Tillie Doyle
Butternut squash is a versatile and nutritious vegetable that can be cooked in an air fryer. It is a great alternative to potatoes when cutting down on carbs or adding more vegetables to your diet. It is also a healthier option than French fries and pairs well with many recipes. You can cut the butternut squash into cubes or french fry shapes and season them with spices of your choice. The cooking time varies based on the specific air fryer and the shape of the squash, but it is generally quicker than cooking in an oven.
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What You'll Learn
Choosing the right butternut squash
Butternut squash is a popular variety of winter squash, known for its sweet, nutty taste and versatility in cooking. When choosing the right butternut squash, there are several factors to consider to ensure it is ripe and ready for cooking.
Firstly, look for a butternut squash with a full stem that is firm to the touch. An intact stem indicates that the squash is fresh and will keep longer. If the stem is missing, it may have fallen off because the squash is past its prime. The colour of the stem should be a deep brown, and the squash itself should have a dark beige colour with no green spots or streaks, which indicate that it is not fully ripened. Avoid squash that looks shiny or waxy, as this is a sign that it was picked too early. Instead, opt for one with a matte finish and an even colour across the surface.
The thickness of the shell is another important factor. The squash should feel heavy for its size, and the shell should be hard and difficult to pierce with your fingernail. A soft shell indicates that the squash is not ready for consumption. If you are buying squash from a market, don't be afraid to ask the farmer for advice on choosing the best one.
Additionally, consider the shape of the squash. Butternut squash with longer "necks" are often easier to peel and chop, especially when cooking in bulk. A squash that is fairly even in shape and width will also be easier to chop into evenly sized pieces, ensuring more consistent cooking.
If you are harvesting butternut squash from your garden, there are a few extra things to keep in mind. The squash is ready to harvest when it turns from green to orange, the rind is hard, and the stems and vines have dried up and died back. The vines should be crispy, shrivelled, and yellowing. The stem should be dry and have a uniform tan colour. Cure the harvested squash for 1-2 weeks in a warm, well-ventilated, dry location, and then store it in a cool, dry place. Properly cured and stored butternut squash can last for up to 6 months.
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How to cut butternut squash into fries
Butternut squash fries are a tasty, low-carb alternative to regular or sweet potato fries. They are a great way to introduce new vegetables to fussy eaters in a recognisable form. Here is a step-by-step guide on how to cut butternut squash into fries:
First, select a butternut squash with a longer "neck" as it is easier to hand-cut this part of the squash into fries. Using a sharp knife, cut off the ends of the butternut squash. Next, use a vegetable peeler to peel the squash. You can skip this step if you don't mind eating the peel, but note that it can become quite papery once cooked. With the squash standing upright, cut it in half lengthwise. Use a spoon to scoop out the seeds and then cut each half into 1-inch half-moon slices. Finally, dice the slices into fries or wedges.
You can also use a crinkle cutter to give your butternut squash fries a unique shape. If you don't want to cut the round part of the squash, you can set it aside for another recipe or cut it into cubes for a salad.
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Seasoning and spices
When it comes to seasoning, salt and pepper are the dynamic duo that form the foundation of your spice blend. Adjust the amount of salt and pepper to your taste preferences, keeping in mind that salt enhances the natural sweetness of the butternut squash.
For a savoury blend, onion powder, garlic powder, and sweet paprika are a perfect trio to elevate the flavour of your fries. If you're feeling adventurous, add a pinch of cayenne pepper for a subtle kick of heat.
If you have a sweet tooth, cinnamon and brown sugar are a match made in heaven when paired with butternut squash. Sprinkle a generous amount of cinnamon sugar over your butternut squash fries for a sweet and spicy delight. Alternatively, swap the brown sugar for maple syrup and add a pinch of pumpkin pie spice for a festive twist.
For a more well-rounded flavour profile, combine olive oil, garlic powder, paprika, salt, pepper, and cinnamon. This combination offers a delightful interplay of sweet, savoury, and spicy notes that will tantalise your taste buds.
When seasoning your butternut squash fries, don't be afraid to experiment and customise the spices to your liking. You can also try other spices like cumin, smoked paprika, or curry powder to create unique flavour profiles. Remember, the key to successful seasoning is to taste as you go and adjust the amounts to suit your preferences.
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Cooking time and temperature
The cooking time and temperature for butternut squash fries in an air fryer depend on the shape of the fries and the specific air fryer being used. It is recommended to cut the squash into 1-inch cubes or french fry shapes. Cubed butternut squash allows for even cooking and caramelization on all sides. French fry-shaped squash will cook quickly in the air fryer, becoming crispy on the outside while remaining soft on the inside.
When cooking butternut squash fries in an air fryer, it is important to ensure that the fries are not overcrowded in the basket. This allows for proper air circulation, which is necessary for the fries to become crispy. Working in batches may be necessary to avoid overcrowding.
For cooking cubed butternut squash fries, preheat the air fryer to 356 degrees Fahrenheit (180 degrees Celsius). Place the seasoned squash in the air fryer basket in a single layer and air fry for 15 minutes.
For cooking butternut squash french fries, preheat the air fryer to 400 degrees Fahrenheit (200 degrees Celsius). Add a layer of butternut squash fries to the basket and air fry for 18 minutes, tossing once halfway through.
It is important to note that the cooking time may vary depending on the specific air fryer and the size of the butternut squash fries. Adjustments may need to be made for smaller or larger air fryers, as well as the size of the fries.
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What to serve with butternut squash fries
Butternut squash fries are a tasty, low-carb alternative to regular or sweet potato fries. They are a great side dish and can be served with a variety of meals.
If you're looking for a moreish appetiser, butternut squash fries are delicious served with a dip. Try them with ketchup, ranch, garlic aioli, or even a honey mustard or BBQ sauce. For a healthier option, dip them in Greek yoghurt dill dip or spicy sriracha sauce. You could also mix fresh herbs, such as thyme, into some mayo to create a tasty dip.
Butternut squash fries also make a great side dish for burgers, such as black bean or spinach feta turkey burgers, or sandwiches, like chickpea curry or jackfruit tuna sandwiches. They are also a good pairing for fish, chicken, or meats.
For a more substantial meal, serve butternut squash fries with a lentil potato soup or a curry or stew. They can also be added to salads, such as a butternut squash and quinoa salad, or beet salad.
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Frequently asked questions
First, peel the butternut squash and cut it into thin strips or cubes. Then, toss the squash with olive oil and seasonings such as salt, garlic powder, and cinnamon. Place the seasoned squash in the air fryer basket in a single layer and preheat the air fryer to 400 degrees Fahrenheit. Air fry for 15-20 minutes, shaking the basket halfway through cooking.
Cooking time may vary depending on the specific air fryer and the size of the squash pieces. On average, it takes around 15-20 minutes to cook butternut squash in an air fryer.
Butternut squash fries are a versatile side dish that pairs well with many recipes. They can be served alongside a burger, steak, or roasted chicken. They also make a great snack on their own or with a dip such as spicy sriracha sauce, ketchup, or Greek yogurt dill dip.
