Roasted Butternut Squash Parmesan Fries

Roasted Butternut Squash Parmesan Fries

Dive into these easy to make, low carb roasted butternut squash fries. The almond flour and parmesan seasoned coating makes these simple to make, keto, gluten free, and ideal for dipping!

The leftover butternut squash in my fridge from my Coconut Curry Butternut Squash Soup was calling my name. While I love these low carb avocado fries and these crispy jicama fries, I wanted to test out butternut squash fries too! 

These fries are a healthier way to use up leftover butternut squash, while still keeping on track with a lower carb diet. The coating is made up of Italian seasoned bread crumbs, grated parmesan, and a basic egg wash. Making these gluten free friendly too!

Get the full recipe details below and learn how to make your own roasted parmesan crusted squash fries at home!

“School” Notes:

  • Chef’s Knife and Cutting Board
  • Two Small Bowls
  • Baking Sheet 
  • Cooling Rack
  • Air Fryer (optional)

“Class” Notes:

Slicing Butternut Squash into Fries:

Butternut squash is my splurge carb these days. Sweet potatoes are great but I have a special place in my heart for butternut squash. I had the upper half of the squash left over and thought it was the perfect amount to create these semi sweet and semi savory fries.

I sliced the rind and cut the squash into a batonnet style cut that’s the perfect size for a nice French fry. A batonnet cut is a squared off rectangle about 1/4″ on all sides. You can cut these anyway you want, however, I recommend this size because it allows for a nice crispy outside and a smooth creamy inside.

Making Your Parmesan Almond Flour Breading:

The breaded outside is actually not bread at all. I used seasoned ground almond flour and eggs to dredge and coat the outside. In a bowl, I combined the almond flour, parmesan cheese, lots of garlic powder, and a plethora of Italian style seasonings.

Dip your batonnet butternut squash sticks in the beaten egg and then coat in the almond flour mixture. Repeat until all your fries are coated. Place on a roasting wrack over a cookie sheet. I actually use my cooling wracks for this and spray them first with non-stick olive oil spray. Bake the fries until crispy.

Roasted Butternut Squash Parmesan Fries

Easy Homemade Low Carb Marinara Sauce:

Homemade marinara sauce is the perfect addition to these delicious fries. All I use is tomato paste, water, garlic powder, and again, a plethora of Italian seasonings. Mix everything together until you get the right flavors and textures. Dip your roasted butternut squash parmesan fries until your hearts content!

Roasted Butternut Squash Parmesan Fries

Print Recipe
Serves: 8 Cooking Time: 40 minutes


  • 1/2 Large Butternut Squash, cut into 1/4" batonnet cuts
  • 1 1/2 cups Almond Flour
  • 1/2 cup Parmesan cheese
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Oregano
  • 1 tsp. Thyme
  • 1 tsp. Salt
  • 1 tsp. Basil
  • 1 tsp. Pepper
  • 1 tsp. Onion Powder
  • 2 Eggs, beaten
  • For the Marinara Sauce-
  • 4 oz. Tomato paste
  • 6-8 tbsp. Water
  • 1 tsp. Garlic Powder
  • 1/2 tsp. Oregano
  • 1/2 tsp. Thyme
  • 1/2 tsp. Salt
  • 1/2 tsp. Basil
  • 1/2 tsp. Pepper
  • 1/2 tsp. Onion Powder



Preheat the oven to 350 degrees F. Prepare a baking sheet with a roasting wrack or cooling wrack and spray with a non-stick spray.


Cut the butternut squash into 1/4" thick rectangles about 3" long.


Beat the eggs and set aside.


Combine the almond flour, parmesan, and all the spices listed that go with the almond coating. Mix them thoroughly and place in a shallow dish or pie plate.


Dip each squash stick in egg and them in the almond flour mixture.


Place each one on the baking sheet. Repeat until they are all coated.


Bake for 20-25 minutes until they are cooked and crunchy. These are baked so they will brown slightly but not as much as if they were fried.


Meanwhile, combine all the ingredients for the marinara sauce and let it rest to develop more flavor.


Serve warm and dip in your homemade sauce!

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