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air fryer butternut squash fries in a plate served with ketchup

Butternut Squash Fries Air Fryer

Meghna
Butternut Squash Fries Air Fryer recipe is a delicious healthy alternative to your regular French fries. Made with a simple seasoning & very little oil these air fryer butternut squash fries are sure to become a staple in your menu rotation.
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 3 people
Calories 199 kcal

Equipment

  • Air Fryer

Recipe Video

Ingredients
 

  • 1 Butternut Squash - **Medium. Peeled & diced into roughly equal size fries.
  • 1 teaspoon paprika - **use sweet paprika.
  • 1 teaspoon thyme
  • ½ teaspoon garlic powder - **or use garlic flakes.
  • ½ teaspoon red pepper flakes - **OPTIONAL. Skip if heat intolerant.
  • 1 tablespoon lemon juice
  • 2 tablespoon olive oil - **use extra light or light olive oil.
  • salt to taste - **use according to your own personal taste preference. I used Himalayan Pink salt.
  • cooking oil spray - **I used avocado cooking oil spray.

Instructions
 

Cut butternut squash into fries

  • Rinse the whole butternut squash under running tap water to remove any dirt or debris. Pat it dry with the help of kitchen towels. Than, cut the butternut squash in half. Peel each half, than cut each half into 4 slices lengthwise about ¾ or ½ inch in thickness.
    peeled & sliced butternut squash
  • Cut those slices into long fries about ½-3/4 inch thick. Try to cut the fries in equal sizes so that they cook evenly in the air fryer. Scoop out any seeds before cutting the fries. Set the fries aside in a large bowl.
    freshly cut butternut squash fries

Season butternut squash fries

  • Add all the seasonings, lemon juice, olive oil, salt on the fries and toss them well. Make sure that the fries are well coated with the seasoning.
    butternut squash fries with seasonings in a clear bowl

Air fry

  • Pre-heat the air fryer to 400 degrees Fahrenheit. Spray the air fryer basket with cooking oil spray. Transfer the seasoned butternut squash fries into the air fryer. Spread them out evenly as much as you can with the help of a spatula. It's ok if few fries stack on top of each other. Air fry for 18-20 mins depending on how crisp & brown you want your fries. Shake the air fryer basket every 5 mins to ensure even cooking and browning. NOTE: If you cook a small batch you need to reduce the cook time to about 12-15 mins. Do check them in-between.
    seasoned butternut squash fries in air fryer basket

Serve

  • Once the cooking cycle is over the air fryer will begin to beep. Transfer the air fryer butternut squash fries into a serving plate and serve with your favorite dipping sauce. Enjoy!
    air fryer butternut squash fries served in a white plate with ketchup

Notes

  1. Is this recipe spicy? No, this recipe is not spicy. However, it has a mild kick. If you are making this for kids do skip adding the red pepper flakes.
  2. Cutting the butternut squash: Try to cut uniformly thick butternut squash fries. It'll ensure even cooking.
  3. Shaking the air fryer basket: Do shake the air fryer basket form time to time to ensure even cooking and browning of the fries.
 
Calorific details are provided by a third party application & are to be used as indicative figures only. If you are on a restricted diet please do use your own preferred nutritional calculator.
 
 
Nutrition Facts
Butternut Squash Fries Air Fryer
Amount per Serving
Calories
199
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
7
g
Sodium
 
16
mg
1
%
Potassium
 
900
mg
26
%
Carbohydrates
 
30
g
10
%
Fiber
 
5
g
21
%
Sugar
 
6
g
7
%
Protein
 
3
g
6
%
Vitamin A
 
26757
IU
535
%
Vitamin C
 
56
mg
68
%
Calcium
 
124
mg
12
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
 

Nutrition

Calories: 199kcalCarbohydrates: 30gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 16mgPotassium: 900mgFiber: 5gSugar: 6gVitamin A: 26757IUVitamin C: 56mgCalcium: 124mgIron: 2mg
Keyword air fryer butternut squash fries, Butternut Squash Fries Air Fryer, crispy butternut squash fries, how to cook butternut squash fries in air fryer
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