Lightened-Up Butternut Squash Fries
Lightened-Up Butternut Squash Fries deliver crisp edges and a soft, sweet center, with a gentle parsley aroma and a clean pop of kosher salt and black pepper. They’re a fresh twist on classic fries, perfect as a weeknight side or a game-day snack when you want something lighter without sacrificing crunch and flavor.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lightened-Up Butternut Squash 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 DensityFair
- 51 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 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.
- 92
- Heart Health
- 79
- Metabolic
- 51
- Digestive
- 47
- Inflammatory
- 40
- Performance
- 67
- General Wellness
- 1
Preheat the oven to 425 degrees F (220 degrees C). Coat a baking sheet with cooking spray.
- 2
Spray the squash pieces with cooking spray to coat, then transfer them to a bowl. Season the squash with parsley, kosher salt, and black pepper; toss to coat and arrange on the prepared baking sheet.
- 3
Bake in the preheated oven for 15 minutes, turn with a spatula, and continue baking until soft in the center, about 15 minutes more.
- Calories 139.47 kcal Moderate 7%
- Protein 3.11 g Low Source 6%
- Carbohydrate 35.54 g 13%
- Total Fat 0.58 g Low Source 1%
- Saturated Fat 0.09 g Low Source 0%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 32.0 mg Low Source 1%
- Dietary Fiber 6.22 g Good Source 22%
- Total Sugars 6.64 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 149.47 mg Moderate 12%
- Iron 2.47 mg Moderate 14%
- Potassium 1075.63 mg Good Source 23%
- Vitamin A 1610.69 mcg Good Source 179%
- Vitamin C 64.86 mg Good Source 72%
- 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
Lightened Up Butternut Squash Fries is made with 5 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Butternut Squash, Dried Parsley, and Olive Oil Cooking Spray. Each serving provides about 139.47 kcal, and is a good source of fiber.
Recipe Questions
- What is Lightened-Up Butternut Squash Fries made of?
- The main ingredients are Black Pepper, Butternut Squash, Dried Parsley, Olive Oil Cooking Spray, Salt. The full list of 5 is above.
- How long does it take to make Lightened-Up Butternut Squash Fries?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 139.47 kcal. The full nutrition breakdown is above.
- Is Lightened-Up Butternut Squash Fries easy to make?
- This recipe is rated easy, with 5 ingredients and 3 steps.
- Is Lightened-Up Butternut Squash Fries healthy?
- Lightened-Up Butternut Squash Fries has an easyChef Pro health score of 64/100. Per serving, it provides 139.47 calories and 3.11 g of protein, or 6% of the Daily Value. It is a good source of dietary fiber, potassium, vitamin A and vitamin C. 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.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required