A plate of oven baked butternut squash fries with a small bowl of maple aioli dipping sauce.
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Butternut Squash Fries with Maple Aioli

Low carb but high on flavor, butternut squash fries are a super fun alternative to baked sweet potato fries. If you love oven roasted butternut squash, this "french fry" version will be a hit. Serve these "fries" immediately with maple aioli dipping sauce. They don't keep well, but are utterly addictive, so prepare your appetite accordingly. 
Course Side Dish
Cuisine American
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4
Calories 318kcal
Author Danielle Esposti



Butternut Squash Fries

  • 1 large butternut squash sliced into 3” x 1/2” "fry" shapes
  • 2 tbsp olive oil
  • 1 tsp tsp salt
  • ¼ tsp garlic powder
  • ¼ tsp dried thyme

Maple Aioli


  • Heat oven to 425°F. Line a baking sheet with parchment paper.
  • Cut the butternut squash into fry shapes. To do so, divide the squash into 3 sections. Slice the skin from each section. Divide the upper ("neck") section into squares, then slices into fries. Divide the bottom section in half, then scoop out the seeds (a melon baller works great!). Slice the flat bottom away, then divide the remaining squash pieces into fry shapes.
  • Toss butternut fries with olive oil, salt, garlic powder, and thyme.
  • Spread the fries onto a prepared baking sheet in an even layer. Leave room between each fry and ensure they are not touching.
  • Transfer the baking sheet to the oven and roast 40-45 minutes, flipping once halfway through.
  • Make the maple aioli. Combine the mayonnaise, maple syrup and salt in a small bowl. Whisk until smooth.
  • Serve the butternut squash fries fresh from the oven with maple aioli dipping sauce on the side. These do not keep well in the fridge, so we suggest consuming immediately.


  • Line the baking sheet with parchment to prevent the squash from sticking.
  • Leave space between each "fry" to ensure they crisp, not steam.
  • For softer but more caramelized fries, bake 40-45 minutes. For firmer fries that are slightly less sweet, bake 30-35 minutes.


Calories: 318kcal | Carbohydrates: 27g | Protein: 3g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 638mg | Potassium: 35mg | Fiber: 4g | Sugar: 10g | Vitamin A: 360% | Vitamin C: 60% | Calcium: 19% | Iron: 4%