Words can do no justice. Do not be fooled. Your life changes now.
Don’t let the unassuming nature of this recipe deceive you. These golden sticks of glory will come into your life (your mouth, to be more specific) and change everything everywhere for the better forever and ever. Amen. I do not exaggerate. Not ever.
Okay, I may have been exaggerating about the exaggerating. But not about the fries. When I say Amen in casual speech you know I mean business.
It’s about this time of year that you remember what you used to scarf down in copious amounts as a child. Now, I just ate dinner, so to avoid making myself hungry right away, I don’t really want to reminisce about all the sugary/fatty/carby goodness in which I used indulge regularly because talking about fudge and cookies and brownies, and onion rings and sweet potato fries… aah forget it. Feed me. I’m hungry.
You poor people. I’m subjecting you to my unabashed run-on sentences simply because this is the only place they are remotely acceptable. Unless I want a furrowed brow, a glare, and a F. And fragments are a no-no too. Plus prepositions are not proper words to end sentences with. Oooh. I’m bad.
And while I’m living on the wild side, I may as well take sweet potatoes, chuck them out the window (but then run outside to retrieve them because I don’t like to waste, while apologizing profusely to the innocent pedestrian I accidentally whacked in the head with a sweet potato), and replace them with… butternut squash. I know. Insanity.
I haven’t even got to the crazy part yet! These fries actually taste, wait for it, better. I couldn’t believe it either! These low carb, baked fries taste BETTER than their carby fried counterparts. Insanity squared. (I make up for my English infractions with math.)
- 1 medium butternut squash
- salt and pepper, to taste
- olive/canola/coconut oil cooking spray (just use whatever you have on hand)
- Preheat oven to 450F.
- Peel the butternut squash and cut into french fry shapes. Be careful! Hacking up a b-nut squash can be precarious, so just make sure to take your time if you would like to keep all your fingers intact. Try to make the french fry shapes as uniform as possible to ensure even cooking. Spread the butternut squash fries onto a foil lined baking sheet, spray with an even coating of cooking spray, sprinkle with salt, pepper, and any other spices you so desire, and toss to coat. Make sure the fries are in an even layer on the baking sheet before sticking them in the oven, using multiple baking sheets if need be. Bake in the oven at 450F for 35 to 45 minutes, or until browned and slightly crispy.
Nutritional Comparison
Serving size: 1 serving (4.5 ounces)
Calories: 470
Fat: 31 grams
Net Carbs: 40 grams
vs.
Butternut “Sweet Potato” Fries (Low Carb/Fat Free/Paleo/Vegan)
(calculated with this source assuming your squash would yield four cups of flesh if it were chopped)
Serving size: 1/4 recipe (about 4.5 ounces)
Calories: 63
Fat: 0 grams
Net Carbs: ~13.5
Go ahead… eat the whole batch. I won’t even say I told you so.
P.S. Okay. I did tell you so.
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{ 15 comments… read them below or add one }
I make these all the time! Aren’t they awesome? Such a great snack or side dish.
Okay so this looks fabulous and i can’t wait to make it! I’d love to see more of your dinner or lunch ideas! Just have 2 questions, what’s the sauce in the picture? and how is there no fat in them when you put them on an oiled sheet ?:O can parchment paper be used? thanks for the recipe!!!
Hi Veganista, and thank you so much for the questions! 1
1. The sauce is simply tomato paste. I love the stuff, and it’s certainly photogenic!
2. The nonstick spray adds only a trivial amount of fat (unless you drown the squash in it, of course). Even the nonstick spray companies are allowed to say there is no fat, as long as you limit the amount of spray you use.
Thanks again, and I hope this helps!
mmmmm delish. I do something similar with sweet potatoes and it’s phenomenal!
butternut squash fries are my favorite! I actually don’t even peel the squash and roast the fries with the skin on! Saves time and adds in some fiber
^ I did that too! Just left the peel on and it tasted fine
Really? You left the peel on? Brilliant! I’ll have to try that next time. It might help me save a few fingers down the road.
I love squash!! I even eat fries for breakfast when I’m at home. I can’t wait until I’m home in a week and I can start doing that again!
Yum! And you’ll be none the wiser because they even look like sweet potato fries
Sorry, I’m not convinced. I like butternut squash but no way do these look like fries. Even from the picture you can see that they don’t crisp up .
This is baked butternut squash, that’s all.
Wow these are spectacular!!
Made my first batch tonight–how did I not know about this recipe before?!! haha
I will be making these over and over for sure, they were amazing. I’m a low-carb vegan girl and these are the closest thing I’ve had to actual fries in so long
Thanks so much for the recipe!!
Yay! Thank you so much for trying these fries, and I am so glad you enjoyed them! I hope they serve you well for a very long time. I know they have for me!
Just wanted to say I tried these out and I am OBSESSED with them! they are so delicious! after mine our cooked i like to dip them in sriracha sauce or white vinegar. Thank you so much for the recipe, i look forward to trying out more of them
These are fantastic! Thanks for the idea!
Thanks Katie
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