Air Fryer Butternut Squash Fries: A Quick, Healthy Treat

Butternut squash is a delicious and healthy alternative to potato or sweet potato fries. They are a great way to get your family to eat more vegetables and are lower in calories and carbs than regular fries. In this article, we will show you how to make perfect butternut squash fries in your air fryer. We will also offer some tips and tricks to ensure your fries turn out crispy and delicious every time!

Choosing and preparing the butternut squash

Choosing the Right Butternut Squash:

• Look for a butternut squash that is firm and has a matte finish. Avoid squashes with shiny spots, as these indicate immaturity.
• Select a squash that feels heavy for its size, which indicates a higher moisture content and fresher squash.
• Opt for a squash with a long "neck" section, as this part is ideal for making uniform fries.

Preparing the Butternut Squash:

• Before you begin, ensure your work surface is stable and you have a sharp knife and a vegetable peeler.
• Cut off the top and bottom of the squash to create a flat surface. This will make it easier to stand the squash up and handle it during cutting.
• Use the vegetable peeler to remove the tough outer skin of the squash. You can use a Y-peeler or a swivel peeler for this step.
• Stand the squash upright and cut it in half where the neck meets the body. Be careful and use a sharp knife for this step.
• Cut the neck portion into halves or thirds lengthwise, depending on the desired thickness of your fries. Then, slice each piece into thin, uniform sticks, about ¼-½ inch thick.
• Cut the bottom portion (the bulbous part) in half and scoop out the seeds and stringy flesh. You can save the seeds to roast later if desired.
• Cut the halves into slices and then chop them into sticks, similar to the neck portion. Try to match the thickness of the neck sticks for even cooking.
• Place the prepared squash sticks into a large bowl and toss with your desired seasonings. You can use olive oil, avocado oil, or another oil of your choice, along with spices like garlic powder, paprika, salt, and pepper.

Remember to choose a squash that fits your air fryer, and don't be afraid to cut the squash into uniform pieces to ensure even cooking. Now you're ready to move on to the next steps of making your delicious butternut squash fries in the air fryer!

Seasoning and coating the squash

To season and coat the squash, start by placing the squash cubes in a large bowl. Drizzle olive oil over the cubes and toss to coat. You can also use extra virgin olive oil or avocado oil. Then, add your choice of seasonings and toss to combine.

For a sweet and spicy option, try a combination of five-spice powder, garlic, sea salt, and black pepper. Alternatively, opt for a savoury mix of onion powder, garlic powder, sweet paprika, cayenne pepper, and salt. You can also include a small amount of brown sugar to elevate the flavours. If you're looking for a simple, savoury, and lightly spicy version, go for garlic powder and chilli powder. For a more complex blend, try Italian seasoning, dried sage, garlic powder, smoked paprika, and salt.

Make sure the cubes are well coated with the oil and seasonings before arranging them in a single layer in your air fryer basket. Avoid overcrowding the basket to ensure proper air circulation, which is crucial for achieving crispy and caramelized edges.

Cooking time and temperature

The cooking time and temperature for making butternut squash fries in an air fryer can vary slightly depending on the specific model of your air fryer and your desired level of crispiness. However, the general cooking time and temperature guidelines are as follows:

Preheat your air fryer to 380-400°F (193-200°C). The preheating time will depend on your air fryer model.

Cut your butternut squash into uniform fry shapes, about 1/4-1/2 inch thick.

Toss the squash fries with a light coating of oil (olive oil, avocado oil, or grapeseed oil are recommended) and your desired seasonings. You can use a bowl or a large plastic bag for this step.

Place the coated squash fries into the air fryer basket in a single layer, making sure they are not overcrowded. Depending on the size of your air fryer, you may need to cook them in batches.

Cook the squash fries for 15-20 minutes at 380-400°F (193-200°C), shaking the basket every 5 minutes to ensure even cooking and browning. For crispier fries, you may need to cook them in smaller batches and increase the cooking time by a few minutes.

Once the fries are golden brown and crispy, remove them from the air fryer and season with additional salt or other desired seasonings. Serve immediately.

Note: If you are using a pre-cut butternut squash, you may need to adjust the cooking time accordingly, as they are usually cut into larger pieces.

Serving suggestions

Butternut squash fries are a versatile dish that can be served in a variety of ways. Here are some serving suggestions to get you started:

• As a side dish: Butternut squash fries make a great side dish for a variety of meals. Serve them alongside roasted chicken, oven-fried chicken, turkey breast, or crispy baked pork chops. They can also be a part of a grain bowl or salad, such as a roasted root vegetable salad.
• With a dip: Create a delicious dip to accompany your fries. Try garlic thyme aioli, which is made by mixing mayo, lemon juice, fresh garlic, thyme, and spices. Other dip ideas include tomato ketchup, ranch, honey mustard, your favorite thick salad dressing, or BBQ sauce.
• In a meal prep bowl: Combine the butternut squash fries with air fryer chicken breast and a vegetable, such as broccoli or Brussels sprouts, to create a well-rounded meal prep bowl.
• For breakfast: Add the fries to scrambled eggs for a healthy breakfast side, or toss them into a breakfast hash or vegan frittata/omelette.
• In a holiday meal: Butternut squash fries are a unique and tasty addition to your holiday table. Serve them as a side dish with your turkey or ham during Thanksgiving or Christmas.
• In a salad: Toss the fries over greens to create a harvest salad.
• With toppings: Dress up your squash fries with some homemade savory granola and fresh chopped parsley. You can also add roasted pumpkin seeds or toasted pecans for a crunchy texture.

These are just a few ideas to get you started. Feel free to experiment and find your favorite ways to enjoy butternut squash fries!

Storage and reheating tips

• If you have any leftover butternut squash fries, let them cool to room temperature, then store them in an airtight container in the fridge. They will keep well for up to 3 days.
• To reheat, place the fries back into the air fryer at 325°F (162.8°C) until warmed through. You can also reheat them in the oven at 350°F (176.7°C) for 3-5 minutes.
• For optimal texture and taste, it is best to enjoy the fries fresh out of the air fryer.
• You can also freeze the fries in an airtight container for up to 2 months. Thaw them completely before reheating.

Frequently asked questions