Golden Sesame Butternut Squash Fries: A Healthy Oven-Baked Delight with Turmeric & Cumin

Discover the irresistible flavor of oven-baked butternut squash “fries” – perfectly seasoned with warming turmeric and aromatic cumin, finished with a delightful sesame seed crunch! Prepare a batch for a wholesome snack or a vibrant side dish, ideal for pairing with your favorite creamy dip.

As the crisp air of autumn deepens into the chill of winter, I often find myself dreaming of warmth. Here in Virginia, the cold has truly settled in, and I’m right there with it, feeling the frosty bite through every uninsulated corner of my townhouse. Opening the kitchen cabinets sometimes feels like reaching into a refrigerator; a gust of cold air greets me, and the dishes I pull out are surprisingly icy to the touch, hardly inviting for a cozy meal.

To combat this persistent chill, I confess to cranking up the Nest thermostat, hoping to coax the lower floors into a state of defrost while the top floor luxuriates at a balmy eighty degrees. It’s a constant battle against the elements, and I imagine many of you are experiencing similar frosty conditions. While I genuinely appreciate the beauty of changing seasons, the colder months have never quite been my cup of tea. They demand so much extra effort, don’t they?

There are the endless layers of clothing, the necessity of heavy socks, and the constant application of moisturizer to ward off dry skin. And if you manage to snag a few precious rays of Vitamin D throughout the day, that’s truly a bonus! Despite the challenges, there’s an undeniable joy in finding comfort and warmth indoors, especially through food. Today, I’m thrilled to share a recipe that promises to do just that – it will infuse your kitchen with delightful aromas, warm your heart, and nourish you from the inside out.

Introducing these incredible Golden Sesame Butternut Squash Fries! They are oven-baked to perfection, imbued with the rich, earthy warmth of turmeric and cumin, and boast a wonderfully crunchy, seeded exterior. Each bite is a savory-sweet explosion, making them an instant favorite for anyone seeking a healthy yet deeply satisfying dish. So, prepare to open your oven and say, “Open, sesame!” to a new culinary adventure.

It’s fascinating to think that these delicious fries actually predate the official inception of Flora & Vino, LLC. Their very first appearance was on my Instagram feed almost two years ago. Back then, Flora & Vino was merely a burgeoning passion project, not yet a “proper” business, and I was still balancing a demanding 9-to-5 job with my side hustle as a food blogger. Fridays were particularly special; getting off work early meant a rush home, eager to whip up a pan of these “fries” to truly and properly celebrate “fry-day” in style.

The initial spark for these Golden Sesame Butternut Squash Fries came from a cookbook I deeply admire: The No Meat Athlete Cookbook. Whenever I stumble upon a fry recipe in a cookbook, I can’t help but get a little excited – because, frankly, fries are unequivocally “my thing.” If you’ve been following Flora & Vino for a while, you’ll know that I’ve experimented with and perfected quite a few fry recipes over the years. Don’t believe me? Feel free to browse through the extensive fry archives on my blog; you’ll find a delightful array of variations.

Most people are familiar with making their own sweet potato fries or classic potato fries, which are undoubtedly delicious. But I have to ask: have you ever ventured into the wonderful world of squash fries? Butternut squash, with its inherent sweetness and creamy texture when cooked, makes for an incredibly flavorful and surprisingly healthy alternative to traditional potatoes. It absorbs seasonings beautifully and gets wonderfully tender on the inside with a satisfying crisp on the outside. This recipe is a fantastic way to introduce a new vegetable into your fry rotation, offering a unique twist that’s both nourishing and incredibly satisfying.

One of my favorite shortcuts for this recipe involves a trip to my local Whole Foods, where they often stock pre-packaged, crinkle-cut butternut squash and sweet potato “fries” in the produce section. If these are available to you, I highly recommend grabbing a container or two for this recipe. They save a significant amount of prep time and ensure uniform sizing, which is key for even cooking. This convenience allows you to get these delicious fries from kitchen to table in record time, perfect for a busy weeknight or an impromptu snack attack.

However, if pre-cut squash isn’t an option, don’t despair! You can absolutely peel and slice a fresh butternut squash yourself. The process is much like preparing sweet potatoes for fries, as detailed in my oil-free sweet potato fry recipe. Just be sure to use a sharp peeler and a sturdy knife to safely manage the squash. For this particular recipe, though, we’re skipping the skins to ensure a consistent texture, so no need to worry about leaving them on, friends.

The genesis of this recipe happened on a memorable Friday afternoon two years ago. I had a couple of containers of those convenient crinkle-cut butternut squash in my fridge, and the idea of transforming them into something warm, spiced, and utterly comforting instantly took hold. You are truly going to fall in love with the harmonious blend of flavors in this dish: the earthy, warm notes of turmeric and cumin perfectly complement the natural sweetness of the roasted butternut squash, all brought together with a delicate, nutty finish from the sesame seeds. It’s a symphony for the taste buds, promising a delightful culinary experience that will leave you wanting more.

Crafting your own batch of these vibrant golden squash fries is incredibly straightforward, requiring just a few key ingredients that are likely already in your pantry. Here’s a concise list of what you’ll need to transform simple butternut squash into a flavorful, nutritious snack or side:

• Pre-cut Butternut squash crinkle cut “fries” (or a whole butternut squash to peel and slice yourself)
• Ground turmeric (for that beautiful golden hue and earthy warmth)
• Ground cumin (to add an aromatic depth that complements the squash)
• Garlic powder (a touch of savory deliciousness)
• Himalayan sea salt (to enhance all the flavors)
• Freshly ground black pepper (for a hint of subtle spice)
• Avocado oil (optional, but highly recommended for crispiness and adhesion)
• White sesame seeds (for that irresistible nutty crunch and visual appeal)

The preparation for this recipe is refreshingly simple, designed to get you from prep to plate with minimal fuss. Begin by adding your pre-cut squash fries to a large mixing bowl. Next, sprinkle in the ground turmeric, cumin, garlic powder, sea salt, and black pepper. If you choose to use it, now is also the time to drizzle in the avocado oil. Then, it’s time to “toss, toss, toss” until every single piece of squash is thoroughly coated in the fragrant spice mixture. This ensures an even distribution of flavor and that signature golden color.

A quick note for those who prefer an oil-free approach: you can certainly omit the avocado oil. However, do keep in mind that the oil plays a crucial role in helping the spices adhere beautifully to the squash, and more importantly, it acts as a binder for the sesame seeds, ensuring they stick and create that fantastic crunchy crust. Without the oil, your fries may still be delicious, but the texture and spice adhesion will vary. Once coated, we’ll bake them in a preheated oven for approximately 25-30 minutes, or until they achieve a gorgeous golden-brown color and become delightfully crispy on the edges. Mmm, the aroma alone is enough to get your taste buds tingling!

While these Golden Sesame Butternut Squash Fries were born from a “fry-day” tradition, their versatility extends far beyond a single day of the week! They are truly a perfect addition to any meal or snack time. Imagine baking a pan on a chilly afternoon, filling your home with an inviting aroma, and then enjoying them as a cozy, satisfying snack. They also make an absolutely superb side dish to virtually any plant-based main course. Think about serving them alongside a hearty lentil burger, a vibrant quinoa bowl, or even a simple roasted vegetable medley to elevate the flavors and add a comforting texture.

These fries are also a brilliant strategy for encouraging kids to eat their veggies – who can resist vegetables when they come in a fun, “fry” form? The sweet nature of butternut squash combined with the mild, appealing spices makes them a kid-friendly option that’s both nutritious and delicious. For those who might not be big fans of turmeric’s distinct flavor, feel free to adjust the amount, using less or even omitting it entirely. Your fries will still be wonderfully golden (thanks to the squash itself) and flavorful, just without the prominent turmeric note.

What if you can’t find pre-cut butternut squash fries anywhere, and the thought of peeling, slicing, and dicing a whole squash just isn’t appealing right now? That’s perfectly alright! This fry recipe is incredibly adaptable. You can easily substitute butternut squash with sweet potato or even regular potato wedges, applying the same spice mixture and baking method for equally delicious results. This flexibility ensures you can enjoy a version of these tasty fries no matter what ingredients you have on hand.

When it comes to serving, the possibilities are endless. These fries are fantastic on their own, but they truly shine when paired with your favorite dip. I personally love them with classic plain ketchup for a touch of tangy sweetness, a dollop of creamy hummus for added protein and richness, or a dash of hot sauce if I’m craving a spicy kick. Don’t hesitate to experiment with your own favorite condiments – a homemade aioli, a cooling yogurt dip, or even a spicy cashew cream would all be excellent choices. However you choose to enjoy them, prepare for a flavorful experience!

Enjoy every golden, crispy bite!

If you take the plunge and make these delightful Golden Sesame Butternut Squash Fries, I would absolutely love to hear about it! Your feedback is invaluable and truly helps me to continue creating more delicious recipes for all of you.

Be sure to leave me a comment, a rating, and a review below so I can use your wonderful insights to craft even more “yums” in the future. 

Don’t forget to give me a shout-out on Instagram! Please use the hashtag #floraandvino to share your beautiful creations with me and the entire Flora & Vino community. I can’t wait to see them!

For more culinary inspiration and to save this recipe (and many others!) for later, make sure to check out my Pinterest page. It’s filled with exciting ideas just waiting to be pinned.

And if you’re a true fry enthusiast like me, you absolutely must explore some of my other fabulous fry recipes! Dive into my Oil-Free Sweet Potato Fries with Lemon & Tahini for a zesty twist, savor the unique flavors of Tri-Spiced Yam Fries with Oil-Free Roasted Red Pepper Hummus, and don’t miss the vibrant and fun Purple Sweet Potato Fries with Beet Ketchup!

If you’ve loved this post and are eager for more deliciousness, head over to my homepage and subscribe to my newsletter. You’ll get wholesome recipes and culinary inspiration delivered right to your inbox!

XO Lauren

 

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