Crispy Air Fryer Butternut Squash Fries: Your New Favorite Healthy Side Dish

Get ready to discover your new go-to snack or side dish with these incredible air fryer butternut squash fries! Especially during the crisp days of autumn, these fries offer a delightful combination of a crispy, golden exterior and a wonderfully creamy, tender interior. They are not just a treat for your taste buds but also a fantastic, healthier alternative to traditional potato-based fries.

If you’re preparing a butternut squash dish for a special occasion like Thanksgiving, these fries are an ingenious way to utilize any leftover squash, ensuring nothing goes to waste. It’s a delicious and resourceful approach to meal planning!

Why Air Fryer Butternut Squash Fries Are Your New Favorite

Butternut squash fries are quickly gaining popularity, and for good reason! Using an air fryer transforms this nutritious winter squash into a delectable treat that satisfies cravings without the guilt of deep-frying. Here’s why you should make them a staple in your kitchen:

• Healthier Alternative: Air frying uses significantly less oil than traditional frying, making these butternut squash fries a much lighter option. You get all the crispiness with a fraction of the fat and calories.
• Rich in Nutrients: Butternut squash is packed with essential vitamins like A and C, along with fiber, potassium, and magnesium. It’s a powerhouse of nutrition that supports overall health and boosts immunity.
• Naturally Sweet and Flavorful: Butternut squash boasts a delicate, sweet, and nutty flavor that caramelizes beautifully when air-fried. This natural sweetness pairs wonderfully with both savory and slightly sweet seasonings, making it incredibly versatile.
• Versatile Side Dish or Snack: These fries complement a wide variety of meals, from juicy burgers and grilled chicken to hearty stews and fresh salads. They also make an excellent standalone snack for any time of day.
• Seasonal Delight: Butternut squash is abundant throughout the fall and winter months, making these fries a perfect seasonal dish to enjoy when the weather turns cooler and you’re seeking comforting flavors.

How Long Do You Air Fry Butternut Squash Fries for Perfect Crispiness?

Achieving that ideal balance of a crispy exterior and a tender, creamy interior is key to delicious butternut squash fries. It generally takes 15 to 20 minutes to cook butternut squash fries in the air fryer at 400°F (200°C). However, this timing can be influenced by several factors, so it’s always a good idea to keep an eye on them:

• Thickness of Your Fries: Thicker fries will naturally require a longer cooking time to cook through, while thinner ones will cook faster and might crisp up more quickly. For optimal results, aim for a uniform ½-inch thickness.
• Size and Power of Your Air Fryer: Different air fryer models have varying wattages and basket sizes. A larger, more powerful air fryer might cook food faster than a compact model. Always consult your appliance’s manual for specific temperature and time recommendations.
• Desired Level of Crispiness: Some people prefer their fries slightly softer, while others crave maximum crunch. You can adjust the cooking time by a minute or two to achieve your preferred level of crispiness.
• Crowding the Basket: Overfilling the air fryer basket is a common mistake that can lead to uneven cooking and soggy fries. It’s crucial to cook in batches if necessary, ensuring a single layer with sufficient space for hot air to circulate around each fry.

You want to ensure they achieve a beautiful golden-brown color and a satisfying crisp on the outside, while being fully cooked and tender all the way through to the center. Don’t be afraid to pull one out and test it during the last few minutes of cooking to gauge doneness.

If you’re a fan of these textures and flavors, you’ll also enjoy these delicious air fryer parmesan polenta cakes!

How to Select and Prepare Your Butternut Squash for Fries

Before you even begin slicing, choosing the right butternut squash is essential for the best fries. Look for a squash that is:

• Firm and Heavy: A good butternut squash should feel firm to the touch and heavy for its size, indicating it’s full of moist, dense flesh.
• Dull Skin: Opt for squash with a dull, matte finish, which suggests ripeness. A glossy skin might indicate it was picked too early.
• No Soft Spots or Blemishes: Avoid any squash with soft spots, mold, or cracks, as these can be signs of spoilage. Minor scratches are usually superficial and fine.

Once you have your perfect squash, here’s how to prepare it:

Step-by-Step Guide: Making Crispy Butternut Squash Fries in the Air Fryer

Making delicious butternut squash fries in your air fryer is a straightforward process that yields incredibly satisfying results. Follow these detailed steps for perfectly crispy and flavorful fries every time:

1. Peel a butternut squash, and carefully trim off the stem and blossom end. You can use a sturdy vegetable peeler for this task, or a sharp paring knife if you’re more comfortable with it. Always exercise caution, as butternut squash skin can be quite tough.

2. Cut the squash in half lengthwise using a sharp chef’s or Santoku knife. This will expose the seeds and make it much easier to handle and scoop.

3. Scoop out the seeds and pulp from both squash halves. A sturdy cutlery tablespoon or a similar kitchen tool works perfectly for this. Discard the seeds and stringy pulp.

4. Cut the squash flesh into fries that are approximately ½” thick and 3-4” long. Achieving consistency in size is crucial for even cooking, so take your time with this step to ensure all fries cook at the same rate.

5. Preheat your air fryer to 400°F (200°C) following the manufacturer’s guidelines. Preheating is vital as it ensures the fries start crisping immediately upon hitting the hot basket.
6. Place the cut squash fries in a large bowl and toss with 1 Tbsp olive oil per pound of squash and your desired seasonings. Make sure every fry is lightly and evenly coated. (Refer to the recipe card below for specific seasoning recommendations, or explore our flavor variations section for more inspiration!)

7. Add the coated fries to the preheated air fryer basket in a single layer, making sure to leave some air space between each fry. Overcrowding the basket will steam the fries instead of crisping them, so cook in multiple batches if necessary.

8. Cook on the air fry setting for 15-20 minutes at 400°F (200°C). Remember to flip the fries or shake the basket every 5 minutes. This ensures even cooking and browning on all sides, contributing to that perfect crispiness.
9. Your fries are done when the outside is beautifully browned and crispy, and the inside is soft and tender in the middle.
10. Serve immediately with your favorite dipping sauces and enjoy these delightful air-fried butternut squash fries!

As mentioned, it’s critical to keep the fries as uniformly sized as possible so they cook evenly. This same principle applies to other squash preparations too, like these equally delicious air fryer roasted butternut squash slices.

If you’d only like to use the neck portion of the squash, that’s perfectly fine! Just remember to cut the olive oil and seasonings in half to match the reduced quantity of squash. The seed cavity portion can be saved for another delightful recipe, perhaps a creamy air fryer roasted butternut squash soup or a mashed squash dish for your Thanksgiving spread.

Alternatively, if the thought of peeling and cutting a raw butternut squash is a bit intimidating, many grocery stores seasonally offer pre-cut butternut squash, or even specialty items like Trader Joe’s butternut squash crinkle fries. These convenient options allow you to jump straight to the cooking part and enjoy delicious fries with minimal effort!

The Magic of Seasoning: Flavor Variations for Your Butternut Squash Fries

While a simple mix of olive oil, salt, pepper, garlic salt, and paprika is undeniably delicious, butternut squash is incredibly versatile and lends itself beautifully to a wide variety of flavor profiles. Don’t be afraid to experiment and customize your fries!

• Sweet & Savory: For a unique twist, add a pinch of warming spices like cinnamon, nutmeg, or allspice. A drizzle of maple syrup or honey (added after cooking) can further enhance the squash’s natural sweetness, creating a delightful dessert-like fry.
• Herbal Delights: Fresh or dried herbs like fragrant rosemary, earthy thyme, or aromatic sage pair wonderfully with butternut squash. Just a sprinkle can elevate the flavor significantly. Did you know you can even dry thyme in the air fryer to always have a fresh supply on hand?
• Spicy Kick: For those who love a bit of heat, incorporate a pinch of cayenne pepper, chili powder, or smoked paprika for a smoky, spicy depth that awakens the palate.
• Cheesy Goodness: Toss the fries with freshly grated Parmesan cheese during the last 5 minutes of cooking. The cheese will melt and form a delightful, savory crust.
• Curry Inspired: A fragrant blend of curry powder, ground cumin, and a touch of coriander can transport your taste buds to a different culinary experience, adding an exotic flair to your fries.

Best Dipping Sauces for Butternut Squash Fries

The right dipping sauce can elevate your butternut squash fries from great to extraordinary! Here are some of our top recommendations, ranging from classic to more adventurous options, sure to enhance every bite:

• Garlic Aioli: A rich, creamy, and intensely garlicky dip that perfectly complements the subtle sweetness of the squash.
• Maple Aioli: This delightful sauce combines the richness of aioli with a touch of sweet maple syrup, creating a wonderful sweet and savory contrast.
• Sriracha Aioli: If you enjoy a little heat, this spicy and creamy sauce is a fantastic choice that adds a satisfying kick.
• Garlic Parmesan Sauce: A savory and cheesy option that infuses an extra layer of robust flavor, especially good with savory seasoned fries.
• Curry Mayo: The exotic spices in curry powder blended with creamy mayonnaise create a unique and highly addictive dip.
• Curry Ketchup: A tangy and spiced twist on classic ketchup, great for adding a zingy, flavorful punch.
• Ketchup: The timeless classic, always a reliable and crowd-pleasing choice for any type of fry.
• Ranch: Creamy, herby, and universally loved, ranch dressing offers a cool counterpoint to the warm fries.
• Lemon & Herb Sauce: A light and fresh option that brightens the flavors of the squash with its zesty and herbaceous notes.
• Chimichurri Sauce: A vibrant, garlicky, and herbaceous sauce that adds a bold, fresh, and slightly tangy flavor to your fries.

When choosing a dipping sauce, consider what seasonings you used on your fries and what overall flavors you enjoy most. Butternut squash, for instance, pairs exceptionally well with a variety of herbs, especially thyme, making herbal sauces a great match.

Are Squash Fries Good in the Air Fryer?

Absolutely! Squash fries are excellent when prepared in the air fryer, offering a significantly healthier and more convenient alternative to deep-frying. The air fryer method masterfully delivers that coveted crispy exterior and soft, tender interior with minimal oil, making it a guilt-free indulgence that doesn’t compromise on taste or texture.

While they won’t achieve the exact same level of crispness as fries submerged in a deep fryer, the air fryer comes remarkably close, providing a delicious and satisfying crunch that far surpasses oven-baking. Setting your expectations accordingly will help you appreciate the unique qualities and health benefits of air-fried butternut squash fries.

If you also enjoy using your microwave for quick squash dishes, don’t forget to check out our best acorn squash microwave recipes for more quick and easy squash-based meal inspiration!

How Do I Keep My Butternut Squash Fries From Getting Soggy?

Nobody wants soggy fries! Here are the best tips and tricks to ensure your butternut squash fries come out perfectly crispy every time, allowing you to enjoy their delightful crunch:

• Preheat your air fryer: Always start with a fully preheated air fryer. This allows the fries to begin crisping immediately upon contact with the hot circulating air, rather than slowly heating up and potentially steaming.
• Pat your raw fries dry or coat them in cornstarch to remove moisture: Excess moisture is the ultimate enemy of crispiness. After cutting, thoroughly pat the squash fries dry with paper towels. For an extra boost, you can lightly coat them in about a teaspoon of cornstarch before oiling and seasoning; this effectively helps absorb surface moisture and creates an extra crispy coating.
• Coat fries equally and amply with oil: Don’t skimp on the oil, but don’t drown them either. A tablespoon of olive oil per pound of squash is usually sufficient. Ensure every single fry is coated evenly, as oil is crucial for achieving that desired crispiness in the air fryer.
• Allow ample air space between fries during cooking: This is perhaps the most important tip. Overcrowding the air fryer basket traps moisture and leads to steaming instead of frying. Always cook in small batches if necessary, arranging fries in a single layer with sufficient space around each piece for proper air circulation.
• Flip often to promote even cooking: To ensure uniform browning and crispiness on all sides, shake the basket or manually flip the fries every 5 minutes during cooking. This exposes all surfaces to the circulating hot air.
• Spray additional oil as needed when flipping: If your fries appear to be drying out or not browning evenly during the cooking process, a light spray of additional olive oil can help them crisp up further and achieve a golden finish.

By diligently following these essential tips, you’ll significantly increase your chances of achieving perfectly crispy, non-soggy butternut squash fries. And if you happen to have leftovers, remember to give them a quick spray with a little oil before reheating in the air fryer to help them regain their delightful crunch!

Storing and Reheating Leftover Butternut Squash Fries

While these fries are undoubtedly best enjoyed fresh, you might find yourself with delicious leftovers. Here’s how to properly store them and efficiently bring back their glorious crispiness:

• Storage: Allow the butternut squash fries to cool completely to room temperature before storing. Transfer them to an airtight container and store in the refrigerator for up to 3-4 days. Proper cooling prevents condensation that can lead to sogginess.
• Reheating: To reheat and effectively restore their wonderfully crisp texture, preheat your air fryer to 375°F (190°C). Arrange the leftover fries in a single layer in the air fryer basket, lightly misting them with a little olive oil if they appear dry. Air fry for 3-5 minutes, shaking the basket once or twice during the process, until they are thoroughly hot and delightfully crispy again. Alternatively, you can reheat them in a conventional oven at 400°F (200°C) for about 5-10 minutes, spreading them on a baking sheet.

Butternut Squash Fries vs. Potato Fries: A Healthy Comparison

When it comes to the world of fries, potatoes often reign supreme as the quintessential choice. However, butternut squash offers a compelling and often superior alternative, especially if you’re seeking a healthier option without sacrificing flavor or texture. Butternut squash has nearly 50% fewer calories than a russet potato (Source) and significantly fewer carbohydrates, making it an excellent choice for those mindful of their dietary intake.

Beyond the impressive nutritional benefits, butternut squash fries offer a unique and nuanced flavor profile. Their natural sweetness and slightly firmer texture provide a refreshing change from the savory starchiness of traditional potato fries. This makes them an excellent choice if you want to enjoy a “fry” experience while opting for a vegetable-forward, nutrient-dense side dish that still satisfies your craving for something crispy and delicious.

Sometimes, I’ll happily substitute these vibrant squash fries for regular potato fries, allowing me to feel better about indulging in that juicy burger or a rich main course!

Final Thoughts on Air Fryer Butternut Squash Fries

Crispy air fryer butternut squash fries are truly the perfect side dish for fall, winter, or any time you’re craving a wholesome, flavorful, and guilt-free treat. Whether they’re served alongside a hearty burger, some savory air fryer turkey sliders, or as a vibrant, healthy addition to a holiday meal, they’re guaranteed to be a delicious hit that everyone will love!

Not only are they incredibly tasty, but they also serve as a clever and economical way to use up half a butternut squash leftover from making a soup or another seasonal dish, minimizing food waste. With fewer calories and more essential nutrients compared to traditional fries, you can enjoy these golden sticks of goodness without any compromise on flavor or satisfaction. Give them a try – your taste buds (and your body) will thank you for this delightful culinary adventure!