Butternut squash is a vibrant and nutritious winter squash beloved for its sweet, nutty flavor and smooth, creamy texture. It’s also a powerhouse of essential nutrients, rich in vitamins A and C, fiber, and antioxidants. Baking butternut squash brings out its natural sweetness and enhances its flavors, making it a versatile ingredient in many dishes. The oven’s high heat caramelizes the squash, creating a crispy exterior while keeping the inside tender and moist. This method intensifies the delicious taste and preserves its nutritional benefits, offering a healthy, delectable treat that can be enjoyed in various creative ways. Whether seasoned with savory herbs or sweet spices, baked butternut squash is a delightful addition to any meal, showcasing the best of this versatile vegetable.
Why make this the best recipe?
Healthier Alternative: This recipe uses butternut squash instead of regular potatoes, providing a lower-calorie, nutrient-dense alternative high in vitamins A and C, fiber, and antioxidants. Easy to Prepare: This recipe is easy to follow, with simple, straightforward steps. Peeling, cutting, and seasoning the squash can be done quickly, making it accessible for cooks of all levels. Crispy Texture: The use of olive oil and high-temperature baking ensures that the fries are crispy on the outside while remaining tender on the inside. In addition, adding cornstarch enhances this crispy texture. Flavorful Seasoning: The combination of garlic powder, paprika, salt, and optional herbs adds flavor to the fries. These spices complement the butternut squash’s natural sweetness, creating a delicious and well-rounded taste. Versatility: You can serve these fries as a side dish, a snack, or an appetizer. They pair well with various dipping sauces, and you can also customize them with different seasonings to suit personal preferences. Nutrient-Rich: Unlike traditional fries, this recipe offers a nutritious option rich in essential nutrients. In fact, butternut squash is packed with vitamins, minerals, and fiber, making these fries a guilt-free indulgence.
Ingredients and substitutes
Butternut Squash: The main ingredient provides the base for the fries. It’s rich in vitamins A and C, fiber, and antioxidants, making it a healthy alternative to traditional potatoes. You can use sweet potatoes, carrots, or parsnips as alternatives, though each will have a slightly different flavor and texture. Olive Oil: Helps to coat the fries, promoting even baking and giving them a crispy texture. It also adds a mild, pleasant flavor. You can also use canola oil, avocado oil, or melted coconut oil. Garlic Powder: Adds a savory, aromatic flavor to the fries. You can also use onion powder or freshly minced garlic (though it may burn more easily during baking). Paprika: Provides a mild, sweet pepper flavor and a hint of color to the fries. Smoked paprika (for a smoky flavor), chili powder, or cayenne pepper (for heat). Salt: Enhances the overall flavor of the fries. Use sea salt, kosher salt, or a salt substitute if sodium intake needs to be reduced. Black Pepper: Adds a bit of heat and enhances the flavor profile. You can also use white pepper, cayenne pepper (for more heat), or a pepper blend as substitutes. Dried Herbs (Optional): Adds additional flavor complexity and aroma. Common choices include thyme, rosemary, or oregano. You can also use fresh herbs (which should be added later in the baking process to avoid burning) or other dried herbs like basil or marjoram.
Step by step: Butternut squash fries
Preheat the Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray. Prepare the Butternut Squash: Peel the butternut squash using a vegetable peeler. Cut off both ends of the squash. Slice the squash in half lengthwise and scoop out the seeds with a spoon. Cut the squash into fry-shaped sticks, trying to keep them as uniform as possible for even cooking. Season the Fries: Place the squash sticks in a large bowl. Drizzle the olive oil over the squash. Sprinkle the garlic powder, paprika, salt, black pepper, and dried herbs (if using) over the squash. Toss the squash fries until they are evenly coated with the oil and seasonings. Bake the Fries: Spread the seasoned butternut squash fries in a single layer on the prepared baking sheet. Ensure the fries do not touch each other to ensure they bake evenly and become crispy. Bake Time: Place the baking sheet in the preheated oven. Bake for 20-25 minutes, flipping the fries halfway through until they are golden brown and crispy on the edges. Serve: Remove the fries from the oven and let them cool slightly on the baking sheet. Serve the butternut squash fries hot with your favorite dipping sauce.
Tips for Success
Uniform Slicing: Cut the butternut squash into evenly sized sticks to ensure they bake at the same rate. This prevents some pieces from burning while others are undercooked. Use a sharp knife and a steady hand, or consider using a mandoline slicer for consistent results. Proper Seasoning: Season the fries generously and evenly to ensure each piece is flavorful. Toss the squash sticks in a large bowl with the olive oil and seasonings to coat them thoroughly. Avoid Overcrowding: Spread the fries in a single layer on the baking sheet without overlapping. Use two baking sheets if necessary, or bake in batches. Overcrowded fries will steam instead of bake, leading to a soggy texture. Preheat the Oven: Ensure the oven is fully preheated before placing the fries inside. Wait until the oven reaches the specified temperature (425°F or 220°C) to ensure even cooking and crispiness. Flip for Even Baking: Flip the fries halfway through the baking time to promote even browning. Use a spatula to turn the fries carefully, keeping them in a single layer. Extra Crispiness: For extra crispy fries, sprinkle a small amount of cornstarch over the squash sticks before baking. Toss the squash in cornstarch before adding the oil and seasonings to create a light, crispy coating. Monitor Cooking Time: Watch the fries during the last few minutes of baking to prevent burning. Check the fries around the 20-minute mark and monitor them closely until they are golden and crispy. Let Them Cool Slightly: Allow the fries to cool on the baking sheet for a few minutes before serving. This helps the fries firm up and become even crispier as they cool slightly. Serve Immediately: For the best texture and flavor, serve the fries hot. Have your dipping sauces and accompaniments ready so you can enjoy the fries at their peak. Experiment with Seasonings: Feel free to experiment with different herbs and spices to find your favorite flavor combination. Try adding spices like cumin, curry powder, or Parmesan cheese for a unique twist.
Creative ways to serve butternut squash
Loaded Butternut Squash Fries: Top the fries with your favorite toppings, such as shredded cheese, crumbled bacon, chopped green onions, and a dollop of sour cream or Greek yogurt. Spread the baked fries on a serving platter and add the toppings while they are hot so the cheese melts slightly. Spicy Sriracha Butternut Squash Fries: Toss the fries in a spicy Sriracha mayo sauce for a flavorful kick. Serve the fries with a side of Sriracha mayo (mix mayonnaise with Sriracha sauce to taste) for dipping, or drizzle the sauce over the fries before serving. Herb Parmesan Butternut Squash Fries: Sprinkle freshly grated Parmesan cheese and chopped fresh herbs (such as parsley, thyme, or rosemary) over the fries. Serve immediately so the cheese melts slightly onto the hot fries, creating a savory, cheesy treat. Sweet Cinnamon Sugar Butternut Squash Fries: Toss the fries in a mixture of cinnamon and sugar for a sweet twist. Serve the fries with maple syrup or honey for dipping, perfect for a dessert or a sweet snack. Garlic Aioli Butternut Squash Fries: Serve the fries with a homemade garlic aioli dipping sauce. To make the garlic aioli, mix mayonnaise with minced garlic, lemon juice, and a pinch of salt. Serve the fries with a generous side of the aioli for dipping. Mediterranean Butternut Squash Fries: Serve the fries with tzatziki sauce and top with crumbled feta cheese, chopped olives, and diced cucumbers. Arrange the fries on a platter, sprinkle the toppings over them, and serve with a small bowl of tzatziki for dipping.
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