Recipe: Butternut Squash Fries

by JJ Virgin on December 4, 2016

Fries really are the perfect finger food!

This version is extra nutritious, thanks to all the amazing vitamins and fiber in butternut squash. Little ones and grown-ups alike will love the flavor and natural sweetness.

Bonus: you can find a recipe for homemade ketchup without all the added sugars here.

Butternut Squash Fries joins the other filling, family-pleasing recipes in our Family Favorites menu: Chicken Sloppy Joes over Brown Rice; Peas with Onions, Garlic, and Bacon; and Baked Apples with Cinnamon Oatmeal Crumble.

Butternut Squash Fries


December 4, 2016

Butternut Squash Fries are just right for a cozy, tasty family meal. They’ve got plenty of vitamins and fiber, plus great flavor and natural sweetness.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 4 servings


2 lbs butternut squash, peeled, seeded, and cut into 2-inch x 1/4-inch sticks

4 tsp avocado or palm fruit oil, plus more for the pan

1 tsp sea salt

1 tsp smoked paprika


1Preheat the oven to 450F.

2Lightly oil a large baking sheet.

3Combine the squash, 4 teaspoons oil, sea salt, and paprika in a large mixing bowl and mix well.

4Arrange the squash sticks in a single layer, without touching, on the prepared baking sheet.

5Roast the squash, turning occasionally, until browned, 23-25 minutes and serve.

This recipe is part of the Family Favorites menu, with Chicken Sloppy Joes over Brown Rice; Butternut Squash Fries; Peas with Onion, Garlic, and Bacon; and Baked Apples with Cinnamon Oatmeal Crumble. Check out the Family Favorites Menu and Guide for links to all the recipes, plus more handy tips and activities for fun, peaceful family mealtime.

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

Want more delicious, healthy recipes? Try


Nutrition Facts

Calories144 calories
Sodium616 milligrams
Protein2 grams
Sugar0 grams
Total Fat5 grams
Saturated Fat1 gram
Total Carbohydrates27 grams
Dietary Fiber5 grams

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