Easy Crispy Parmesan Butternut Squash Fries Recipe
These crispy Parmesan butternut squash fries are a quick and easy snack or side dish, featuring a crunchy, cheesy exterior and tender, sweet interior. Ready in under 35 minutes, they’re a healthier alternative to traditional fries that everyone will love.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Cuisine: American
Ingredients
Scale
- 1 medium butternut squash (about 2–3 lbs)
- ½ cup finely grated Parmesan cheese
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- ½ teaspoon paprika (smoked or sweet)
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
- ⅛ teaspoon cayenne pepper (optional)
Instructions
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Prepare the butternut squash: Cut off both ends, stand upright, and slice down the middle to separate the neck from the bulb. Peel both sections with a vegetable peeler. Cut the neck into ½-inch thick planks, then into ½-inch wide sticks about 3-4 inches long. For the bulb, cut in half, scoop out seeds, and slice into similar-sized sticks.
- Grate the Parmesan cheese using the finest side of a box grater or a microplane until you have ½ cup.
- In a large mixing bowl, combine the squash sticks with olive oil, garlic powder, paprika, salt, black pepper, and optional cayenne. Toss well with your hands until evenly coated.
- Sprinkle the grated Parmesan over the seasoned squash sticks and toss gently to coat.
- Arrange the squash sticks in a single layer on the prepared baking sheet, making sure they are not touching.
- Bake for 20-25 minutes, flipping each fry carefully after 10 minutes. The fries are done when golden brown, crispy on the edges, and tender when pierced with a fork.
- Let the fries rest on the baking sheet for 2-3 minutes before serving. Sprinkle with flaky sea salt if desired and serve immediately.
Notes
For the crispiest results, pat the squash sticks dry with a paper towel after cutting. Use finely grated Parmesan (not pre-shredded) for best melting. Do not overcrowd the baking sheet; use two sheets if needed. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in a 400°F oven for 5-7 minutes.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 180
- Sugar: 6
- Sodium: 380
- Fat: 10
- Saturated Fat: 3
- Carbohydrates: 20
- Fiber: 4
- Protein: 7
Keywords: butternut squash fries, crispy Parmesan fries, healthy fries, baked fries, vegetable fries, easy snack, gluten-free