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Roasted butternut squash fries

May 22, 2026

Recipe

Roasted butternut squash fries are sweeter and healthier than traditional French fries. This recipe also works well with sweet potatoes or acorn squash.

Serves 6

To ensure even cooking, cut vegetables into uniform sizes. This recipe also works with sweet potatoes or acorn squash.

Heat oven to 425 F. Lightly coat a baking sheet with nonstick cooking spray.

Peel skin from butternut squash and cut into even sticks, about 1/2 inch wide and 3 inches long. In a medium bowl, combine the squash, oil, thyme, rosemary, and salt; mix until the squash is evenly coated.

Spread onto the baking sheet and roast for 10 minutes. Remove the baking sheet from the oven and shake to loosen the squash. Place back in the oven and continue to roast for another 5 to 10 minutes until golden brown. Depending on thickness of fries, roasting may take slightly less or more time.

1 medium butternut squash
1 tablespoon olive oil
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh rosemary
1/2 teaspoon salt

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 62 Calories 11 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 1 g Protein 0 g Saturated fat 1/2 cup Serving size 168 mg Sodium 2 g Total fat