Butternut Squash Fries are a healthy alternative to most fries and they're so darn good! I make them in the air fryer every chance I can because they turn out perfectly crispy on the outside and soft on the inside. Most importantly, sturdy enough to dip into the Garlic and Sage Aioli in this recipe!
From start to finish they're ready in just 20 minutes.
Air fryer butternut squash fries make a great healthy low carb option to potato or sweet potato fries! They make a healthy side to your breakfast, dinner, or serve an an appetizer for any upcoming gathering! I know I'll be enjoying them as a healthy side on my thanksgiving table!
Ok, let's talk about this sage aioli, because it's one I whipped up on a whim, and I'm so glad I did!
Garlic and sage go so well with these squash fries. Because they're sweet, sage is one of the best herbs to pair with squash. And, Garlic is a no brainer go-to with fries....and these are no exception!
WHY MAKE AIR FRYER BUTTERNUT SQUASH FRIES
- HEALTHY. Butternut squash is nutrient dense and a great option for a healthy quick recipe.
- EASY. When comparing other recipes you can make using butternut squash, air fryer fries are at the very top of my easy to make list!
- VERSATILE. Use them as a side, snack, or top with meat and eat for lunch!
- DELICIOUS. They're absolutely crave-worthy from the crunchy exterior and soft interior.
- FAMILY-FRIENDLY. My entire family loves them!
- GREAT FOR HOLIDAY PARTIES. For thanksgiving, or other fall and winter parties, these fries and sauce are a winner.
- QUICK AND EASY SIDE DISH. We love them as a side dish to any meat we're serving for dinner.
- EASY & HEALTHY SNACK. I've enjoyed them with my kids for a snack more times than I can count!
INGREDIENT NOTES
For the Fries:
- Butternut Squash. During the fall, squash is the absolute best go-to ingredient to incorporate into your weekly meals, especially being a low carb substitute for potato or sweet potato. Though they're very easy to come by during this time, if you do need a substitute, try fresh pumpkin or Delicata squash.
- Cornstarch. This is a needed ingredient if you're wanting a crispy outside. Putting a small amount and shaking any excess off will ensure you get a soft inside while a crispy outside.
- Extra Virgin Olive Oil. Oiling the fries will create another layer of crisp and help the salt stay on.
- Paprika Powder. This adds a great deep flavor!
- Salt. A heavy sprinkle of salt will bring out more flavor from the squash.
For the Garlic Sage Aioli:
- Mayo. Any mayo will do, but I used a regular mayo, not olive oil, nor miracle whip.
- Fresh Garlic. You'll want fresh garlic to bring out intense garlic flavor that you can't get from process minced or powder.
- Dried Sage. This is my secret to a hidden herb that doesn't get used nearly enough.
- Salt. Just a sprinkle will do the trick. Any salt except coarse salts.
- Sugar. By adding a little bit of sugar, just a sprinkle will cut down the hard flavor of garlic and meld all the flavors together.
STEP-BY-STEP INSTRUCTIONS
- Preheat Air Fryer to 400°F. Peel and slice the butternut squash into sticks and place into a large bowl.
- Add cornstarch to the squash and toss to completely coat them. Add olive oil, salt, and paprika and toss to combine evenly.
- Place the fries in the preheated air fryer in a single layer and cook for 10-12 minutes. While cooking prepare the aioli.
- Sprinkle sage on top of the fries and serve. It's that easy!
FAQ
There are many herbs that pair well with it, yet the best pairing award goes to sage. Sage compliments it really well, especially when adding a creamy element like mayo to the mix. Another herb to pair with it, is thyme, or rosemary.
It also pairs well with anything creamy such as a cream sauce, with bacon!
Or you can go the sweet route and pair with cinnamon! We just might try that next!
Though sweet potatoes and butternut squash have many traits that resemble one another under the skin. Such as their color, texture, and somewhat similar taste.
Yet, butternut squash is less sweet than a sweet potato. You would probably guess that by having the title of "sweet" potato, they just might win the sweetness game. And, they do.
Squash is considered a carb since having more carb than protein. Per ½ cup raw squash, there is about 3.9g total carbs and 2.6 net carbs, yet only containing 0.8g protein.
Squash cooked in the air fryer is absolutely the fastest and easiest way to cook it. An Air fryer preheats faster and cooked faster than they would otherwise in the oven. They take just 10 minutes to cook and come out so crispy and yet soft and flavorful!
And, you can't pass up this air fryer squash fries!
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TOP TIPS!
- Use cornstarch to make your air fryer squash fries crispy! If you opt-out of using cornstarch just know that the fries will be just as delicious, but less sturdy and definitely less crispy.
- Remove the soft inside of the squash as much as possible using a metal spoon.
- Cut the fries as evenly as possible. To make sure they cook evenly.
- Remove excess cornstarch so it doesn't add unnecessary flavor.
- Serve immediately while warm. Enjoy them while they're nice and hot.
EQUIPMENT & SPECIAL INGREDIENTS
My favorite Air Fryer and Indoor Grill. I use this almost daily. This is a great back-up if you don't want to make it outside to BBQ.
It works great when making a big batch of butternut squash air fryer fries!
Measuring cups and spoons
WHAT TO SERVE WITH BUTTERNUT SQUASH FRIES
- Main Dish: Serve Rosemary Parmesan Crusted Fish or this phenomenal Bacon Wrapped Fish if you're in the mood for seafood, or Chicken Shawarma to try one of my favorite Mediterranean chicken recipes!
- Side Dish: Try this Tabouli Salad alongside!
- Drink: Pair this recipe with this Spicy Mango Margarita! Or try white wine, like a Pinot Gris, Chardonnay, Sauvignon blanc, or Viognier. Cheers!
MORE AIR FRYER RECIPES
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Butternut Squash Fries Air Fryer Recipe
Equipment
- Air fryer (I'm using a Ninja Foodi XL)
Ingredients
For the Butternut Squash Fries
- 1 whole butternut squash
- 1 tablespoon cornstarch
- 2 tablespoon extra virgin olive oil
- 1 teaspoon paprika
- 1 teaspoon salt
- ½ teaspoon dried sage , sprinkle to serve
Garlic Sage Aioli
- ¼ cup mayo
- 4 cloves garlic , minced
- ½ teaspoon dried sage
- sprinkle of salt
- sprinkle of sugar
Instructions
- Preheat Air Fryer to 400°F. Peel and slice the butternut squash into sticks and place into a large bowl.
- Add cornstarch to the squash and toss to completely coat them. Add olive oil, salt, and paprika and toss to combine evenly.
- Place the fries in the preheated air fryer in a single layer and cook for 10-12 minutes. While cooking prepare the aioli.
- Sprinkle sage on top of the fries and serve.
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