Crispy Parmesan Butternut Squash Fries
These crispy Parmesan butternut squash fries are a healthy, delicious alternative to traditional fries. With a perfect crispy exterior and tender, sweet interior, they’re a crowd-pleaser that comes together in just 35 minutes.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Cuisine: American
Ingredients
Scale
- 1 medium butternut squash (about 2–2.5 pounds), peeled, seeded, and cut into ½-inch thick fry-shaped sticks
- ½ cup finely grated Parmesan cheese (preferably Parmigiano-Reggiano)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon garlic powder
- ½ teaspoon kosher salt (or ¼ teaspoon table salt)
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon smoked paprika (optional)
- 2 tablespoons chopped fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 425°F (220°C).
- Prepare the butternut squash: Cut off both ends, stand upright, slice in half lengthwise, scoop out seeds and pulp, peel the skin, and cut into ½-inch thick fry-shaped sticks.
- Soak the squash sticks in cold water for 15 minutes (optional but recommended for crispiness). Drain and pat completely dry with a clean towel.
- In a large mixing bowl, combine the dried squash sticks with olive oil, garlic powder, smoked paprika (if using), salt, and black pepper. Toss gently until evenly coated.
- Sprinkle the grated Parmesan over the seasoned squash and toss again until the cheese sticks to the fries.
- Line a large rimmed baking sheet with parchment paper. Spread the squash fries in a single layer, ensuring they are not crowded. For extra crispiness, place a wire cooling rack on the baking sheet and arrange fries on the rack.
- Bake for 25-30 minutes, flipping the fries carefully after 15 minutes, until golden brown and crispy.
- Remove from the oven and let rest for 2-3 minutes. Sprinkle with fresh parsley if desired and serve immediately.
Notes
For extra crispy fries, toss the dried squash sticks with 1 tablespoon cornstarch before adding oil and seasonings. Soaking the squash in cold water for 15 minutes helps remove excess starch for better crispiness. These fries are best served immediately; reheat in an air fryer or oven to restore crispiness.
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 185
- Sugar: 4
- Sodium: 420
- Fat: 10
- Saturated Fat: 3
- Carbohydrates: 20
- Fiber: 5
- Protein: 7
Keywords: butternut squash fries, crispy fries, Parmesan fries, healthy fries, oven-baked fries, vegetable side dish