Butternut Squash Cajun Fries

44 Reviews 2 Pics
  • Prep

    20 m
  • Cook

    15 m
  • Ready In

    35 m
Occasional Cooker
Recipe by  Occasional Cooker

“You'll love this yummy, salty, spicy, slightly sweet alternative to deep-fried French fries. Serve with ketchup or your favorite dipping sauce.”

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Adjust Servings

Original recipe yields 4 servings



  1. Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.
  2. Blot any moisture from the butternut squash fries with paper towels, and place on the prepared baking sheet. Sprinkle with salt, black pepper, and Cajun seasoning.
  3. Bake in the preheated oven until lightly browned and tender, 15 to 20 minutes, turning once.

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Reviews (44)

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I've made 'fries' from sweet potatoes, but I'm glad to try it using butternut squash, especially since it's so inexpensive this time of year. After many, many trials (but mostly errors) resulting in soggy, limp 'fries', here are my little hints: Cut the squash thin and narrow, kinda like 'fair fries'. If a mandoline is available, by all means, now is the time to break it out. If possible, let the squash strips air dry for a bit... just let them hang out on the kitchen counter on some paper towels while doing other things. Unlike potatoes, cut squash doesn't need to soak in water to prevent discoloration. Lastly (and this is my 'ah-ha' moment), bake the seasoned 'fries' on a parchment paper-lined sheet pan. By doing this, the need for oil or cooking spray is eliminated, allowing moisture in the squash to evaporate while baking rendering the 'fries' crisp and not soggy. This method of preparing butternut squash has quickly become the most requested among my crew ... and I'm pleased to give them good food that's good for them.

Occasional Cooker

Occasional Cooker

Hi. I am the recipe submitter. If you like butternut squash these fries are excellent and are ZERO Weight Watcher PPTS! Butternut squash has more moisture than potatoes. So here are a few tips for handling that. First, it is important to blot out as much moisture as possible before cooking. Also, if you are looking for crispier fries, try cutting them thinner. As another reviewer mentioned, spray not only the baking sheet but the fries with cooking spray. If the fries are large enough, you can place them on a baking rack on top of the baking pan so the air can circulate beneath them and that will also help crisp the fries. Lastly, if they are not crisp enough you can bake them a little longer. With regard to the seasoning I use a homemade cajun seasoning without salt. Then I can control how much salt is added. Different brands of cajun seasoning have different amounts of salt and therefore you may prefer to either adjust the amount of salt or leave it out altogether. I hope these tips are helpful; and I hope you enjoy the recipe.



Great new way to serve butternut! I did lightly spray the "fries" with cooking spray to make the seasoning adhere.

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Amount Per Serving (4 total)

  • Calories
  • 52 cal
  • 3%
  • Fat
  • 0.1 g
  • < 1%
  • Carbs
  • 13.5 g
  • 4%
  • Protein
  • 1.2 g
  • 2%
  • Cholesterol
  • 0 mg
  • 0%
  • Sodium
  • 162 mg
  • 6%

Based on a 2,000 calorie diet



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Simple Roasted Butternut Squash


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Butternut Squash Fries