Crispy Butternut Squash Fries with Magic Dipping Sauce

These butternut squash “fries” are infused with rosemary and garlic, roasted until crisp, and make a creamier, healthier alternative to traditional french fries. At just 66 calories per serving, they’re a flavorful way to enjoy more vegetables.

Why Make This Recipe?

• These fries are a delicious, lower-calorie alternative to traditional potato fries while delivering a naturally creamy texture and rich flavor.
• They’re an easy way to increase vegetable servings—kid-approved and ideal for sneaking extra nutrients into picky eaters’ plates.
• Compared with sweet potato fries, butternut fries are often lower in calories, carbs, and sugar while still offering satisfying flavor.
• Simple seasoning—fresh rosemary, garlic, and black pepper—makes the squash taste savory and aromatic without overpowering it.

Ingredient Notes

FOR THE FRIES:

• 1 medium butternut squash, sliced into uniform fry shapes. Choose a squash with a long, narrow neck to maximize fryable pieces and make slicing easier.
• 3 tablespoons fresh rosemary, minced (about 5 sprigs). Fresh rosemary provides the best aroma and flavor; you can reduce the amount if you prefer a subtler herb note.
• 1 tablespoon garlic powder and fresh black pepper to taste for a savory base layer of flavor.
• 1 tablespoon olive oil to coat the fries and help them roast to a crisp exterior.

FOR THE SAUCE:

• ½ cup thousand island-style dressing (choose your preferred brand). This forms the creamy base of the “magic sauce.”
• 2 garlic cloves, minced. Adjust to taste—more garlic if you want a punchier dip.
• 1½ tablespoons fresh parsley, finely chopped (about 6 stems) for brightness and color.
• 1 tablespoon smoked paprika for a smoky, slightly sweet depth that complements the squash.

Step by Step Photos

If you’re new to cutting butternut squash, work carefully and use a stable cutting board. Cut the neck into long, fry-shaped sticks and cube the bulbous bottom if it’s easier; both roast beautifully. Aim for consistent thickness so pieces cook evenly and crisp at the same rate.

1. Cut one butternut squash into thin, french-fry-shaped pieces. They will shrink as they roast, so avoid making them too thin; roughly a bit narrower than a pinky finger works well. Try to keep each piece a similar size for even cooking.
2. Place the cut squash in a large bowl. Drizzle with 1 tablespoon olive oil, add 3 tablespoons minced fresh rosemary, 1 tablespoon garlic powder, and fresh black pepper to taste. Toss until all pieces are evenly coated.
3. Preheat the oven to 400°F (200°C). Line a large baking sheet with foil or parchment and spray lightly with cooking spray. Spread the seasoned fries in a single layer so they roast rather than steam.
4. Roast for 20 minutes, then flip the fries and roast another 20 minutes, or until they are browned on the edges and crispy to your liking.
5. While the fries roast, make the magic sauce: combine ½ cup thousand island-style dressing with 2 minced garlic cloves, 1½ tablespoons minced fresh parsley, and 1 tablespoon smoked paprika. Stir until smooth and chill until serving.

FAQs and Expert Tips

• Do I need to peel the squash? Peeling is optional, but many prefer to remove the skin for a smoother, more fry-like texture. If you leave the skin, be sure to scrub well and trim any tough spots.
• Can I air-fry these? Yes. Air fry at 400°F for about 15 minutes, shaking or turning every 5 minutes. Work in batches so pieces have room to crisp.
• Can I prep in advance? You can cut the squash ahead of time and refrigerate the pieces until you’re ready to season and roast. Roasted fries taste best fresh, but prepped raw pieces save time.
• Storage: Store leftovers in an airtight container in the refrigerator for 3–5 days. Avoid freezing; the texture degrades when frozen and reheated.
• Reheating: To re-crisp, place fries in a single layer on a baking sheet and bake at 425°F for 8–10 minutes, or use an air fryer at 350°F for about 5 minutes. Leave room between fries so hot air can circulate and restore crispness.
• Flavor variations: Swap the rosemary and garlic for other pairings like truffle oil and grated Parmesan, or brown sugar and cinnamon for a sweeter option.

Recipe Card

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What did you think? Did this recipe make the cut or would you tweak it? Share your experience and any variations you tried — we’d love to hear your feedback.