These air fryer butternut squash fries are the perfect healthy snack! They're made with just a few simple ingredients and come together in just minutes. The end result is a delicious, crispy fry that's packed with nutrients. Plus, they're a great way to get your daily dose of veggies!
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Crave-worthy butternut squash fries that are crispy on the outside and fluffy on the inside. These air fryer butternut squash fries are a healthier alternative to traditional deep-fried french fries, and they make a delicious side dish or snack.
Butternut squash is a nutrient-rich vegetable that is packed with vitamins and minerals, making it a healthy choice for air frying.
This recipe is easy to follow and only requires a few simple ingredients. The air fryer does all of the work, so you can enjoy your homemade butternut squash fries without any hassle.
Whether you are looking for a healthier alternative to french fries or simply want to try something new, this air fryer butternut squash fries recipe is sure to satisfy your cravings.
Why You’ll Love This Recipe
Butternut squash fries are a delicious and healthy alternative to traditional French fries. They are cooked in an air fryer, so they are low in fat and calories. Additionally, they are coated with a flavorful spices, making them irresistible. Here are three reasons why you will love this recipe:
- The air fryer gives the butternut squash fries a crispy exterior without all the oil of deep frying.
- The spice blend on these butternut squash fries is delicious and pairs well with the maple mustard sauce recipe that I've included.
- Butternut squash is an excellent source of vitamins A and C, as well as fiber. So not only do these butternut squash fries taste great, but they're also good for you!
What You’ll Need To Make Air Fryer Butternut Squash Fries
Butternut Squash Fries
Butternut squash: Look for a butternut squash that is uniform in shape and has smooth, tan-colored skin. Avoid any squash that have blemishes or bruises.
Corn starch: This will help to create a crispy coating on the butternut squash fries.
Avocado oil: Avocado oil is our preferred type of oil to use when air frying butternut squash fries. You could also use olive oil if desired.
Spices: I like to use a blend of garlic powder, onion powder, paprika, and basil. However, feel free to experiment with your favorite spices.
Salt: Just a pinch of salt is all you need to bring out the natural flavors of the butternut squash.
Pepper: I recommend using freshly ground black pepper for the best flavor.
Maple Mustard Dipping Sauce
Dijon mustard: This mustard has a sharp and tangy flavor that pairs well with the sweetness of the maple syrup.
Maple syrup: Look for 100% pure maple syrup for this recipe. Avoid any syrups that are labeled as "pancake syrup" or "breakfast syrup" as they often contain artificial flavors and colors.
Mayonnaise: I recommend using high-quality mayonnaise for this sauce. Mayonnaise gives the dipping sauce its smooth and creamy consistency.
Salt: A pinch of salt is all you need to bring out the natural flavors of the ingredients.
Pepper: A little bit of freshly ground pepper adds a nice zing to the sauce.
Step-By-Step Instructions
Follow these simple steps to make air fryer butternut squash fries:
Step 1: Preheat the air fryer to 400 degrees Fahrenheit.
Step 2: Cut the butternut squash into fry-sized pieces. Slice your fries as thin as possible as this will help them get crunchy in the air fryer. Butternut squash has a high water content, so you can easily end up with soggy fries if they are cut too thick.
Step 3: Place the butternut squash fries into a large bowl and add the corn starch, avocado oil, and spices. Toss everything together until the fries are evenly coated.
Step 4: Place the butternut squash fries into the air fryer basket in a single layer. You may need to cook the fries in batches, depending on the size of your air fryer.
Step 5: Cook the butternut squash fries for 10-12 minutes, or until they are golden brown and crispy.
Step 6: To make the sauce, add all of the ingredients together in a small bowl and whisk to combine.
Step 7: Serve the butternut squash fries with the maple mustard dipping sauce and enjoy!
Serving Suggestions And Substitutions
These air fryer butternut squash fries are delicious on their own, but they can also be served with a variety of other dishes. Here are a few ideas:
- Serve them as a side dish with grilled chicken or fish.
- Add them to a salad for a little extra crunch.
- Serve them with a dipping sauce of your choice. Some other great options include ketchup, barbecue sauce, or ranch dressing.
If you can't find butternut squash, you can also use sweet potatoes or regular potatoes. Just keep in mind that cooking times may vary depending on the type of potato you use.
If you don't have an air fryer, you can also bake these butternut squash fries in the oven. Preheat the oven to 400 degrees Fahrenheit and bake the fries for 20-25 minutes, or until they are golden brown and crispy. Alternatively, you can always make sauteed butternut squash instead.
How To Store Leftovers
Butternut squash fries aren't the best food to store as they'll lose their crispyness. However, if you're ok with less crispy fries and want to keep your leftovers, store them in an airtight container in the fridge and eat within 2-3 days.
Reheat them in the air fryer for a few minutes to help them regain some of their crunch.
The dipping sauce can also be stored in an airtight container in the fridge for up to a week.
Frequently Asked Questions
Q: What's the best way to cut butternut squash?
A: Butternut squash can be a bit tricky to cut, but there are a few ways to make it easier. First, cut off the end of the squash where the stem is attached. Then, cut the squash in half where the neck meets the body. From there, you can peel the skin off with a vegetable peeler and cut it into fry-shaped pieces.
Q: How do you keep butternut squash fries from sticking to the air fryer?
A: The best way to keep butternut squash fries from sticking to the air fryer is to coat them in a light layer of oil. Avocado oil or olive oil both work well. You can also coat them in corn starch, which will help to create a barrier between the fries and the air fryer basket.
Q: Can I make these butternut squash fries ahead of time?
A: Butternut squash fries are best made fresh, but you can prepare them ahead of time if necessary. Cut the squash into fry-shaped pieces and coat them in the corn starch, oil, and spices. Store them in an airtight container in the fridge until you're ready to cook them. When you're ready to eat, simply cook them in the air fryer according to the instructions.
Q: What is the best way to reheat butternut squash fries?
A: The best way to reheat butternut squash fries is in the air fryer. This will help to retain their crispiness. Simply place them in the air fryer basket and cook for a few minutes until they're warmed through. You can also reheat them in the oven, but they won't be as crispy.
Tools And Equipment For This Recipe
GoWISE USA 7-Quart Electric Air Fryer With Dehydrator: This is a great budget-friendly air fryer. It’s large enough to cook a decent-sized batch of butternut squash fries.
Glass Mixing Bowls: These glass mixing bowls are super versatile. You can use them for mixing, storing, and serving. In this recipe, they can be used for tossing the butternut squash fries, oil, corn starch, and spices together before cooking.
Stainless Steel Wire Whisk: These wire whisks are a great tool to have in your kitchen. I used the smallest one to whisk together the ingredients for the maple mustard sauce.
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📖 Recipe
Air Fryer Butternut Squash Fries
Ingredients
Butternut Squash Fries
- 1 large butternut squash
- 2 tablespoon corn starch
- 2 tablespoon avocado oil
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- 1 teaspoon dried basil
- ½ teaspoon salt
- ¼ teaspoon black pepper
Maple Mustard Sauce
- ⅛ cup mayonnaise
- 1 tablespoon dijon mustard
- 1½ tablespoon maple syrup
- salt and pepper to taste
Instructions
- Preheat the air fryer to 400 degrees Fahrenheit.
- Cut the butternut squash into fry-sized pieces.
- Place the butternut squash fries into a large bowl and add the corn starch, avocado oil, and spices. Toss everything together until the fries are evenly coated.
- Place the butternut squash fries into the air fryer basket in a single layer. You may need to cook the fries in batches, depending on the size of your air fryer.
- Cook the butternut squash fries for 10-12 minutes, or until they are golden brown and crispy.
- To make the sauce, add all of the ingredients together in a small bowl and whisk to combine.
- Serve the butternut squash fries with the maple mustard dipping sauce and enjoy!
Notes
Nutrition
* Nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary based on brands of ingredients used, measuring methods, portion sizes, and more.
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