Butternut Squash Fries - Hungry Girl recipe

5 of 5 (2)
member ratings
Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 113.2
  • Total Fat: 0.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 12.4 mg
  • Total Carbs: 29.7 g
  • Dietary Fiber: 8.3 g
  • Protein: 2.5 g

View full nutritional breakdown of Butternut Squash Fries - Hungry Girl recipe calories by ingredient


Wanted fries to go with my onion rings, what better to accompany my onion rings but some healthy fries! Wanted fries to go with my onion rings, what better to accompany my onion rings but some healthy fries!
Number of Servings: 2


    1 butternut squash (about 2 pounds -- large enough to yield 20 oz. once peeled & sliced)
    1/8 tsp. coarse salt
    Optional: additional coarse salt


Preheat oven to 425 degrees.

Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds.

Using a crinkle cutter or a knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt.

Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt.

Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. (Use two pieces of bakeware, if needed.)

Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside. Enjoy!


Number of Servings: 2

Recipe submitted by SparkPeople user SHELBSYD.

Member Ratings For This Recipe

  • no profile photo

    These are sooo good. I made for the first time when my daughter had a friend over. Her friend loved them, my daughter refused to try them but she is 12 and thinks she controls the world. They are a perfect replacement for french fries. - 5/8/11

  • no profile photo

    what a wonder dish to make and I so do not miss the normal french fries and I also know that this is eating healty --- 113 calories of Butternut Squash, (283 grams)

    - 2/20/11

    Reply from SHELBSYD (3/18/11)
    I know, I don't miss regular french fries either. I love when we can find healthy alternative to not so healthy dishes! :)