Recipe: Simple Butternut Squash Fries - Celiac Disease
May 2 2010

Recipe: Simple Butternut Squash Fries

I don’t know about you, but if something is in the shape of a French fry, I find it is so much more fun to eat. I love to dip my “fries” into ketchup, hummus or hot sauce. Over the past year, I have made all kinds of vegetables into “fries” by coating with them a little extra-virgin olive oil, seasoning with sea salt & pepper and then roasting in the oven. It is simple and so easy and naturally gluten-free. One of my favorite vegetables to make into French fries is the butternut squash.

Butternut squash is low in fat and high in fiber. It also provides a significant source of potassium and vitamin B6. The color of the squash indicates its high levels of beta carotene, which the body converts to vitamin A. And lastly, a 1 cup serving provides more than half of the RDA of vitamin C.

butternut squash

To prepare the squash, wash and dry it. Carefully (and I mean really be careful – you may want to use a dishtowel to help protect your hand) slice the squash in half. I have tried peeling it before slicing and that does make it slightly easier to cut, however, I prefer the peel to be left on the squash. Scoop out the seeds and then slice the squash into French fry shapes. Toss in extra-virgin olive oil or spray with Pam and season as you like. I just use sea salt & fresh ground pepper, but cayenne, chili powder & cumin would be tasty, too. Toss into your preheated oven (375 or 400). Bake for 20-40 minutes, flipping once & keeping a close eye on.

Some other vegetables that I have made into French fries included yucca root, parsnips, rutabaga and sweet potatoes. I have also been known to eat raw okra or green beans dipped in ketchup as “fries” in the summer time. They are nice & cool on hot summer days.

Choosing foods that are naturally gluten-free simplifies eating and basically removes the stress. Naturally gluten-free foods are minimally processed or not processed at all. Meaning there aren’t lists of ingredients as long as the Declaration of Independence to go through.

Article Written by:

Kyle Eslick is the founder of Gluten Free Media, as well as the creator of the popular Celiac Support Groups page. Connect with us on Facebook, Twitter, and now Google+!


  1. Vic Dolcourt says:

    You can also use Kabocha. Again, don’t skin the squash. The Japanese don’t. If you’ve never tried Kabocha, it is Japanese pumpkin and taste sweet like butternut.

  2. chs says:

    Do you eat the peel? Just curious, because I’d always removed it. Thanks!

  3. Heidi Kelly says:

    Thanks Kim!! I have made these, only in cubes but you are RIGHT that “fries” are so much more fun to eat! What a great “mind trick” to play on little kids to get them to eat more veggies!

    I love Yucca Root fries, I even make Yucca Root “mashed potatoes,” from back when I cooked for Sam’s buddy with EE, who was allergic to potatoes. Have you ever had the Cassava Chips from Arico Foods? AWESOME! They have twice the fiber of potatoes and my boys love them, especially the Sea Salt Mist flavor.

    My boys also love raw green beans (me, not so much) but the Okra sounds good. Never had it raw before… Thanks for the idea!


  1. Recipe: Simple Butternut Squash Fries | ClubEvoo says:

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