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