Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (2024)

by Ciara Attwell, Updated

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A low calorie and low carb alternative to french fries. These Butternut Squash Fries are a perfect way to get your fussy eaters eating more veg!

Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (2)

You know Autumn is here when the squash and pumpkin recipes start appearing all over the place.

As much as I love Butternut Squash I really can’t disassociate it with the winter months so I tend not to eat it during Spring and Summer.

But after months of cold salads I am ready to start tucking into my favourite squash again.

Why is Butternut Squash So Good For You?

Rich in vitaminsand fibre, Butternut Squash is an excellent choice of vegetable providing slow release energy for managed blood sugar regulation.

It is also high in antioxidants and has some incredible anti-inflammatory properties.

So It really does make a great alternative to regular chips or fries.

What Recipes Can I Make With Butternut Squash?

Soups, curries and casseroles are all great vehicles for Butternut Squash.

You can even use it as a base for this healthier !

And did you know that you can cook a whole squash in the slow cooker? Saves so much faffing about with the vegetable peeler and then trying to cut it into chunks!

But anyway, I am hoping to get my fussy eater into the habit of eating and used to the taste of this vegetable on its own. And what better way to do that than in the form of fries!

She loves regular french fries, so I’m hoping by making these fries resemble something she is already familiar with and likes, that it won’t be too much of a leap for her.

Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (3)

What You Will Need

This recipe is super easy and you only need a handful of ingredients.

  • 1 large squash
  • olive oil
  • sea salt

See the recipe card below for full instructions!

I’ve cut my squash into a normal french fry shape just for ease, but I think they would look great if you used a crinkle cutter if you have one!

How To Serve These Homemade Fries

These fries make a great healthy side dish for the whole family that you could serve alongside these Airfryer Chicken Nuggets or even these Baked Salmon Nuggets for a healthy take on fish and chip night!

Or you could even serve them up simply sprinkled with a bit of coarse salt alongside your favorite dipping sauce as a snack!

Next time I’m just serving for adults, I’d try really like to try it cooked with some fresh rosemary and then garnished with some of that fancy garlic sea salt!

Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (4)

I have to be honest and let you know that if you are expecting a crispy french fry then you are going to be a little disappointed.

These Butternut Squash Fries won’t crisp up like a normal potato fry but they are still a fantastic way of introducing new vegetables to fussy eaters in a recognisable form.

I need to come up with an airfryer butternut squash fries recipe I think!

That might just fix the crispiness issue! If you have tried making these in your airfryer, then do let me know how they turned out!

If you do try this recipe please do let me know what you think.

Or tag me in a picture onFacebook,TwitterorInstagram. I’d love to see yourpictures!

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Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (5)

Butternut Squash Fries

★★★★★ 4.6 from 9 reviews

  • Author: Ciara @ My Fussy Eater
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (6)Prep Time: 10 mins
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (7)Cook Time: 20 mins
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (8)Total Time: 30 minutes
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (9)Yield: 2 1x
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (10)Category: Side Dish
  • Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (11)Cuisine: European

Print Recipe

Description

A low calorie and low carb alternative to french fries. These Butternut Squash Fries are a perfect way to get your fussy eaters eating more veg!

Ingredients

  • 1 butternut squash
  • 1 tbsp olive oil
  • sea salt to garnish

Instructions

  1. Preheat the oven to 200c. Peel and cut the squash in half lengthways. Scoop out the seeds and then cut each half into fries or wedges.
  2. Toss the fries in oil and then place in a single layer onto a baking tray. Bake for 20-35 minutes (depending on the size of your fries) turning once.
  3. Remove from the oven and sprinkle with sea salt.

If you liked this recipe you might also like:

BUTTERNUT SQUASH FRITTERS

These butternut squash fritters are a new favorite in our house! They make a delicious and comforting lunch or dinner the whole family will love.

Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (13)

You might also like Butternut Squash Mac and Cheese

This butternut squash mac and cheese is a delicious way to sneak some veggies into your kids meal! Great for toddlers and baby weaning too!

Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (14)

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  • How To Cook A Whole Butternut Squash In The Slow Cooker

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Butternut Squash Fries - My Fussy Eater | Easy Family Recipes (2024)

FAQs

Does butternut squash have less carbs than potatoes? ›

Butternut squash is often thought to be a starchy vegetable but you can see that it's not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.

How does Gordon Ramsay cook butternut squash? ›

In a large bowl mix the cubed squash, garlic cloves and ginger with 2 tablespoons of olive oil and 1 tablespoon of the spice mix. Season with salt and pepper and scatter in a single layer in a roasting tray. Place in the preheated oven and cook for 30 minutes until tender all the way through.

Is Sweet Potato or butternut squash healthier? ›

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Is butternut squash high in sugar? ›

As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.

Is butternut squash OK for weight loss? ›

One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.

Is it OK to eat butternut squash on a low carb diet? ›

Yes, Butternut Squash can be keto-friendly when consumed mindfully, keeping portion sizes in check to avoid excessive carb intake. This vibrant vegetable is rich in beneficial nutrients like vitamins A and C, antioxidants, and dietary fiber, making it a healthful addition to a well-rounded keto diet.

How to cook butternut squash Martha Stewart? ›

Halve butternut squash lengthwise; scoop out seeds. Place cut sides up in a roasting pan (to help it sit level, slice a thin strip from skin sides). Fill each cavity with butter and pure maple syrup; season with coarse salt and ground pepper. Roast until fork-tender, 45 minutes to 1 hour.

How to cook butternut squash Paula Deen? ›

directions
  1. In a medium saucepan combine squash, onions, carrots,broth, and salt. Simmer, uncovered, until squash is very tender, about 40 minutes.
  2. Puree soup in a blender or food processor with the butter. Whisk cream into soup. Serve in wide, shallow bowls with a dollop of sour cream if desired.

What are 3 ways you can eat butternut squash? ›

7 ways to cook with butternut squash
  • Butternut squash soup. ...
  • Spicy squash and spinach soup. ...
  • Roasted butternut squash. ...
  • Butternut squash laksa. ...
  • Moroccan-spiced tomato sauce with roast vegetables and chickpeas. ...
  • Beef and butternut squash moussaka. ...
  • Chilled toffee apple creams.

Is butternut squash a veggie or carb? ›

Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams.

Can dogs eat butternut squash? ›

Generally, butternut squash is safe to feed to most pooches, unless your vet has advised otherwise. As a guide, we would recommend feeding small dogs no more than 1 or 2 teaspoons of butternut squash, whilst bigger dogs can eat up to 3 or 4 tablespoons of butternut squash.

Which is healthier spaghetti or butternut squash? ›

A cup of cooked spaghetti squash has 10 grams of carbohydrates with just over 2 grams of fiber. In comparison, a cup of butternut squash has 21.5 grams of carbs and 6.6 grams of fiber;2 a cup of cooked spaghetti noodles has 43 grams of carbs and 2.5 grams of fiber.

Should diabetics avoid butternut squash? ›

Butternut squash contains a type of fiber that's not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.

Can you eat too much butternut squash? ›

When taken by mouth: Butternut is POSSIBLY SAFE for most people, but it can cause diarrhea and irritation of the stomach and intestines. Pregnancy and breast-feeding: It's LIKELY UNSAFE to use butternut in large amounts if you are pregnant or breast-feeding. It might stimulate the bowels too much.

Why is butternut squash so expensive? ›

It's supply and demand!" Hard squash used to be a seasonal commodity until imports from Central America commenced and allowed for year-round supply. Currently, Acorn, Spaghetti and Butternut squash are being packed in a broad area stretching from the southeast to the Midwest United States.

Is butternut squash better than potatoes for diabetics? ›

Squash has often been labeled, along with potatoes and sweet potatoes, as a “starchy" vegetable. However, by comparison butternut squash has nearly 40 percent less carbohydrates than potatoes and sweet potatoes. This makes squash a great alternative for those following a lower carb diet.

Is butternut squash a good substitute for potatoes? ›

Butternut Squash

While butternut squash is slightly higher in carbs than some of the other options on this list, it's still a great low-carb alternative to potatoes. It can be roasted, mashed, or used in soups and stews.

What is lower in carbs than potatoes? ›

Cauliflower (2 g carbs/23 calories per 100 g)

It's dead easy to fry and roast cauliflower or throw into soups and stews. And it's the one vegetable that's most likely to pass as potatoes.

What squash has the least net carbs? ›

Here's a handy reference of popular squash varieties if you want to know how many net carbs are in one cup of squash:
  • Acorn squash: 13 g.
  • Spaghetti squash: 5.5 g.
  • Yellow summer squash: 2 g (!)
  • Zucchini squash: 3 g.
  • Hubbard squash: 15 g.
  • Calabaza squash: 1 g (!!)
  • Delicata squash: 1 g (!!!)
  • Kabocha squash: 9 g.

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