Butternut Squash Fries

Prep Time

15 Minutes

Prep Notes

We are definitely in the heart of squash and root vegetable season and they are oh so good!  I use a vegetable peeler to remove the outer skin from the squash.  I also like to use a large cast iron skillet to cook these in.  The skillet and oil definitely need to be preheated.  I had a little bit of bacon grease left over from earlier so I added two tablespoons of refined coconut oil in with it for a good flavor variation.

Cooking Time

15-30 Minutes for total batches


3 servings


1 butternut squash

4 tablespoons coconut oil, avocado oil, or bacon grease

Salt to taste

Drizzle of honey or maple syrup (optional)


1. Peel squash, remove ends and cut in half lengthwise. Remove seeds.

2. Cut squash into large strips (french-fry size) being careful they are not too thick.

3. Meanwhile, melt oil in a large skillet on medium to medium high heat.

4. Test with a fry to make sure oil is hot enough before placing all the fries in the skillet single file.

5. Cook approximately 15 minutes, turning during this time so each side browns evenly.

6. Place on a plate covered with paper towels to drain.

7. Drizzle with honey or maple syrup and Himalayan Salt.

8. Place remaining squash fries in skillet, repeating steps 5-7.



I ran across a recipe similar to this one online, but forgot to save it. After purchasing a butternut squash at a holiday farmer's market recently, I started thinking about the squash fries  recipe again, but couldn't remember which website it was on so I just decided to wing it.  The honey was an experiment and seemed to pair nicely with the squash.  I also decided the more brown I made the fries, the better taste it gave them!

Next time I think I will experiment with making these in my Nu-Wave Oven using olive oil drizzled over them before baking.  I'm just not big on my food swimming in oil even if using a healthier oil.  I'm not a big fan of deep frying.