Butternut Squash Air Fryer Fries

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Modeled after my infamous air fryer carrot fries, this recipe turns squash zig-zags into crispy, garlicky, parmesan-ey (one of those last two is an actual word) little flavor bombs. These are great as a low carb side dish or snack. 

You can find pre-made butternut squash zig-zags at Trader Joe’s and most grocery stores these days. But if you’re having trouble tracking some down, you can make your own. Check out my guide on how to make crinkle cut fries. The same crinkle cutter tool works great for making zig-zags and crinkle cut veggie fries. 

It’s also worth mentioning, this recipe will work fine for regular cut butternut squash (and other veggies).


Butternut Squash Fries

Butternut Squash Fries

Yield: 2 Servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

A lower calorie option for your Fryday! We're using butternut squash zig zags and the air fryer to lighten things up here.


  • 12 oz Trader Joe's Butternut Squash Zig- Zags (or sliced carrots/sweet potato)
  • 1 Tbsp (16g) Olive Oil
  • 1 Clove Garlic, crushed
  • 1/4 C (30g) Reduced
  • Fat Grated Parmesan
  • 1/4 tsp Crushed Red
  • Pepper (optional)
  • 1 pinch Freshly Cracked Black Pepper (optional)


    1. Add the crushed garlic to the olive and stir well. (To crush the garlic, peel and chop a clove. Then sprinkle a bit of kosher salt on top, press the flat of your knife down firmly, and drag the garlic across the cutting board to create a thick paste.)
    2. Toss the zig-zags in the olive oil and garlic mixture.
    3. Mix the parmesan with the red and black pepper. Sprinkle half the mixture over the zig-zags. Toss and repeat with the remaining parmesan mixture.
    4. Add the zig-zags to an air fryer basket or on a baking sheet in an even layer. Air fry at 350 for 16-20 minutes, shaking halfway through for crispier butternut squash fries.
    5. Top with freshly chopped parsley or parsley flakes and dig in!


  • These can be baked in the oven at the same time and temp. Since ovens can vary, just keep an eye on them and adjust the time if needed.

Nutrition Information
Yield 2 Servings Serving Size 1/2 Recipe
Amount Per Serving Calories 200Total Fat 10gCarbohydrates 27gProtein 5g

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