Baked Butternut Squash Fries

After work on Friday, I was on a mission to use the butternut squash from my CSA box for dinner.

It worked. Kind of.

What I initially had in mind was a complex dish that beautifully showcased the squash, or at the very least, our favorite dish from this winter, Mac and Cheese with Squash and Peas. But, as often happens at Duke’s House, I found myself standing in my kitchen, still in sweaty gym clothes, starving, and thinking “It is 7:30 now, by the time I actually shower, cook dinner, and eat it, I won’t have much of a Friday night left.”

Ultimately, I decided on a french fry dinner because I could slice them, then get them started baking while I showered.

There was once a time when I had fries for dinner quite regularly. I remember leaving Professor Modest’s Thermodynamics class at 4:30 on Fridays and heading straight for The Saloon with all of my friends for free dinner. The Saloon offered free french fries on Friday afternoons and more flavors of Monkey Boys than you can imagine.

What is a Monkey Boy you ask? It is a drink that only college kids could love and truly a Penn State Tradition.

Anyway, I had a throwback to my Penn State days and had fries for dinner on Friday. No Monkey Boy required. I thought Chris would want to enjoy the squash fries with me also, but he gave me a look that may have meant “You’re seriously going to stuff your face with a giant plate full of fries and call it dinner?”

Absolutely. They were awesome! I can’t wait for more squash from my CSA!

Note: This plate of fries is nowhere near the size of my squash fry dinner!


  • 1 butternut squash
  • olive oil spray
  • salt


  • Pre-heat oven to 425 degrees. Use the convection setting if you have one for quicker cooking.
  • Peel squash, then cut into several large chunks which will be easier to work with.
  • Remove the seeds from the squash and discard them.
  • Slice squash into “fries” about 1/2″ x 1/4″ x variable length.
  • Place squash “fries” on a baking sheet, spray with olive oil, then sprinkle with salt.
  • Mix them around with your hands until they are all coated and seasoned.
  • Spread the squash “fries” out so that there is only a single layer.
  • Bake for 20 minutes or until they start to brown.
  • Flip the fries, then cook until desired texture is reached, about 20 more minutes.
  • Serve with your favorite dipping sauce, we used ketchup!

Servings ~ Variable. Nutrition information assumes a serving size of 8 ounces of raw squash and 1 tsp olive oil.
Calories ~ 131, Fat ~ 5 g, Carbohydrates ~ 24 g, Protein ~ 2 g

  1. Stephanie said:

    Yum!! I love butternut squash. I am definitely going to make “fries” the next time I have one in the house!

    • Brit said:

      You should! These were so good and really easy too!

  2. brannyboilsover said:

    Looks great! I bet they are similar to sweet potato fries but much lower in calories. Those darned butternut squash are so hard to cut into!

    • Brit said:

      They sure are! I have had a few accidents cutting both those and spaghetti squash. I usually try to talk Chris into doing the initial few chops because he seems to cut with enough finesse to avoid his fingers!

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