Ever crave a satisfying side dish that feels both comforting and healthy? Roasted butternut squash fries might be your perfect match. They’re easy to prepare, naturally sweet, and align with your DASH Diet goals. Let’s jump right in and see how they come together.
Ingredients
- 1 medium butternut squash, peeled and seeded
- 1 tablespoon olive oil
- 1/2 teaspoon salt (optional if you’re limiting sodium)
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika (for a touch of smokiness)
Feel free to add dried herbs such as rosemary or thyme for even more flavor.
Directions
- Preheat your oven to 400°F (200°C).
- Slice the butternut squash into sticks, about 1/4 inch thick.
- In a large bowl, toss the squash sticks with olive oil, salt, pepper, and paprika if you like a little vibrant color.
- Arrange the squash sticks on a parchment-lined baking sheet, making sure they’re not crowded.
- Roast for 20 minutes, then flip and roast for another 10–15 minutes, until they’re light golden and fork-tender.
- Cool them for a minute or two, then enjoy while warm.
Nutrition facts
Serving size: About half the recipe
- Calories: ~90–100
- Carbohydrates: ~22 g
- Fiber: ~4 g
- Protein: ~2 g
- Fat: ~1 g
These values may vary slightly depending on the size of your squash and any extra seasonings.
Final thoughts
These roasted butternut squash fries are a flavorful, hassle-free way to get more veggies into your day. They pair nicely with lean proteins or can be scooped up by themselves for a quick snack. By swapping regular fries for this lower-sodium, nutrient-rich alternative, you’re one step closer to maintaining a heart-healthy routine.
Frequently asked questions (FAQs)
- Can I make these fries in an air fryer?
Absolutely. Air-frying is a great way to get even crispier butternut squash fries. Just reduce the overall cook time by about five minutes and flip them halfway through. - How should I store leftovers?
Store cooled fries in an airtight container in the refrigerator for up to three days. Reheat them in the oven or air fryer so they reclaim a bit of crunch. - Do I need to use salt?
It’s optional. If you’re following a low-sodium version of the DASH Diet, you can skip the salt altogether and use other herbs or spices to amplify the flavor.
Ingredients
1 medium butternut squash, peeled and seeded
1 tablespoon olive oil
1/2 teaspoon salt (optional if you’re limiting sodium)
1/2 teaspoon black pepper
1/2 teaspoon paprika (for a touch of smokiness)
Directions
- Preheat your oven to 400°F (200°C).
- Slice the butternut squash into sticks, about 1/4 inch thick.
- In a large bowl, toss the squash sticks with olive oil, salt, pepper, and paprika if you like a little vibrant color.
- Arrange the squash sticks on a parchment-lined baking sheet, making sure they’re not crowded.
- Roast for 20 minutes, then flip and roast for another 10–15 minutes, until they’re light golden and fork-tender.
- Cool them for a minute or two, then enjoy while warm.
