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squash air fryer fries

Healthy Air Fryer Squash Fries

  • Author: Mary Voogt, NTP (Contributing Writer)
  • Prep Time: 20 mins
  • Cook Time: 23 mins
  • Total Time: 43 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Air fryer
  • Diet: Vegetarian


  • 1 large butternut or buttercup squash, or 2 large acorn squash, peeled, seeds removed, and cut into sticks
  • 2 Tbsp. olive oil (use the code STEWARDSHIP for 10% off at that site!), avocado oil, melted tallow, melted lard, melted coconut oil, or melted butter
  • salt (Use the code kitchenstewardship for 15% off of your first purchase) to taste

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  1. Peel the squash with a vegetable peeler. Cut in half and remove seeds. Cut the flesh into sticks about 1/2-in. thick.
  2. In a large bowl, mix the squash sticks with oil and a sprinkling of salt.
  3. Preheat the air fryer with the insert to 390 degrees F for 3 minutes.
  4. Add the squash sticks and any extra fat to the air fryer.
  5. Cook for 20 minutes, pausing to mix half way through.
  6. Add extra salt and serve immediately.


  • You can make veggie fries with the same process using carrots, parsnips, beets, rutabaga, and kohlrabi.
  • To make regular fries or sweet potato fries, soak the potato sticks in cold water for at least 30 minutes. Rinse and dry completely before mixing with the oil.
  • Do not overfill the air fryer or the bottom fries will not get crispy. You may have to make the fries in two batches if you have a lot of squash. Keep the first batch crisp in a 300-degree F oven.


  • Serving Size: 1 cup
  • Calories: 60
  • Sugar: 4.6g
  • Sodium: 299mg
  • Fat: 7.2g
  • Saturated Fat: 1g
  • Carbohydrates: 24.6g
  • Fiber: 4.2g
  • Protein: 2.1g
  • Cholesterol: 0mg

Keywords: kid-friendly, vegetable, root vegetable

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