Air Fryer Butternut Squash Fries are a fabulous low-carb alternative to potato or sweet potato French fries. They are crispy on the outside, perfectly seasoned and soft and creamy inside. They can be served on their own with my delicious garlic thyme aioli or as a tasty, no-fuss side that takes minutes to cook in the air fryer.
WHY YOU’LL LOVE THIS RECIPE
- Butternut squash fries are lower in calories and carbs compared to both regular white potato AND sweet potato fries.
- It’s a fabulous way to eat vegetables – turn them into healthy fries!
- These fries are perfectly seasoned and crispy on the outside but soft and creamy inside.
- Air frying requires only a small amount of oil and it’s super quick – it only takes 15 minutes to cook the fries.
- Air fried butternut squash fries are perfect as a side with meat or fish, or a fabulous snack served with your favorite dip.
Butternut Squash: lower in carbs than regular or sweet potato, it turns out that it makes tasty low-carb fries!
Olive Oil: to help the fries get crisp in the air fryer. You can use extra virgin or light olive oil. If you don’t want to use olive oil, avocado or vegetable oil will also work.
Corn Starch: starch prevents the fries from getting soggy. For a paleo version use tapioca flour or arrowroot powder.
Paprika, Garlic Powder, Salt & Pepper: for the right amount of seasoning.
HOW TO MAKE BUTTERNUT SQUASH FRIES IN THE AIR FRYER
Step 1: Peel and slice butternut squash. You can use the whole squash but I prefer to only use the long part with no seeds. That way the fries all look like uniform sticks. Peel the squash using a potato peeler and slice into vertical, thin slices, about ¼-1/2 inch thick.
Step 2: Cut into fries. Stack a couple butternut squash slices and cut into ¼-1/2 inch thick fries. I ended up with 1.5 lbs raw fries.
Step 3: Dust the fries with corn starch, tapioca flour or arrowroot powder. I dust them in a bowl, toss a couple times, transfer to a colander and toss a couple more times over a sink. That way the fries will all be covered with a thin layer of starch.
Step 4: Add oil and seasonings. Transfer the fries back to a bowl, pour in the oil and sprinkle with salt, pepper, paprika and garlic powder. Stir to coat.
Step 5: Air fry until crisp. If needed, preheat your air fryer to 400 degrees Fahrenheit for a couple minutes. Then, add half of the fries and air fry for about 15-18 minutes, shaking the basket every 5 minutes. Then do the same with the other half.
Note: You could technically add all the fries at the same time but they won’t turn out as crispy. If you like them to be even crispier, cook them in batches so that the raw fries you add to the basket only for one flat layer. How many batches you will end up with depends on the size of your air fryer. I use a 7-quart air fryer from GoWise and cook my fries in 2 batches.
Step 6: Serve immediately. Serve them on their own or with your favorite dip. I like mine with garlic thyme aioli which is basically mayo, lemon juice, fresh garlic, thyme and spices mixed together (see recipe card below for amounts and instructions).
CAN I MAKE THESE FRIES IN THE OVEN?
Yes you can. Follow all the steps above to prep the raw fries, then place them on a parchment paper lined baking tray making sure they’re not touching each other much (to make them crispy!) and bake in the oven preheated to 425 degrees Fahrenheit for 30-40 minutes until lightly browned on the outside.
My favorite pairing is with garlic thyme aioli (recipe below) but you can serve these air fryer butternut squash fries like you would regular fries, as a side or on their own with some something delicious to dip in. Some ideas include tomato ketchup, ranch, honey mustard, your favorite thick salad dressing or BBQ sauce.
HOW DO THEY COMPARE TO SWEET POTATO FRIES?
Butternut Squash Fries are actually pretty similar to sweet potato fries though their texture is softer and the flavor is more savory. Unlike sweet potato (or white potato), butternut squash is much lower in carbs and starch which means that it won’t crisp up as much as potatoes would and the fries come out a little more “limp”, if you know what I mean. Dusting them with starch definitely helps to crisp them up and they come out delicious! Try giving them to someone who doesn’t normally like butternut squash and I bet they will like it as fries!
OTHER LOW-CARB AIR FRYER IDEAS
This post includes affiliate links.Print
Air Fryer Butternut Squash Fries are a fabulous low-carb alternative to potato or sweet potato French fries. They are crispy on the outside, perfectly seasoned and soft and creamy inside.
1 butternut squash
3 tablespoons corn starch, tapicoca flour or arrowroot powder
2–3 tablespoons olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
½ teaspoon paprika
Garlic Thyme Aioli
½ cup mayonnaise
1 tablespoon lemon juice
1 garlic clove, crushed or minced
¼ teaspoon fresh or dried thyme (leaves only)
¼ teaspoon onion powder
¼ teaspoon smoked paprika
Salt and pepper to taste
- Peel butternut squash and slice it into ¼ inch thick slices. Then cut into thin fries. Try to make them uniform so they cook at the same time. I used only the long part of the squash and ended up with 1.5 lbs of raw fries.
- Dust the fries with cornstarch or tapioca flour until evenly coated. See note below on using a colander.
- Now add olive oil and all the spices and toss to coat.
- Preheat your air fryer to 400 degrees Fahrenheit for a couple minutes, then add the fries and air fry for 15 minutes shaking the basket every 5 minutes. For crispy fries, cook them in two or more batches.
Garlic Thyme Aioli
Mix mayo, lemon juice, thyme and all the spices in a small bowl.
Use only the long part of butternut squash for uniform looking straight fries. When shopping for squash, pick one with a long “neck” part. You can save the rounded part for another dish. My butternut squash was large and yielded 1.5 lbs fries (before cooking).
If you like crispier fries, you can cook them a couple minutes longer.
Air fryer sizes vary so you may want to cook your fries in a couple batches. Mine is a 7-quart basket-style air fryer by GoWise.
Nutritional value below is for butternut squash fries only (no dipping sauce).
For paleo version of the fries use tapioca flour or arrowroot powder for coating the fries.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: side, Holidays, snack
- Cuisine: American
Keywords: air fryer butternut squash fries, butternut squash fries