butternut squash fries that are healthy, easy to make, and perfect for dipping. A great low-carb, gluten-free alternative to regular fries.
Ingredients
1 medium butternut squash, peeled and cut into fry shapes
2 tablespoons olive oil or avocado oil
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon ground cinnamon or nutmeg (optional for sweet version)
½ teaspoon salt
¼ teaspoon black pepper
¼ cup Panko breadcrumbs or gluten-free breadcrumbs (optional for breaded version)
1 egg or egg alternative (if breading)
Fresh parsley or herbs, chopped (for garnish)
Instructions
Preheat air fryer to 400°F (200°C)
In a large bowl, toss butternut squash fries with olive oil, garlic powder, paprika, salt, pepper, and cinnamon if using
For the crispy version, dip each fry in beaten egg, then coat with breadcrumbs
Place fries in a single layer in the air fryer basket; do not overcrowd
Air fry for 12–15 minutes, shaking the basket halfway through
Remove when fries are golden and crispy on the edges
Sprinkle with fresh herbs and serve with your favorite dipping sauce
Notes
For sweeter fries, omit paprika and use cinnamon or nutmeg with a light drizzle of maple syrup after cooking
Use spray oil to reduce calories further
To make it vegan, use plant-based egg alternative or skip breading altogether
Best served immediately, but leftovers can be stored in the fridge and reheated in the air fryer
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Side Dish
- Method: Air Fryer
- Cuisine: American, Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 160
- Sugar: 3g
- Sodium: 280mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 2g
- Cholesterol: 25mg
Keywords: air fryer butternut squash fries, crispy squash fries, low carb vegetable fries, healthy air fryer sides