• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Lauren Kelly Nutrition
  • Home
  • About Me
    • Privacy Policy
  • Recipes
  • Props
  • Wellness
  • Services
  • Contact
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • Recipe Index
  • Contact
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×

    Home » Recipes » Side Dishes

    Butternut Squash Fries with Avocado Dipping Sauce

    Published: Jul 20, 2016 · Modified: Oct 24, 2022 by Lauren Kelly · This post may contain affiliate links.

    Pin
    Share
    Tweet
    Jump to Recipe
    These Butternut Squash Fries with Avocado Dipping Sauce are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

    These Butternut Squash Fries with Avocado Dipping Sauce are light, crispy and even your kids will devour them. Move over potatoes, these butternut squash fries are packed with vitamins and fiber!

    Overhead picture of crinkled butternut squash fries on a dark baking tray scattered with a hand dipping one fry into the small white bowl of avocado dipping sauce.

    Since I am not a potato lover and I am trying to follow a low carb diet, I decided to make these butternut squash fries to lighten them up a bit. I even bought this awesome crinkle cutter to make them a little more fun.

    This fun little gadget was simple to use and yes, they did look pretty cool too. These butternut squash fries came out crispy and delicious.

    I recently make these for my kids and guess what? They loved them!  

    The GREEN dipping sauce...not so much.  

    What is it with kids and green stuff anyway?  They even started to pick off the TINY pieces of parsley I added to the fries too.  

    Don't let my kids fool you, this avocado dipping sauce is on point! It's creamy, nutritious and delicious.

    No problem kiddies, more for me!

    If you like these fries you will love this Butternut Squash Caramelized Onion Burrata Pizza, Maple Cinnamon Sweet Potato Fries, Winter Kale Salad with Butternut Squash and Farro and these Butternut Squash, Black Bean and Quinoa Quesadillas.

     All of these would be even more delicious with some Spiked Apple Cider!

    Why You Should Make These Butternut Squash Fries with Avocado Dipping Sauce

    These delicious fries are so simple to make, from start to finish they will be done in under 30 minutes.

    If you haven't tried butternut squash yet, it has a similar taste to pumpkin and a wonderful, light, almost nutty taste.It's loaded with potassium, vitamins and fiber.

    Yes, butternut squash contains carbohydrates, but still low enough to fit into a low carb diet if you'd like. I don't crazy with carbohydrates coming from fruits and vegetables.

    The tasty avocado dipping sauce is so simple to make and loaded with healthy fats. It's so yummy you will want to eat it with everything!

    Recipe Ingredients

    • Butternut squash - Butternut squash is an loaded with powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. It's easy to find in most grocery stores and is filled with heart-healthy fiber.
    • Avocado - One of my favorite fruits, avocados are also loaded with heart healthy fats, potassium and fiber. Avocados have a natural creaminess that makes the perfect texture for dressings and dips.
    • Plain Greek yogurt - I just love my Greek yogurt. It's filled with protein and also lends a wonderful creamy texture to this dip.
    • Garlic - I love garlic so much. If you want you can increase or decrease the amount of garlic, depending on your tastes.
    Close up butternut squash fries.

    Recipe FAQ's and Expert Tips

    How can I make sure these butternut squash fries get crispy and not soggy?

    The most important thing you have to do is to make sure the fries are spread out evenly across the baking sheet and there are no overlapping pieces. If its too crowded, please use two baking sheets to ensure your fries get crispy.

    I'm vegan, can I use something else besides Greek yogurt for the dipping sauce?

    Although I haven't tried thee substitutions myself, you can use a vegan yogurt such as a coconut milk yogurt or almond milk yogurt.

    Can you make these butternut squash fries ahead of time or will they get soft?

    I have definitely made these ahead of time and they still came out delicious and crispy. I simply baked them for 10-15 minutes so they are still a little hard, wrapped them up and refrigerate until ready to serve.

    Then I reheated them for 10-15 minutes until crispy!

    Close up picture of butternut squash fries on a dark baking sheet with a small white bowl of avocado dipping sauce in the middle of the baking sheet and one butternut squash fry in the dipping sauce

    Related Recipes

    Roasted Butternut Squash from Well Plated

    Butternut Squash Soup from Love and Lemons

    Mashed Butternut Squash from Spend with Pennies

    Vegetarian Butternut Squash Chipotle Chili from Cookie and Kate

    Please feel free to follow me on Pinterest, Facebook and Instagram! Thanks for stopping by!

    • Buffalo Chicken Cobb Salad
    • Shrimp Ceviche
    • Shrimp Fried Cauliflower Rice
    • Quinoa Avocado Tomato and Black Bean Salad with Cilantro Lime Vinaigrette
    These Butternut Squash Fries with Avocado Dipping Sauce are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

    Easy Butternut Squash Fries with Avocado Dipping Sauce

    These Easy Butternut Squash Fries with Avocado Dipping Sauce are healthy and delicious!
    5 from 14 votes
    Print Pin Rate
    Course: Appetizer, dinner, Side Dish, vegetarian
    Cuisine: American
    Diet: Low Fat
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 servings
    Calories: 187kcal
    Author: Lauren Kelly

    Ingredients

    • Fries:
    • 1 medium butternut squash
    • 1 tablespoon olive oil
    • 1 teaspoon salt
    • 1 teaspoon ground pepper
    • chopped parsley for topping optional
    • Dipping Sauce:
    • 1 avocado peeled and pit removed
    • ½ cup plain Greek yogurt you can use vegan mayonnaise or vegan yogurt as alternative
    • 1 garlic clove minced
    • 1 tablespoon lemon juice
    • ¼ teaspoon salt

    Instructions

    • Preheat oven to 425 degrees.
    • Peel squash with a vegetable peeler.
    • Cut squash in half and remove the seeds.
    • Using a crinkle cutter (to make it fancy) or a regular knife, slice into fries.
    • Try to make them all the same size so they bake evenly.
    • In a medium bowl, mix together olive oil, salt and pepper.
    • Add squash and mix to make sure its well covered.
    • Spread evenly onto a baking sheet in single layer, not touching each other. If it's crowded, use two baking pans otherwise they will not be crispy.
    • Bake for 20 minutes until edges are golden brown, making sure to shake the pan half way through.
    • While fries are baking, prepare dipping sauce by placing all of the ingredients in a food processor until smooth.
    • Remove fries from oven and allow to cool before serving.
    • Serve with dipping sauce. ENJOY!

    Notes

    To store butternut squash fries: Place in an airtight container in the refrigerator for up to 5 days.
    To store dipping sauce: Place in an airtight container for a few hours, up to one day. NOTE: the sauce may turn brown from the avocados. I like to squeeze a small amount of lemon or lime juice on top of the dipping sauce to prevent it from turning brown.
    To reheat butternut squash fries: These taste best when reheated in the oven to maintain their crispiness. Place on a baking sheet and bake at 350 degrees F for 10-15 minutes.

    Nutrition

    Calories: 187kcal | Carbohydrates: 25g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 2mg | Sodium: 750mg | Potassium: 917mg | Fiber: 7g | Sugar: 6g | Vitamin A: 20024IU | Vitamin C: 46mg | Calcium: 133mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!

    You might also like

    • Cherry Vanilla Almond Chia PuddingCherry Vanilla Almond Chia Pudding
    • Gluten-Free Pumpkin Pie with Pecan Crust {Low Carb Option}Gluten-Free Pumpkin Pie with Pecan Crust {Low Carb Option}
    • Mini Bacon Cheese Balls {Keto, Low Carb, Gluten Free, Grain Free}Mini Bacon Cheese Balls {Keto, Low Carb, Gluten Free, Grain Free}
    • Blueberry Chia Oatmeal {5 ingredients, Gluten-Free, Dairy-Free}Blueberry Chia Oatmeal {5 ingredients, Gluten-Free, Dairy-Free}
    Pin
    Share
    Tweet
    « Lemon Chia Seed Pancakes {Vegan, Whole Grain}
    Over 25 Lightened Up Summer Cocktails »

    Reader Interactions

    Comments

    1. Kellie H

      November 01, 2022 at 9:42 am

      5 stars
      I never thought to make fries with butternut squash so I decided to give this a try. They are delicious and the dipping sauce is so good!

      Reply
    2. Jessica

      November 01, 2022 at 9:22 am

      5 stars
      The fries were so delicious... and that SAUCE! I'm going to make it to serve with so many other things too. Thank you!

      Reply
    3. Allyssa

      November 01, 2022 at 8:26 am

      5 stars
      Avocado dip is my favorite! Super amazed by this delicious butternut squash fries recipe! turned out really flavorful and tasty! Thank you for sharing! Highly recommended!

      Reply
    4. Kristyn

      March 11, 2022 at 10:55 am

      5 stars
      Ok, I have found a new addiction!! Where have these been all my life?! Super easy to make, delicious, & the dipping sauce is amazing!!

      Reply
      • cristodulo

        April 19, 2022 at 9:31 am

        5 stars
        i try myself few time and you have perfect right it s a food of Good butternut squash

        Reply
    5. Toni

      March 11, 2022 at 9:18 am

      5 stars
      I love it!! The dipping sauce is so amazing, too! This recipe is such a winner!

      Reply
    6. Dana

      March 11, 2022 at 7:57 am

      5 stars
      These were a big hit in our house! I'll definitely be making these any time our menu calls for fries from now on.

      Reply
    « Older Comments

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    Hi, I'm Lauren! I love creating easy, simple, healthy recipes for you! Many of them are low carb and gluten free, and all of the are delicious!.

    More about me →

    Popular

    • Crock Pot Steak Fajitas
    • Shrimp Fajitas
    • Chocolate Zucchini Bread
    • Raspberry Yogurt Popsicles
    My Newest Cookbook!
    Greek Yogurt Cookbook
    Wheat-Free Cooking!
    Everything Wheat Free Book

    Subscribe to receive my latest recipes by email!

    You can unsubscribe at any time.

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Lauren Kelly Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    Copyright © 2021 Lauren Kelly Nutrition

    Enter your name and email and get the weekly newsletter... it's FREE!
    LAUREN KELLY NUTRITION
    Your information will *never* be shared or sold to a 3rd party.