Fresh Ways to Make Veggie Fries

Here’s a side dish that’s easy to love and simple to make.
Fresh Ways to Make Veggie Fries

Just because you’re trying to eat well doesn’t mean you have to forego fries. We’ve maintained the spirit of this savory, delicious side but tweaked the ingredients and techniques just enough to make them healthy and keep you happy.


Fast food French fries might be off your list, but not all fries are created equal. Using the right vegetables, seasonings and cooking techniques you can turn out delicious veggie fries that hit the spot as a side, snack or appetizer and also happen to be healthy and not high in PointsPlus™ values.

Vegetables as different as butternut squash and zucchini can be pressed into action. Slice, season and roast to super crispy or soft perfection; whichever you prefer. But be aware that there are some veggies that just don’t cut it. Our tests with carrots, for instance, never produced anything more than, well, roasted carrots. That said, these techniques are tried-and-true so if you feel like experimenting, the results should be delicious.

Butternut Squash Fries

Makes 4 servings
PointsPlus™ value | 1 per serving

Ingredients

  • 4 sprays olive oil cooking spray
  • 1 large butternut squash, peeled, seeded, long “neck” cut into sixteen ¾-inch-thick sticks (you will end up using about 1 lb of squash and have the “bulb” of the squash left over)
  • ½ to 1 tsp table salt
  • ¼ to ½ tsp chipotle chili powder (optional)

Instructions

  1. Preheat oven to 450ºF. Coat a baking sheet with cooking spray.
  2. Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray.
  3. Roast, turning once, until desired crispness, about 14 to 18 minutes.
  • Serving size: 4 fries.

Variations

  • Any hard winter squash will work in this recipe.

Parsnip Fries

Makes 4 servings
PointsPlus™ value | 2 per serving

Ingredients

  • 4 sprays of olive oil cooking spray
  • 1 lb parsnips, thick-variety, peeled and trimmed, cut into 4 fries each (or 2 fries each if your parsnips are thin)
  • 1 tsp table salt
  • 1 tsp Cajun blackening spice (optional)

Instructions

  1. Preheat oven to 450ºF. Coat a baking sheet with cooking spray.
  2. Steam or boil parsnips until tender, about 8 to 10 minutes. Cool and place on baking tray; toss parsnips with salt and spice (if using). Liberally coat parsnips with cooking spray.
  3. Roast, turning once, until desired crispness, about 18 to 20 minutes.
  • Serving size: 4 fries.

Variations

  • Use this method for beets, turnips, kohlrabi or celery root.

Zucchini Fries

Makes 4 servings
PointsPlus™ value | 3 per serving

Ingredients

  • 4 sprays olive oil cooking spray
  • 1 tsp Italian seasoning
  • 1 ½ Tbsp all-purpose flour
  • ¾ tsp table salt
  • ¾ cup panko bread crumbs
  • 2 medium zucchini, about 7-inches each, cut into 4 chunks and then each chunk halved
  • 2 large egg whites, whipped until frothy (almost soft peaks)

Instructions

  1. Preheat oven to 425ºF. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour and salt. Place bread crumbs in another small bowl.
  2. Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray.
  3. Roast, turning once, until desired crispness, about 12 minutes.
  • Serving size: 8 fries.

Variations

  • Use this technique with any summer squash or even eggplant. Works great with thick-cut onion rings or even green tomatoes.

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