AIR FRYER BUTTERNUT SQUASH FRIES (CRISPY, LOW-CALORIES, SO GOOD!)
If you're looking for a healthier alternative to traditional fries, these Air Fryer Butternut Squash Fries will become your new obsession. They are crispy on the outside, soft on the inside, naturally sweet, low in calories, and made with almost no oil. Perfect for weight loss, clean eating, or anytime you want something delicious without the guilt.
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Equipment
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
Instructions
- 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
- 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, 1 tablespoon Olive Oil or Avocado Oil, 1 teaspoon Garlic Powder, 1 tablespoon Cajun Seasoning, ¼ teaspoon Black Pepper, 1 teaspoon cornstarch or arrowroot powder
- 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, chili flakes, or fresh herbs
- Serve hot Ketchup or dipping sauce of your choice.
Video
Nutrition Facts
AIR FRYER BUTTERNUT SQUASH FRIES (CRISPY, LOW-CALORIES, SO GOOD!)
Amount per Serving
Calories
92
Calories from Fat 4
% Daily Value*
Fat
0.4
g
1
%
Saturated Fat
0.1
g
1
%
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
0.04
g
Sodium
155
mg
7
%
Potassium
711
mg
20
%
Carbohydrates
23
g
8
%
Fiber
4
g
17
%
Sugar
4
g
4
%
Protein
2
g
4
%
Vitamin A
20794
IU
416
%
Vitamin C
39
mg
47
%
Calcium
95
mg
10
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
TIPS
- 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.
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