Everyone, across the board, throughout the universe, likes fries. Unfortunately, most fries are not good for you. Of course you know this. Most are GMO potatoes fried in rancid oils. Sorry.
Luckily I have a healthy, delicious option for you: fries that you’ll love, fries that will feel decadent, taste amazing, please the eye and the belly, but are good for you. These are Rosemary Butternut Squash “Fries”. Look at those brown, crispy edges!
(This post contains affiliate links. I may make a commission off sales but your price remains the same.)
But What If You Really Want Potatoes?
Then follow this recipe using sweet potatoes. They are fantastic too and come out crispier than the butternut squash. I just wanted to offer you a non starchy option!
Rosemary is an herb that compliments potatoes and butternut squash really well. Rosemary is one of the most used herbs on the planet. It is drought resistant and easy to grow. In fact, in California it is grown along greenbelts and in parking lots. I NEVER buy rosemary! I just walk outside and clip it. Supposedly just taking a whiff of this aromatic plant improves your memory…but I can’t remember where I read that…
So Let’s talk About Butternut Squash.
Besides the fact that it’s my favorite veggie here are some things you should know: BNS is loaded with vitamin A, tastes very sweet, lasts forever sitting on your counter, is completely versatile (bake it, fry it, roast it, puree it) and when you buy it at the store it looks like this…
How To Work with Butternut Squash
Working with butternut squash can be difficult unless you have the right tools. You need a good sharp knife (my favorite) and a “Y” peeler (affiliate links). With these two tools peeling and cutting a butternut squash is a piece of cake!
After cutting into ‘fry’ shape, drizzle with olive oil, toss in sea salt, pepper and fresh rosemary and bake on a parchment covered cookie sheet.
It’s that easy! The key to crispy edges is to place the oven rack close to the heating element and making sure your ‘fries’ are thin.
The Rosemary Is Optional:
If serving these fries with a simple main course like rotisserie chicken, I highly recommend using rosemary. But if serving alongside something really flavorful like these Jalapeño Turkey Burgers I say skip the rosemary and use straight up sea salt and pepper.
The Recipe: Rosemary Butternut Squash (or Sweet Potato) “Fries”
Tips and what you will need: a good sharp knife (my favorite) and a “Y” peeler are essential for working with butternut squash. I always use unbleached parchment and a rimmed cookie sheet with roasting veggies. The rimmed edges keep the oil from dripping in your oven and the parchment keeps the oil from ruining your pan. This recipe is Paleo and Whole 30 Complaint, gluten free, grain free and dairy free.
The key to these fries is making sure your 'fry' is fairly thin. About a 1/4". Be sure to place the rack in the upper third of oven near the heating element.
- 1 large butternut squash peeled and cut into 'fry' shape (3" by 1/4")
- extra virgin olive oil
- 2-3 Tablespoons fresh rosemary strip leaves from stem and chop
- sea salt and freshly ground pepper to taste
Preheat oven to 400 degrees and place oven rack in upper third of oven.
Use "Y" peeler to peel butternut squash (or sweet potatoes) scoop out seeds.
Cut into fry shapes about 3" by 14" and place on a parchment covered cookie sheet.
Drizzle with olive oil till veggies are all glistening but not drenched.
Sprinkle with sea salt, pepper and rosemary. Toss.
Then spread in a single layer on cookie sheet and place in oven for 40-50 minutes until squash is cooked and edges are brown. Flip the fries about halfway through cooking time.
I hope you love these fries as much as I do! Check back in a few days for those amazing Jalapeño Turkey Burgers! ~ Linda Spiker
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These look delicious + that burger has been salivating before 10am! Definitely need to try this meal out soon!
This is so good and healthy”. So much flavor.
Oh my gosh you are a genius… so simple and soooo delicious!
Oh my gosh you are a genius… so simply and soon delicious!
Yum! Love roasted butternut squash but haven’t made them into fries. Love rosemary fries as well so this looks like the perfect combo!
These sound so yummy! I always think of sweet potatoes, and I love this idea of using amazing squash, especially in the winter!
Yum! I’ve made fries with sweet potatoes but I never thought to do it with squash! Rosemary and squash is a killer combo 🙂
These look crazy amazing!! PS. Thank you for the tutorial on how to cut a butternut squash…seriously though, it’s an art! 🙂
Your pictures make slicing and peeling a butternut so easy. You are right; the right tools make all the difference.
Thanks Rini. It really does make a difference!
These look so delicious! I never thought to prepare squash this way. Thanks for the recipe!
I have never thought of making fries out of butternut. What a clever idea. I bet they will go great with any veggie burger recipe
I’ve made fries out of a lot of different potatoes but never thought to use squash! I love this idea!
These look so yummy! I’ve done a couple of recipes with butternut squash but never fries. What a great idea 🙂
Such a good idea! I love butternut squash and the idea of cutting them into fries is just brilliant. The butternut/Rosemary combo sound amazing.
Yum! I think I could eat the whole pan of these.
I’m always trying to figure out what to do with squash. What a great and tasty looking idea.
I admit that my kids would NEVER eat these, but they’re away for the weekend, so I’m going to try squash this way.
They might surprise you! My grandkids gobble them up!
Yum! Love butternut squash but I do not love peeling it. I’ll have to try it with rosemary!
Love butternut squash & I need to make this!! Never had them as fries, can’t wait to give this a try!!
I am a huge butternut squash fan but never really thought of making fries with the, your post will soon have me go shopping for it. This looks so delicious and flavorful.
Ohhh I want those! My girls would love this – I have a butternut on the counter so I think I will try them this week! Thank you!
Thanks Renee! I love them. I ate all of them the day i shot this post lol.
My, oh my! I’ve already made this twice this week, it’s that good! I shy away from butternut squash because it’s encased in armor, but your tips worked. My husband and I both enjoyed the fries. I’ll definitely be making them again!
hahahaha! Encased in armor…love it!
Love this recipe! I’ve paired squash and rosemary before and they go together so well!!
I often talk about Rosemary as a circulatory and cerebral stimulant, over at Studio Botanica, so you may have heard about memory boosting there?
It’s both delicious and very anti-inflammatory too! xo
Thanks Carol! It is a great combo!
Hey Linda, trying these out tonight and will comment tomorrow once i have attempted them. Quick question, are you not on instagram?
Hi Spencer, yes I am on Instagram! You can click that IG icon right under my photo or visit the_organickitchen. I am also on IG for my second blog under cookwithmedarling. Thanks and hope you liked the BNS fries!
Thanks! Ive followed both! As for the BNS fries (and the jalapeno turkey burgers), WOW. Hands down the tastiest burgers ive ever made, bravo. Will now spend my day planning next weeks meals through your insta accounts haha!
I am so glad! Thanks for the follows. We love those burgers too and make them all the time. Have a great day.
We always do sweet potato, I never thought about squash!
A great alternative!