Butternut Squash Fries

Submitted by Micca Donohoo, MS, RD, LDN
Registered Dietitian

The average six-ounce order of French fries from a typical fast food restaurant contains about ~500 calories and 25 g fat. Compare this to a plain 6-ounce potato which contains only 130 calories and virtually zero fat. About 350 calories and 25 g of fat in fast food fries come from pure oil.

Try these fantastic fries to save on calories but not on taste!


1 medium butternut squash
Non-stick cooking spray
Seasoning of your choice


Preheat oven to 425°.

Remove ends of squash. Cut squash in half width wise and then peel using a vegetable peeler.

Cut squash in half length wise and scoop out all seeds.

Cut squash into French fry strips. Use paper towel to absorb any excess moisture.

Place squash in a bowl and add light mist of non-stick cooking spray.

Season with your seasoning of choice and toss evenly.

Transfer to large baking pan sprayed with non-stick spray. Bake for 40 minutes, flipping half way through baking.

Makes 2 servings.

Per serving:
125 calories
<0.5 g fat
158 mg sodium
33 g carbohydrates
3 g fiber
6 g sugar
3 g protein

Adapted from a Hungry Girl™ recipe