Squash “Fries” with Sun Dried Tomato Ketchup

Squash “Fries” with Sun Dried Tomato Ketchup
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The crispy coating on these oven-baked treats is a great new way to enjoy nutrient-loaded winter squash for both kids and adults.


  • 1 ½ lbs. Butternut squash, peeled, seeded and cut into ½”x ½” x 3” sticks
  • ¼ cup melted butter
  • ½ cup cornflake crumbs
  • 1 Tbsp. chili powder
  • ½ tsp. salt
  • ½ cup sun dried tomato halves
  • ½ cup water
  • ¼ cup apple cider vinegar
  • ¼ cup dark brown sugar
  • 1 Tbsp. fresh ginger root, grated
  • ½ tsp. ground allspice
  • ¼ tsp. fresh ground black pepper


  1. Preheat the oven to 400°F. Brush a large baking sheet with 1 tablespoon of the melted butter. Toss the squash with the remaining melted butter in a large bowl. Mix the cornflake crumbs, chili powder and salt together in another medium bowl and then toss the butter coated squash sticks in the crumbs to coat evenly.
  2. Arrange the crumb coated squash sticks on the buttered baking pan and roast for 30-35 minutes, stirring half-way through baking time to brown evenly.
  3. While the squash is roasting, simmer the sun dried tomatoes, water, cider vinegar, brown sugar, ginger root, allspice and black pepper together until the tomatoes are soft. Blend until smooth and adjust seasonings to taste. Cool before serving.
  4. Serve warm squash fries with sun dried tomato ketchup. Refrigerate leftovers.
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