Perfect when you long for chips, but don't want to load up on carbs: Butternut squash chips are a tasty, low carb alternative to potato chips.
I love roasting veggies. Pretty much any vegetable tastes divine when baked in the oven - it really brings out the flavors. From fennel to peppers to red onions, it's just the easiest thing to do. Add salt and oil and herbs and spices and let the magic happen.
Now, I used to be a BIG fan of roasted potatoes. And of potato crisps, for that matter. But since I'm watching my carb intake, I've been looking for alternatives that are comforting without settling around the waist.
Enter butternut squash chips - my absolute favorite way to enjoy butternut squash. They are not only super crispy, but also high in nutrients and low in carbs.
While 3.5oz (100g) of potato chips contain almost 50g of net carbs, the same amount of butternut squash crisps has only 10g.
The perfect healthy snack for autumn and winter!
Why You'll Love Them
These crisps are
- super easy to make
- crunchy
- satisfying
- sweet and nutty
- delicious with a variety of herbs and spices
- great for dipping into a quick guacamole (mashed avocado, lime juice, salt, pepper, chopped onions/tomatoes/coriander and chilli if you have it) or a tahini sour cream dip.
Ingredients
You only need 3 ingredients for this simple recipe:
- Butternut squash: It's best to choose a squash with a long, thin neck. This allows you to cut the squash into equal-sized slices easily.
- Oil: I used avocado oil this time, but olive oil also works well.
- Seasonings: Sea salt and rosemary. Paprika is also delicious, as would be cumin. Cayenne pepper tastes great if you like a bit of heat.
Method
Let's get started. Here is an overview of the recipe with helpful tips.
For the detailed method with timings and nutrition details, scroll down to the recipe card.
#1 Slicing Tips
I recommend slicing the butternut squash to about ⅛ inch thickness either by hand or with a mandoline.
I first tried to slice mine in the food processor and had to halve it to be able to fit it into the opening. The second half I actually sliced with a sharp knife, which ended up being much easier.
Be patient and slice your butternut REALLY FINELY and to the same thickness!!! This will ensure they bake evenly and become crispy all over.
If your butternut is small enough, you could even leave the slices round.
#2 Before Baking
Now, we put the chips into a large mixing bowl and coat them with oil all over.
Then, spread them onto a baking sheet that you have lined with parchment paper.
It is essential that the pieces do not overlap.
I added the seasonings after arranging the chips on the baking sheet, but you could also do this in the mixing bowl.
#3 During Baking
The baking duration will depend on the thickness of the chips. The thicker, the longer it will take.
Also, ovens tend to be hotter in the back. Rotate the baking sheet if you can see that the chips in the back are browned, but the ones in the front are not.
You can even flip them after around 20 minutes to ensure the undersides are crisp, too.
In a nutshell, watch them closely so they don't over-brown or burn.
FAQs
Whether you want to peel it or not is entirely up to you. Half of my crisps I baked with their skins on and I found it quite tasty - a little more on the rustic side. One thing less to do and more sofa time for you.
Yes. Air fry at 170C / 335F. They will cook a little quicker than in the oven - in 15-20 minutes. You may need to air fry in several batches because it's best that the chips don't touch and the air can circulate evenly.
Eat them solo, or serve them with dips such as guacamole, keto hummus or even tonnato sauce.
Storage
Butternut squash chips taste best straight out of the oven. But, it is possible to store them for a 3-4 days.
I always wait until the chips have cooled fully before I put them in an airtight container. This way, there is no condensation that makes them soft.
Over time, they will soften a little. Simply pop them back into the oven for a few minutes. This crisps them up again nicely!
More Low Carb Snacks
Tried this recipe? Give it a star rating below!
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Recipe
Butternut Squash Chips
Ingredients
- 1 medium butternut squash preferably with a skinny neck
- 1 tablespoon avocado oil or olive oil
- sea salt to taste
- fresh rosemary or thyme sprig
- optional: cayenne pepper/paprika
Instructions
- Pre-heat oven to 190 Celsius/375 Fahrenheit.
- Remove the top of the butternut squash and cut the neck into thin slices. You can do this by hand or with a mandolin slicer. It is not necessary to remove the skins - with the skin on you get s slightly more rustic taste. For larger butternut squash, you might want to halve or even quarter your slices. You're the boss.
- In a bowl, rub in the olive oil, making sure that all slices are coated.
- Place on a baking sheet lined with baking paper or a silicone baking mat, making sure the slices do not overlap
- Season with sea salt and scatter over the rosemary or thyme (or a bit of both). Sprinkle sparingly with cayenne pepper if you'd like a bit of heat. I also seasoned some with paprika, with tasted equally yummy.
- Bake for ca 20-25 minutes until the crisps are hardened and browned. THis time will vary depending on how thin your slices are.
- Enjoy on their own or with dips
Rosemary
Hi,
I'm going to try this tomorrow, they look fantastic - if i didn't eat them in one go, what's the best way to store them please?
Katrin Nürnberger
I'd just keep them in the fridge, and then crisp them up in the oven again
Katrin
You need to watch them closely... it's all about getting the timing right 🙂
Marsha Murphree
Could you use an Air Fryer to make these?
Katrin
Hi Marsha, an air fryer is on my personal Christmas list! I'm sure you could use it and they would come out absolutely perfect.
Laura
Just gave them a try, delicious but not crispy except around the edges. Next time I'll try flipping them!
Katrin
Hi Laura, flipping them will help. The crispiness will also depend on how thin you cut them all over.
Ioana
These look fantastic. I only made zucchini chips so far. Going to try squash crips too.
Katrin
And I've never tried zucchini crisps!! Sounds delicious...
Christine
I just made these crisps; they're amazing! They have the consistency of sweet potato fries and completely satisfied my carb craving. Even my finicky four year old loves them.
Chassis
How do you store the leftovers?
Katrin
I'd put them in a airtight container and possibly in the fridge. If they still have moisture in them (some bits might be thicker than others) those bits might soften. So, to crisp them up again you might need to put them in the oven before eating.
Ruth
What a great recipe and so easy to prepare! By the way, they aren't not only a delicious treat on the sofa while watching TV. I made a big portion of them to share with my Spanish friends this weekend when hiking in the mountains of Mallorca. These light crisps are just as well a perfect snack to satisfy hunger on the way.
Everybody was surprised how yummy they were and wanted me to pass them the recipe by Whatsapp during our rest. So did I.
I also recommended them to have a look at your wonderful website. Surely you'll get some new followers from Spain soon.
On our next excursion I'd like to try your "Gluten free and low carb Cheese Thyme Crackers". They look so delicious. Hopefully they will turn out as good as yours.
Thank you so much for all your splendid and original ideas.
Lots of love from sunny Mallorca
Katrin
Dear Ruth,
it is fantastic to hear that you enjoyed this recipe! It sounds like you had a lovely day hiking. Do keep checking in and let me know if you make anything else you found on the website. Have a wonderful day in Mallorca and do send over some sunshine to London!
Tasha
I love veggie chips! These are superb.
Kim
These are dastardly delicious. I love vegetable chips. Thanks for sharing.