Butternut squash fries are one of this fall's most popular healthy air fryer swaps. You get crispy edges and tender, naturally sweet centers with just one tablespoon of oil, plus a smoky Greek yogurt dip that adds protein.
Smoky Butternut Squash Fries with Chipotle Yogurt Dip
30 min (10 prep + 20 cook) 400°F Serves 4
Ingredients
1 medium butternut squash (about 2 1/2 lb whole, about 1 1/2 lb / 680 g peeled and seeded)
1 tbsp olive oil (or avocado oil)
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp fine sea salt, plus more to taste
For the dip: 1/2 cup (120 g) plain nonfat Greek yogurt
For the dip: 1 chipotle pepper in adobo, minced, plus 1 tsp adobo sauce
For the dip: 1 tsp lime juice and a pinch of salt
How Do You Make Butternut Squash Fries in an Air Fryer?
Cut the squash: Peel the squash, cut off both ends, halve it, and scoop out the seeds. Cut it into fries about 1/2 inch thick and 3 to 4 inches long. Fries of even thickness cook evenly.
Dry and season: Pat the fries dry with a towel. Toss them in a bowl with the oil, cumin, smoked paprika, garlic powder, and salt until evenly coated.
Preheat: Preheat the air fryer to 400°F for about 3 minutes.
Air fry in a single layer: Spread the fries in a single layer, splitting them between both baskets of a dual basket air fryer if you have one. Air fry at 400°F for 18 to 22 minutes, shaking or flipping halfway, until the edges are browned and the centers are tender.
Make the dip: While the fries cook, stir the Greek yogurt, minced chipotle, adobo sauce, lime juice, and a pinch of salt together in a small bowl.
Rest and serve: Let the fries rest in the basket for 2 to 3 minutes so they firm up, then taste, add salt if needed, and serve hot with the dip.
Dual basket tip: Make it a full meal. Put the squash fries in basket 1 at 400°F for 18 to 22 minutes and juicy chicken thighs or lemon garlic salmon in basket 2, then use Sync/Smart Finish so everything comes out together. On a basket-plus-oven model like the Midea, the fries go in the top basket and a flat tray of chicken goes in the lower oven.
Fries + a sheet-pan main: Midea 11-Qt Dual Zone6-Qt basket on top for the fries, a 5-Qt oven below for a flat tray of protein, with windows on both.
Per serving (1/4 of the recipe, about 1 cup of fries plus 2 tbsp of dip): about 130 calories, 4 g fat (0.5 g saturated), 22 g carbohydrate, 4 g fiber, 5 g sugar, 5 g protein, and 370 mg sodium. These are estimates calculated from standard USDA values for raw butternut squash, olive oil, nonfat Greek yogurt, and the salt listed. They will vary with squash size and brands.
Flavor Variations
Cinnamon-maple: skip the cumin and paprika; toss with 1/2 tsp cinnamon, then drizzle 1 tsp maple syrup over them after cooking
Parmesan-herb: sprinkle 2 tbsp grated Parmesan and 1/2 tsp dried thyme over the fries for the last 2 minutes
Chili-lime: swap the cumin for chili powder and finish with lime zest
Everything bagel: 1 tsp everything bagel seasoning right after cooking
Frequently Asked Questions
How do you get butternut squash fries crispy in the air fryer?
Cut them to an even 1/2-inch thickness, pat them dry, use just a little oil, and cook them in a single layer at 400°F. Overcrowding steams the squash, so split a big batch between two baskets or cook it in rounds.
Do I need to peel butternut squash for fries?
Peeling gives the most fry-like texture. The skin is edible, though, and you can leave it on if you scrub the squash well. It will be a bit chewier.
Can I use pre-cut butternut squash?
Yes. Store-bought squash spears or sticks work well. Cut any thick pieces down to about 1/2 inch and check them a few minutes early, since pre-cut squash is often smaller.
How many calories are in air fryer butternut squash fries?
We estimate about 130 calories per serving (1/4 of the recipe including the dip), with about 4 g fat, 22 g carbs, 4 g fiber, and 5 g protein. These numbers are calculated from standard USDA values for the ingredients and will vary with the brands you use.
Can I make these in a dual basket air fryer?
Yes. A dual basket is ideal here. Split the fries across both baskets for a single layer, or cook fries in one basket and a protein like salmon or chicken thighs in the other, using Sync Finish so both are done together.
