Sweet and Spicy Air Fryer Butternut Squash Fries
These fries turn tender butternut squash into golden, crisp-edged sticks with a warm kick from Chinese five-spice, garlic, and black pepper. The natural sweetness of the squash balances the spice, making a flavorful side that feels lighter than regular fries. Serve Sweet and Spicy Air Fryer Butternut Squash Fries alongside grilled meats, roasted mains, or as a snack with your favorite dipping sauce.
- Prep10 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sweet and Spicy Air Fryer Butternut Squash Fries, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 74
- Heart Health
- 78
- Metabolic
- 40
- Digestive
- 34
- Inflammatory
- 32
- Performance
- 57
- General Wellness
- 1
Preheat the air fryer to 400 degrees F (200 degrees C).
- 2
Put the cut squash in a large bowl. Add the oil, five-spice powder, garlic, sea salt, and pepper. Toss to coat, then place the squash into the air fryer basket.
- 3
Cook in the preheated air fryer, shaking every 5 minutes, until crisp, 15 to 20 minutes total. Remove the fries and season with additional sea salt.
- Calories 159.85 kcal Moderate 8%
- Protein 3.23 g Low Source 6%
- Carbohydrate 26.15 g 10%
- Total Fat 6.53 g Moderate 8%
- Saturated Fat 0.98 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 28.14 mg Low Source 1%
- Dietary Fiber 4.85 g Moderate 17%
- Total Sugars 4.53 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 101.65 mg Low Source 8%
- Iron 1.55 mg Low Source 9%
- Potassium 738.64 mg Moderate 16%
- Vitamin A 1067.57 mcg Good Source 119%
- Vitamin C 42.0 mg Good Source 47%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
About This Recipe
Sweet and Spicy Air Fryer Butternut Squash Fries is made with 6 ingredients and serves 6. It takes about 25 mins and is rated easy. Key ingredients include Black Pepper, Butternut Squash, Five Spice, and Minced Garlic. Each serving provides about 159.85 kcal.
Recipe Questions
- What is Sweet and Spicy Air Fryer Butternut Squash Fries made of?
- The main ingredients are Black Pepper, Butternut Squash, Five-Spice, Minced Garlic, Olive Oil. The full list of 6 is above.
- How long does it take to make Sweet and Spicy Air Fryer Butternut Squash Fries?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 159.85 kcal. The full nutrition breakdown is above.
- Is Sweet and Spicy Air Fryer Butternut Squash Fries easy to make?
- This recipe is rated easy, with 6 ingredients and 3 steps.
- Is Sweet and Spicy Air Fryer Butternut Squash Fries healthy?
- Sweet and Spicy Air Fryer Butternut Squash Fries has an easyChef Pro health score of 56/100. Per serving, it provides 159.85 calories and 3.23 g of protein, or 6% of the Daily Value. It is a good source of vitamin A and vitamin C. It contains Garlic, so it may not be suitable for people with those allergies or dietary restrictions. 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