Pumpkin Fries Recipe

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This pumpkin fries recipe is an easy way to get more of this nutritious food into your eating plan, the tasty way!

I love pumpkins. Everything about them is fabulous. I love them in all shapes, colors and sizes. I’m and equal opportunity pumpkin lover. No pumpkin is to big, warty or strangely shaped for me. I just love em’!

However, when it comes to eating pumpkin, I get a little pickier. Well, okay… a LOT pickier. The thing is, I’ve tried several different types of pumpkin in the kitchen, and I come back again and again to sugar pie pumpkins. And just in case you’re wondering, yes, those are the pumpkins they make pumpkin pie with.

Clean Eating Pumpkin Fries Recipe

They are naturally delicious and lend themselves well to just about any pumpkin recipe you can conceive of.

Did you know that pumpkins are actually a fruit? Because of their seeds, they are part of the gourd family which includes melons. There, now don’t you feel good having learned something about your food today? I know I do! Who knew fruit was so versatile??!!!

Clean Eating Pumpkin Fries Recipe

But I digress.

I actually have TWO pumpkin recipes for you today!! Can you stand it?!

If you can’t decide which one to make, do what I did. Divide the pumpkin in half and make both!


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Clean Eating Pumpkin Fries Recipe

Pumpkin Fries Recipe

Need a snack or side dish that will help celebrate the season? These Clean Eating Pumpkin Fries could be the answer!
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Course: Side Dish, Vegetables
Cuisine: American
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 8 servings, approximate
Author: The Gracious Pantry


  • 2 medium sugar pie pumpkins (approximately 8 cups when cut up)


  • 2 tsp. curry powder
  • 2 tsp. garlic powder
  • 1/4 tsp. cayenne pepper
  • 1 tsp. onion powder
  • 1 tbsp. olive oil


  • 2 tsp. pumpkin pie spice (see link above)
  • 2 tbsp. maple syrup


  • Preheat oven to 350 degrees F.
  • Cut the pumpkins in half and remove the seeds.
  • Remove the skins with a potato peeler. (Careful not to get your fingers!)
  • Cut into strips, similar to french fries. They won't be perfect, but close enough. About 1/4 to 1/2 inch in thickness all the way around is perfect.
  • Coat your pumpkin in desired spices. (See steps below)


  • Place your cut pumpkin and olive oil in a mixing bowl.
  • Add 1 tablespoon. of the spices.
  • Toss by hand until the pumpkin is well coated in oil and spices.


  • Place your cut pumpkin into a mixing bowl and sprinkle on your spices.
  • Add maple syrup and toss by hand until your pumpkin is well coated with syrup and spices.


  • Arrange the fries on a parchment lined cookie sheet so that they are in a single layer.
  • Bake for approximately 30 minutes, or until the squash is soft and easily pierced with a fork.


Nutrition data not available for this recipe. Data will depend on ingredients used.

This recipe from the Gracious Pantry archives, originally posted 10/10/10. 

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  1. I love pumpkin as well, but never thought to eat them in fry-form. Such a creative idea!

    1. The Gracious Pantry says:

      Lauren – These are also great the next day, right out of the fridge I took them to school as a snack. No matter what you do, these are so very yummy! Enjoy!

  2. Anna Johnston says:

    Really good nutritional & dietary info here Tiff. I’d not tried Pumpkin fries either, but I love pumpkin, so this is a must try for me.

    1. The Gracious Pantry says:

      Anna – You’re gonna love em! They are great warm or cold and make for a terrific snack when you are on the go. Enjoy!

  3. Never thought of using pumpkin for fries!! Very tasty. I cut mine fairly thin so that they would crisp right up, and used lots of hot spices!

    1. The Gracious Pantry says:

      Jill – Spicy is good! I love spicy fries!

  4. trude wofford says:

    I havent made these yet but I will.

    1. The Gracious Pantry says:

      Trude – I think you’ll really enjoy them. They’re great for a meal OR a snack!

  5. graciouspantry says:

    Fran – No, there is no salt in it at all. It’s a mix of about 4 different spices. You can look up a recipe for it online. It’s pretty easy to make.

    1. The Gracious Pantry says:

      Zani – Approximately, yes.

  6. Have you ever frozen the fries for later use? (I have 2 huge pumpkins left to use from last fall)

    1. The Gracious Pantry says:

      Nan – Yep! You sure can! I would freeze them on a cookie sheet in a single layer though and then transfer to a storage bag rather than just tossing them all in a bag and freezing. It will make things easier on you when you want to pull out a few.

  7. Josephine says:

    Where can you purchase sugar pie pumpkins? For sure what to try this.

    1. Josephine – You can find them at any grocery store this time of year. Some stores call them Pie pumpkins. You can ask the produce person and they will point them out.

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