Butternut Squash Fries with Avocado Dipping Sauce {Easy, Gluten-Free, Fries are Vegan, Vegan Options for Dipping Sauce}

Move over potatoes, these fries are packed with vitamins and fiber! These are light, crispy and even your kids will devour them.

Confession time (once again)…

My name is Lauren, I am half Irish and I don’t love potatoes.

I know,  I know, I am not in the majority here.  And I will be the first to say I know it’s weird.

I don’t like baked potatoes, definitely not mashed (ewwwww) or scalloped potatoes either.  It’s funny because my kids don’t like them either.  I have even made them good old homemade mashed potatoes (with all the butter and cream) and they still don’t like them?  Truth is that they don’t really like sweet potatoes either and I like them.  Like, not love.  I am such a picky one.

I have been telling you guys how difficult it has been trying to make dinner every night with all of these baseball games. We had a day off last week (YAY!) and I saw butternut squash at the store and decided to experiment.  I was simply going to slice it up and roast it, but I decided to try to make them look like FRIES!

Guess what? They loved them!  The GREEN dipping sauce…not so much.  What is it with kids and green stuff anyway?  They even started to pick off the TINY pieces of parsley I added to the fries too.  Seriously!

Don’t let me kids fool you, this avocado dipping sauce is on point! It’s creamy, nutritious and delicious.  No problem kiddies, more for me!

 Butternut Squash Fries with Avocado Dipping Sauce {Easy, Gluten-Free, Fries are Vegan, Vegan Options for Dipping Sauce}

Easy Butternut Squash Fries with Avocado Dipping Sauce

 Course Side Dish
 Cook Time 20 minutes
 Total Time 20 minutes
 Servings 2 -4 servings
 Author Lauren Kelly Nutrition


  • Fries:
  • 1 medium butternut squash
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon ground pepper
  • chopped parsley for topping optional
  • Dipping Sauce:
  • 1 avocado peeled and pit removed
  • 1/2 cup plain Greek yogurt you can use vegan mayonnaise or vegan yogurt as alternative
  • 1 garlic clove minced
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt


  1. Preheat oven to 425 degrees.
  2. Peel squash with a vegetable peeler.
  3. Cut squash in half and remove the seeds.
  4. Using a crinkle cutter (to make it fancy) or a regular knife, slice into fries.
  5. Try to make them all the same size so they bake evenly.
  6. In a medium bowl, mix together olive oil, salt and pepper.
  7. Add squash and mix to make sure its well covered.
  8. Spread evenly onto a baking sheet in single layer, not touching each other. If it’s crowded, use two baking pans otherwise they will not be crispy.
  9. Bake for 20 minutes until edges are golden brown, making sure to shake the pan half way through.
  10. While fries are baking, prepare dipping sauce by placing all of the ingredients in a food processor until smooth.
  11. Remove fries from oven and allow to cool before serving.
  12. Serve with dipping sauce. ENJOY!

I’ve made these twice now while the hubby grilled burgers and my kids ate them (sans the green parsley and dipping sauce) with ketchup and mustard.  Shrug.  At least they ate them? I am counting that as a win.

Just because we are friends and I am keeping it real, the second time I made them I bought the butternut squash already sliced.  HUGE time saver!

I hope you love these too!

Find complete recipe here

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