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Butternut Squash Fries with Avocado Dipping Sauce {Easy, Gluten-Free, Fries are Vegan, Vegan Options for Dipping Sauce}

July 20, 2016 by lauren.kelly 27 Comments

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Move over potatoes, these fries are packed with vitamins and fiber! These are light, crispy and even your kids will devour them.

These Butternut Squash Fries are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

Confession time (once again)…

My name is Lauren, I am half Irish and I don’t love potatoes.

I know,  I know, I am not in the majority here.  And I will be the first to say I know it’s weird.

I don’t like baked potatoes, definitely not mashed (ewwwww) or scalloped potatoes either.  It’s funny because my kids don’t like them either.  

I have even made them good old homemade mashed potatoes (with all the butter and cream) and they still don’t like them?  Truth is that they don’t really like sweet potatoes either and I like them.  

Like, not love.  I am such a picky one.

I have been telling you guys how difficult it has been trying to make dinner every night with all of these baseball games. We had a day off last week (YAY!) and I saw butternut squash at the store and decided to experiment.  

I was simply going to slice it up and roast it, but I decided to try to make them look like FRIES!

These Butternut Squash Fries are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

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.  

Seriously!

These Butternut Squash Fries are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

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

 No problem kiddies, more for me!

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
5 from 2 votes
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Easy Butternut Squash Fries with Avocado Dipping Sauce

Course Side Dish
Cook Time 20 minutes
Total Time 20 minutes
Servings 2 -4 servings
Author Lauren Kelly Nutrition

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
  • 1/2 cup plain Greek yogurt you can use vegan mayonnaise or vegan yogurt as alternative
  • 1 garlic clove minced
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 425 degrees.
  2. Peel squash with a vegetable peeler.
  3. Cut squash in half and remove the seeds.
  4. Using a crinkle cutter (to make it fancy) or a regular knife, slice into fries.
  5. Try to make them all the same size so they bake evenly.
  6. In a medium bowl, mix together olive oil, salt and pepper.
  7. Add squash and mix to make sure its well covered.
  8. 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.
  9. Bake for 20 minutes until edges are golden brown, making sure to shake the pan half way through.
  10. While fries are baking, prepare dipping sauce by placing all of the ingredients in a food processor until smooth.
  11. Remove fries from oven and allow to cool before serving.
  12. Serve with dipping sauce. ENJOY!

I’ve made these twice now while the hubby grilled burgers and my kids ate them (sans the green parsley and dipping sauce) with ketchup and mustard.  Shrug.  

At least they ate them? I am counting that as a win.

Just because we are friends and I am keeping it real, the second time I made them I bought the butternut squash already sliced.  HUGE time saver!

I hope you love these too!

These Butternut Squash Fries are packed with vitamins and fiber. Even potato lovers will ask for a second helping. From Lauren Kelly Nutrition

Nutrition Facts
Amount Per Serving: 4 servings
Calories 186
% Daily Value*
Total Fat 13.3g 21%
Saturated Fat 2.6g 13%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 586mg 24%
Potassium 258mg 7%
Total Carbohydrates 5.0g 2%
Dietary Fiber 3.6g14 %
Protein 1.1g
Vitamin A 2% • Vitamin C 12%
Calcium 1% • Iron 3%
Nutrition Grade B-
* Based on a 2000 calorie diet

*Nutritional information provided by calorie count.com, not 100% accurate

If you made these fries or any of my other recipes, please come back and let me know. You guys know I love to hear from you!

Thank you for stopping by!

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Filed Under: Gluten Free, Kids, Recipes, Side Dishes, Vegan, Vegetarian, Wheat Free Tagged With: healthy, side dish, vegan, vegetarian

Comments

  1. Kristen @A Mind Full MOm says

    July 20, 2016 at 1:33 pm

    Lauren, my kids have a serious adversion to parsely sprinkled on food too. They even balked at an egg frittata the other day because they saw green flecks in it–fresh dill. It drives me crazy! However, they would love these fries! Can’t wait to try them! And I will love the sauce ๐Ÿ™‚

    Reply
    • lauren.kelly says

      July 20, 2016 at 11:02 pm

      Picky kids! I want that frittata!! ๐Ÿ™‚

      Reply
    • Elisha says

      October 17, 2016 at 11:13 am

      Do you have the nutritional information for this recipe? Particularly the carbs??

      Reply
      • lauren.kelly says

        October 17, 2016 at 11:46 am

        I just added it Elisha, thank you!

        Reply
  2. Dee says

    July 20, 2016 at 4:00 pm

    Wow. Never would have thought to make butternut squash into fries. how clever! Cant wait to try this. The avocado dipping sauce sounds like a perfect match

    Reply
    • lauren.kelly says

      July 20, 2016 at 10:49 pm

      Thank you Dee! The dipping sauce is the BEST!

      Reply
  3. Maria says

    July 20, 2016 at 9:25 pm

    Awesome! I love how crunchy these fries get:)

    Reply
    • lauren.kelly says

      July 20, 2016 at 10:49 pm

      Thank you Maria!

      Reply
  4. Taylor Kiser says

    July 21, 2016 at 2:27 am

    These look so good! I must try them soon! And that avocado dip – perfect!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:30 pm

      Thanks Taylor!

      Reply
  5. Kimberly @ The Daring Gourmet says

    July 21, 2016 at 4:01 am

    Those fries look absolutely gorgeous and I LOVE the idea of using butternut squash, how genius!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:29 pm

      Thanks so much Kimberly!

      Reply
  6. Sylvie says

    July 21, 2016 at 7:25 am

    What a smart idea, they look terrific!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:29 pm

      Thank you Sylvie!

      Reply
  7. Angie says

    July 21, 2016 at 12:31 pm

    I love these crunchy fries and that dipping sauce looks divine!

    Reply
  8. [email protected] says

    July 26, 2016 at 1:11 pm

    5 stars
    Wow! These look more than delicious! I am seriously drooling over here on my computer screen! Yum!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:28 pm

      Drooling is good ๐Ÿ™‚

      Reply
  9. Lauren Gaskill says

    July 26, 2016 at 4:29 pm

    5 stars
    YUM! I love everything about this recipe, Lauren. Can’t wait to make this soon!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:28 pm

      Thanks Lauren!

      Reply
  10. Johnna says

    July 26, 2016 at 5:49 pm

    I am so excited to make these! I have never thought about using butternut squash for fries, even though I use it in so many other dishes. And this is the reason I kept that crinkle cutter. Now I know. ๐Ÿ™‚

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:28 pm

      YES! I had to dig everything up to find my crinkle cutter! ๐Ÿ™‚

      Reply
  11. Megan @ MegUnprocessed says

    July 26, 2016 at 5:56 pm

    Fantastic comfort food!

    Reply
    • lauren.kelly says

      July 26, 2016 at 8:27 pm

      Healthy comfort food is the BEST Megan ๐Ÿ™‚

      Reply
  12. Diane says

    July 27, 2016 at 4:49 am

    These look so good I’m getting hungry! I love the idea of butternut squash as fries. I enjoy sweet potato fries already. That dipping sauce looks great! Haha! Let the kids have the ketchup. I’m for that lovely green sauce!

    Reply

Trackbacks

  1. Butternut Squash Fries with Avocado Dipping Sauce {Easy, Gluten-Free, Fries are Vegan, Vegan Options for Dipping Sauce} – Avocados says:
    April 30, 2018 at 1:19 pm

    […] Find complete recipe here […]

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  2. The 10 Best Winter Squash Recipes says:
    November 27, 2018 at 9:54 am

    […] Butternut Squash Fries […]

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  3. Oven Baked Polenta Fries | The Noshery says:
    May 5, 2020 at 11:27 am

    […] butternut squash fries with avocado dipping sauce […]

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