If you're looking for a healthier alternative to French fries, these Butternut Squash Fries will become your new obsession. They are crispy on the outside, soft on the inside, low-calorie, naturally sweet, and made with very little oil. Perfect for weight loss, a guilt-free snack, and absolutely delicious.
These fries cook in under 15 minutes and use minimal ingredients—just squash, a little seasoning, and the air fryer. Pair them with an Aloo Tikki Burger. Also, try my other Air Fryer Recipes, including Shishito Peppers, Asparagus, andSmashed Potato Salad, among others. Other fries recipes that are on my blog, like Zucchini Fries and Loaded Sweet Potato Fries, that I have made in an air fryer, too.
Let's make it!
The post contains Helpful Tips and tricks for making crispy Butternut Squash Fries. But if you're in a hurry, you can also click "Jump to Recipe" under the Heading to go directly to the Recipe Card.
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⭐Why You'll Love these Butternut Squash Fries
- Low-Calorie
- No deep frying
- Crispy edges
- Kid friendly
- Perfect for meal prep
- Excellent alternative to French Fries
- Air Fryer Recipe
Ingredient Notes
- Butternut Squash: Use the extended portion of the Butternut Squash to cut into a fry shape. Or you can also get pre-cut ones from Trader Joe's or Costco.
- Cornstarch: Adding 1 tablespoon of cornstarch before air-frying yields a crisper texture. It's an optional step, but it makes a big difference.
- Seasoning: You can add your choice of seasoning, including Parika, Garlic, Cinnamon, or Cajun Seasoning.
*See the recipe card for quantities!
🍟 How to Make Crispy Air Fryer Butternut Squash Fries
Check the recipe card below for the full recipe, but refer here for step-by-step photo instructions.
How to Cut Butternut Squash for Fries
- Step 1 - Peel Squash: Peel the squash completely. Slice off both ends and remove the seeds.
2. Step 2 - Cut: Cut the long neck part into flat slabs and slice into ½-inch thick fry strips.
Season the fries
3. Step 3 - Add Seasoning: Add squash strips to a large bowl. Add olive oil, garlic powder, black pepper, and Cajun seasoning.
*Add Cornstarch for crispier fries before air frying.
4. Step 4 - Toss: Toss everything until the butternut squash is covered with seasoning.
Air Frying
Preheat air fryer to 400°F (200°C) for 3 minutes. Spread fries in a single layer.
Air-fry for 10–12 minutes at 400°F, flipping halfway through.
👉 Cooking time depends on thickness.
Thin fries = crispier.
Thicker fries = softer center
Serving
Sprinkle a little extra salt, chili flakes, or fresh herbs. Dip with ketchup, yogurt dip, chipotle mayo, tahini lemon dip, etc.
🧂 Seasoning Variations
Savory & Spicy
- Cajun seasoning
- Chili powder + lime
- Peri-peri seasoning
Sweet
- Cinnamon + a touch of maple syrup
- Pumpkin spice
- Cinnamon + brown sugar (kids love this!)
Mediterranean
- Rosemary
- Thyme + olive oil
- Za'atar
💡 Tips For Perfect Fries
- Cut evenly for even crisping.
- Don't overcrowd the air fryer.
- Add cornstarch for crunch.
- Spray lightly with oil midway if needed.
- Serve IMMEDIATELY (they soften over time).
📦 Storage
Store leftovers in the fridge for 2–3 days. Reheat in an air fryer for 3–4 minutes at 380°F. It is not freezer-friendly.
📌 Frequently Asked Questions
Yes! But frozen squash cooks faster and may be softer. Reduce cooking time a bit.
Yes — just skip the oil and spray lightly with water. They won't be super crispy, but they'll still be very good.
Bake at 425°F for 25–28 minutes, flipping halfway.
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AIR FRYER BUTTERNUT SQUASH FRIES (CRISPY, LOW-CALORIES, SO GOOD!)
Ingredients
- 1 medium Butternut Squash or 12 oz Trader Joe’s butternut squash fries (pre-cut)
- 1 tablespoon Olive Oil or Avocado Oil
- 1 teaspoon Garlic Powder
- 1 tablespoon Cajun Seasoning or Paprika
- ¼ teaspoon Black Pepper
- ¼ teaspoon salt add after air frying for extra crisp
- 1 teaspoon cornstarch or arrowroot powder for extra crunch, optional
- chili flakes, or fresh herbs to garnish
Equipment
Method
- Peel and cut squash into evenly sized fries.Spread them on a paper towel and pat dry for 1–2 mins before seasoning.1 medium Butternut Squash or 12 oz Trader Joe’s butternut squash fries (pre-cut)
- Toss with oil & seasonings: In a bowl, combine olive oil, garlic powder, black pepper, cornstarch, and Cajun seasoning. Toss until every fry looks lightly coated. (Tip: For crispy fries, do not add salt in this step.)1 medium Butternut Squash or 12 oz Trader Joe’s butternut squash fries (pre-cut), 1 tablespoon Olive Oil or Avocado Oil, 1 teaspoon Garlic Powder, 1 tablespoon Cajun Seasoning or Paprika, ¼ teaspoon Black Pepper, 1 teaspoon cornstarch or arrowroot powder for extra crunch, optional
- Preheat air fryer to 400°F (200°C) for 3 minutes. Spread fries evenly (don’t overcrowd — cook in 2 batches if needed). Air fry 12–15 minutes total, shaking halfway (at the 7-minute mark).
- Finish & season: When crisp and slightly browned, transfer to a bowl. Sprinkle salt, parsley, and chili flakes (optional).¼ teaspoon salt add after air frying for extra crisp, chili flakes, or fresh herbs to garnish
- Serve hot Ketchup or dipping sauce of your choice.
Nutrition
Video
Notes
- Cut evenly: Make sure the fries are similar in size so they cook evenly and get crispy.
- Cornstarch is optional: It adds extra crunch but can be skipped for a cleaner, lower-calorie version.
- Don't overcrowd: Air fry in a single layer. If needed, cook in batches for the best texture.
- Oil options: Use spray oil for a lighter version or 1 tablespoon olive oil for more browning.
- Make it spicy: Add chili powder, paprika, or cayenne for extra heat.
- Serving ideas: Great with ketchup, chipotle mayo, honey mustard, or yogurt dip.
Sheetal says
Just what I was craving for😍 thanks for the recipe!
Parth says
Thanks for the recipe! Looks delicious 😍