Try these keto friendly butternut squash fries and enjoy their crunchy texture, combined with a mildly sweet taste and accompanied by a healthy dipping sauce, with a touch of fresh basil.
These butternut squash fries are low in calories but high in nutrients, which makes them perfect for an evening snack. Although they’re far from being your usual french fries, they are a great option for those who are looking for a healthier but delicious option. In addition, the butternut squash contains a very low amount of carbs, which makes it acceptable for those who follow a keto diet.
The butternut squash is actually considered a fruit, and it is part of the cucurbitaceae family, along with zucchini and pumpkin. Among its main nutrients, there’s vitamin C, vitamin A, magnesium, potassium and calcium. Apart from improving your digestion, bone health and immune system, the butternut squash has a mild sweet and nutty flavor, which makes it perfect for both sweet and savory recipes.
Note: If you don’t have an air fryer, you can use your oven. In that case I’d bake them at 180ºC (356ºF) for 20 minutes and then at 200ºC (392ºF) for the last 5 minutes.
How to make these butternut squash fries with dipping sauce
Ingredients (4 servings)
🌟 Fries
- 1 butternut squash
- 2 tbsp of olive oil
- Salt and pepper
🌟 Dipping sauce:
- 2 avocados
- 1 tbsp of honey
- 3 tbsp of Dijon mustard
- A handful of fresh basil leaves
- Salt and pepper
Instructions:
- Cut the squash in 4 pieces, remove the seeds and peel them
- Cut the pieces into thin slices, then into fries
- Add the olive oil, salt and pepper
- Pre-heat the air fryer for 5 minutes
- Place the fries into the air fryer basket and bake for 20 minutes at 160º (320ºF)
- After that, set it at 200º (392ºF) and bake for 5 minutes more
- While baking, make sure to remove the basket and shake or flip the fries at least once
- In the meantime, grab a bowl and place the avocados. Mash them with a fork
- Add the honey, mustard, salt and pepper. Here you can also add some lime juice
- Separate the basil leaves from its stems and chop them
- Add them to the bowl and mix it all together
- Once the fries are done, it’s ready to be served!
Done! Enjoy these air fryer butternut squash fries with a healthy dipping sauce.
Let me know if you liked this recipe in the comments below and of course, if you tried it, don’t forget to mention @thecrazypeanut on social media 🙂
Below you’ll find the nutritional values of this recipe:
Air fryer butternut squash fries
Equipment
- 1 Air fryer
Ingredients
Fries
- 1 butternut squash
- 2 tbsp of olive oil
- salt and pepper
Dipping sauce
- 2 avocados
- 1 tbsp of honey
- 3 tbsp of Dijon mustard
- 1 handful of fresh basil leaves
- salt and pepper
Instructions
- Cut the squash in 4 pieces, remove the seeds and peel them
- Cut the pieces into thin slices, then into fries
- Add the olive oil, salt and pepper
- Pre-heat the air fryer for 5 minutes
- Place the fries into the air fryer basket and bake for 20 minutes at 160º (320ºF)
- After that, set it at 200º (392ºF) and bake for 5 minutes more
- While baking, make sure to remove the basket and shake or flip the fries at least once
- In the meantime, grab a bowl and place the avocados. Mash them with a fork
- Add the honey, mustard, salt and pepper. Here you can also add some lime juice
- Separate the basil leaves from its stems and chop them
- Add them to the bowl and mix it all together
