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!
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 Rosemary Butternut Squash 'Fries' on white platter


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 Butternut Squash "Fries" with salad and chicken strips on white parchment paper

Why Rosemary?

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…

A Sprig of Rosemary on marble surface to be used in Butternut Squash 'Fries'

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…

A butternut squash on marble surface for use in Rosemary Butternut Squash 'Fries'

 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!

A woman demonstrating how to peel and slice a butternut squash for use in Rosemary Butternut Squash 'Fries'

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.

Butternut squash cut into fries on parchment paper 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.

Roasted Rosemary Butternut Squash 'Fries' on parchment paper

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.

Turkey burgers and Rosemary Butternut Squash 'Fries

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.

Rosemary Butternut Squash "Fries"
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins

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.

Course: Side Dish
Cuisine: American
Keyword: easy side dish recipe, kid-friendly recipes, vegetarian
Servings: 4 servings
Author: Linda Spiker
  • 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
  1. Preheat oven to 400 degrees and place oven rack in upper third of oven.
  2. Use "Y" peeler to peel butternut squash (or sweet potatoes) scoop out seeds.
  3. Cut into fry shapes about 3" by 14" and place on a parchment covered cookie sheet.
  4. Drizzle with olive oil till veggies are all glistening but not drenched.
  5. Sprinkle with sea salt, pepper and rosemary. Toss.
  6. 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.
  7. Serve hot!

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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