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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
  • Category: Side Dish
  • Method: Air fryer
  • Diet: Vegetarian

Ingredients

  • 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

Instructions

  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.

Notes

  • 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.

Nutrition

  • 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