• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Perfect Tide
  • Recipe Index
    • MEDITERRANEAN
    • SEAFOOD
      • Fish
        • Rock Fish & White Fish
        • Salmon
        • Tuna
      • Canned & Tinned
      • Shellfish
        • Crab
        • Mussels
        • Oysters
        • Razor Clams
        • Shrimp
        • Steamer Clams
      • PACIFIC COAST
    • Breakfast
    • Appetizers
    • Main Course
      • Mediterranean Main Dish
    • Sides
    • Desserts
    • Baked Goods
    • Drinks
    • Sauces & extras
  • Blog
  • Contact
  • About
menu icon
go to homepage
  • Recipe Index
  • Seafood How-To
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • Seafood How-To
    • About
    • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home

    Butternut Squash Fries Air Fryer (with sauce)

    Last Updated: Sep 20, 2023 by Suzy Sakamoto · This post may contain affiliate links · Leave a Comment

    Jump to Recipe Share on Facebook

    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.

    butternut squash fries with aioli on white and blue plate with blue napkin

    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!
    squash fries with aioli and sage on blue and white plate

    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

    butternut squash peeled on wooden cutting board with peeler

    • Preheat Air Fryer to 400°F. Peel and slice the butternut squash into sticks and place into a large bowl.

    butternut squash cut into strips to make fries on a wooden cutting board

    • Add cornstarch to the squash and toss to completely coat them. Add olive oil, salt, and paprika and toss to combine evenly.

    butternut squash fries in the air fryer basket

    • 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

    What goes well with butternut squash?

    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!

    Does butternut squash taste like sweet potato?

    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.

    Is squash a carb or protein?

    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.

    Is squash good in the air fryer?

    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!

    Don't forget to subscribe to receive new recipes directly to your email and follow us on social media.

    • Facebook
    • Link to our Youtube Channel
    • Instagram
    • Pinterest

    TOP TIPS!

    1. 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.

    2. Remove the soft inside of the squash as much as possible using a metal spoon.
    3. Cut the fries as evenly as possible. To make sure they cook evenly.
    4. Remove excess cornstarch so it doesn't add unnecessary flavor.
    5. Serve immediately while warm. Enjoy them while they're nice and hot.

    squash fries with aioli and sage on crunched parchment paper

    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

    holding with fingers squash fries with aioli and sage on white and blue plate

    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

    • crab rangoon on cooling rack
      Crispy Air Fryer Crab Rangoon (& how to reheat)
    • air fryer teriyaki salmon with sesame seeds on a bed of rice
      Super Easy Air Fryer Teriyaki Salmon
    • sea bass cooked in air fryer displayed with lemon slices on white plate
      Air Fryer Sea Bass Recipe
    • Shrimp Cooked in the air fryer on a white plate with a blue background
      Air Fryer Frozen Shrimp

    I LOVE HEARING FROM YOU! When you make this dish, please RATE using the stars in the recipe card, and COMMENT at the end of the page how you enjoyed this dish.

    BONUS: Share this healthy air fryer snacks recipe with others (there's an easy SHARE on FB button in the recipe card!).

    butternut squash fries with aioli on white and blue plate with blue napkin

    Butternut Squash Fries Air Fryer Recipe

    This Butternut Squash Fries Air Fryer Recipe with a Garlic and Sage Aioli.
    Ready in 20 minutes.
    Enjoy as a side or an appetizer for any upcoming gathering, as football game snacks, or on your Thanksgiving table.
    5 from 2 votes
    Print Recipe Share on Facebook Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    Total Time 20 minutes mins
    Course Appetizer, Side Dish
    Cuisine American
    Servings 4 people
    Calories 154 kcal

    Equipment

    • Air fryer (I'm using a Ninja Foodi XL)
    Prevent your screen from going dark

    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.

    Notes

    Cleaning the squash: Remove the soft inside of the squash as much as possible using a metal spoon.
    Cornstarch: use cornstarch to remove moisture from the squash and create a crispy fry. If you're wanting to avoid using it, know that your fry won't be as crispy. Remove extra cornstarch that doesn't stick to the fries.
    Time: Cooking time may vary depending on your air fryer.
     
     
    Nutritional info is an estimate and does not include the aioli. Will vary based on cooking methods and products used.

    Nutrition

    Serving: 140gCalories: 154kcalCarbohydrates: 16gProtein: 1.4gFat: 7.1gFiber: 2.8gSugar: 3.1g
    Keyword 20 minute meals, butternut squash air fryer fries, butternut squash in air fryer, butternut squash recipe, thanksgiving side dishes with butternut squash
    Loved this recipe?Give us a 5 star review & Share!

    RECOMMEND RECIPES

    • air fryer frozen fish fingers with tater tots and homemade tartar sauce in a ramekin
      Frozen Fish Fingers in Air Fryer With Sauce (Fish Sticks)
    • air fryer halibut with pesto sauce
      Air Fryer Halibut With Pesto
    • oysters cooked in air fryer with vinaigrette topping and garnished with parsley
      Air Fryer Oysters (Opening Oysters The Easiest Way)
    • fish fillet cooked in air fryer with roasted air fries carrots and parsnips
      Easy Air Fryer Frozen Fish

    More Recipes

    • fish collars broiled on black plate
      Best Broiled Fish Collars
    • blueberry toast with prosciutto and goat cheese and herbs
      Blueberry Toast
    • homemade blueberry vodka in a mason jar
      Blueberry Vodka
    • blueberry gin and tonic cocktail with a bowl of fresh blueberries and lime wedges
      Blueberry Gin Cocktail

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    suzy-seafood-mediterranean-food-blogger

    Hi, I'm Suzy! Welcome to my Pacific Coast kitchen!

    Here you will find authentic Mediterranean recipes and a variety of fresh seafood recipes that are easy to achieve, feature fresh ingredients, and are packed with flavor! We aim for a catch-and-cook lifestyle for our family, and my seafood recipes are tested, perfected, and easy to re-create! Subscribe to get them via email.

    More about me

    Popular

    • fish fillet cooked in air fryer with roasted air fries carrots and parsnips
      Easy Air Fryer Frozen Fish
    • Cajun Dungeness Crab Boil
    • cooked crab in a pot crab legs crab sections and whole crab cooked
      The Easiest Way to Cook Crab
    • crab melts on english muffins with tomato and cheese
      Crab Melt on English Muffins

    Seasonal

    • sugar and salt rim with dark red alcoholic drink fresh huckleberry margarita
      Fresh Huckleberry Margarita
    • seafood boil recipe with butter sauce on the table
      Seafood Boil
    • Baked whole rockfish canary rockfish with thyme, lemon slices in white baking dish
      Baked Whole Rockfish Recipe
    • razor clam spaghetti with white sauce sauce angel hair pasta mushrooms red peppers parsley garnish
      Razor Clam Spaghetti with Wine Sauce

    Footer

    ⬆️ back to top

    ABOUT

    • ABOUT
    • Privacy Policy
    • Terms & Conditions

    NEWSLETTER

    • SIGN UP FOR FREE RECIPES

    CONTACT

    • CONTACT
    • FACEBOOK
    • INSTAGRAM
    • PINTEREST

    As an Amazon Associate I earn from qualifying purchases.

    Copyright ©️ 2023 THEPERFECTTIDE