Butternut Squash Cajun Fries
Butternut Squash Cajun Fries deliver a salty, peppery kick balanced by the natural sweetness of roasted squash. Baked until tender with a touch of browning, they offer a lighter twist on classic fries and pair beautifully with your go-to dipping sauces. Serve as a side for burgers, grilled meats, or as a snack when you’re craving something spicy and satisfying.
- Prep20 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Butternut Squash Cajun Fries, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 6 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 44 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 65
- Metabolic
- 23
- Digestive
- 29
- Inflammatory
- 10
- Performance
- 32
- General Wellness
- 1
Preheat the oven to 450 degrees F (230 degrees C). Lightly coat a baking sheet with cooking spray.
- 2
Pat the squash fries dry with paper towels to remove moisture; arrange them on the prepared baking sheet. Sprinkle with Cajun seasoning, black pepper, and salt.
- 3
Bake in the preheated oven until lightly browned and tender, 15 to 20 minutes, turning once.
- Calories 388.12 kcal Moderate 19%
- Protein 1.27 g Low Source 3%
- Carbohydrate 22.73 g 8%
- Total Fat 33.56 g High 43%
- Saturated Fat 2.16 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 97.14 mg Low Source 4%
- Dietary Fiber 2.32 g Low Source 8%
- Total Sugars 2.49 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 55.34 mg Low Source 4%
- Iron 0.82 mg Low Source 5%
- Potassium 401.92 mg Low Source 9%
- Vitamin A 603.37 mcg Good Source 67%
- Vitamin C 23.81 mg Good Source 26%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Butternut Squash Cajun Fries is a Cajun and Creole side dish recipe made with 5 ingredients. It takes about 35 mins, serves 4, and is rated easy. Key ingredients include Black Pepper, Butternut Squash, Cajun Seasoning, and Cooking Spray. Each serving provides about 388.12 kcal.
Recipe Questions
- What is Butternut Squash Cajun Fries?
- It is a Cajun and Creole recipe made with 5 ingredients, usually served for side dish or snack.
- What is Butternut Squash Cajun Fries made of?
- The main ingredients are Black Pepper, Butternut Squash, Cajun Seasoning, Cooking Spray, Salt. The full list of 5 is above.
- How long does it take to make Butternut Squash Cajun Fries?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 388.12 kcal. The full nutrition breakdown is above.
- Is Butternut Squash Cajun Fries easy to make?
- This recipe is rated easy, with 5 ingredients and 3 steps.
- Is Butternut Squash Cajun Fries healthy?
- Butternut Squash Cajun Fries has an easyChef Pro health score of 37/100. Per serving, it provides 388.12 calories and 1.27 g of protein, or 3% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: saturated fat at 2.16 g (11% of the Daily Value). Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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