Pumpkin Fries Recipe

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 an equal-opportunity pumpkin lover. No pumpkin is too big, warty, or strangely shaped for me. I just love em’!

A hand holds up a single Pumpkin Fry over a plate filled with them.

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

Are Pumpkins Fruit?

Did you know that pumpkins are actually a fruit? Because of their seeds, they are part of the gourd family, which includes melons.

What Do Pumpkin Fries Taste Like?

Pumpkins are a mild-flavored squash, so they will take on the flavor of any spice or seasoning you put on them. Without spice, they taste like very mild butternut squash, but they aren’t very good without seasoning. They need something to bring more flavor to the dish.

How To Cut Pumpkin Fries

The main thing with cutting pumpkin fries is that you want to make them as close to uniform in size as possible so that they cook properly. Once you’ve cut the pumpkins in half, scooped out the seeds, and removed the peel, it just becomes a matter of turning the cut side down and slicing it all into long strips. This can take a little patience, but I promise, it’s worth the effort.

A closeup of a white plate holding a stack of Pumpkin Fries.

Air Fryer Pumpkin Fries

Yes, these can air fry pumpkin fries. Preheat the air fryer to 375F and then cook the pumpkin fries for about 10-20 minutes, depending on their thickness. Remember to toss them by shaking the air fryer basket occasionally so they get golden brown with plenty of outer crispness all the way around. You will have to cook them in batches. they won’t all fit in the basket at once. If you want them a bit crispier on the outside, you can coat the pumpkin with a light dusting of starch such as arrowroot powder or cornstarch.

How Long Do You Bake Pumpkin Fries?

If you are baking them in the oven, they’ll bake/roast for about 30 minutes. As with most roasted vegetables, timing can depend on the thickness and the oven. So be flexible on the time and keep an eye on them the first time you make them.

How Many Calories Are In Pumpkin Fries?

There are approximately 180 calories in roasted pumpkin fries. Of course, this can change slightly based on the spices you use. This amount includes about a tablespoon of oil to roast them with.

An overhead view of a white plate filled with Pumpkin Fries.

How Many Carbs Are In Pumpkin Fries?

1 cup of cooked pumpkin has 10.6 grams of carbs in it. The way you cook it makes no difference. It’s what you add to it that can change the carb count.

Are Pumpkins Keto-Friendly?

Yes, in moderation, they are. While they are somewhat lower in carbs than some other veggies, they have 2.7 grams of carbs per cup of cooked pumpkin. Sugar Pie Pumpkins are higher in carbs, however, so this recipe is not keto-friendly. Note that canned pumpkin tends to be higher in carbs as well.

What Other Spice Can I Use?

If the spices in the recipe don’t sound good, you can also try chili powder or ground cumin.

About The Ingredients

Sugar pie pumpkins – These are smaller pumpkins often used to make pumpkin pie because they tend to be the sweetest of all the varieties of pumpkin.

Oil – Use any type you like, but it’s wise to keep smoke points in mind. Avocado oil and coconut oil tend to have much higher smoke points than extra virgin olive oil.

Spicy Pumpkin Fries Spice Mix

Curry powder, Garlic powder, Cayenne pepper, Onion powder

Sweet Pumpkin Fries Spice Mix

Pumpkin pie spice, Maple syrup

How To Make Pumpkin Fries

An oven display set to 350 degrees Fahrenheit.

Preheat oven to 350 degrees F.

Pumpkin Fries Recipe ingredients in individual bowls on a white surface.

Gather and measure the ingredients.

A single half pumpkin, cut side up, on a white surface.
Two pumpkin halves laying cut side up with all the seeds scooped out.

Cut the pumpkins in half and remove the seeds. Remove the skins with a potato peeler. (Careful not to get your fingers!)

Raw Pumpkin Fries on a white plate.

Cut the pumpkin into strips, similar to french fries, using a sharp knife. They won’t be perfect, but close enough. About ¼ to ½ inch in thickness all the way around is perfect.

Seasoned pumpkin Fries on a baking sheet.

Coat the pumpkin slices with the desired spices and either oil or maple syrup. Arrange the pumpkin strips on a cookie sheet so that they are in a single layer. Using parchment paper is optional.

Baked Pumpkin Fries on a baking sheet, cooling on a white surface.

Bake for approximately 30 minutes, in the preheated oven or until the squash is soft and easily pierced with a fork.

Pumpkin Fries on a white plate, on a white background.

Storage

Store leftovers in an airtight container, in the fridge, for up to 5 days.

Freezing

These can be frozen for up to 4 months if wrapped well.

Reheating

You can reheat these in a microwave or in the oven until they reach your desired warmth.

More Pumpkin Recipes

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A hand holds up a single Pumpkin Fry over a plate filled with them.

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
Cuisine: American
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 8 servings, approximate
Calories: 124kcal

Ingredients

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

SAVORY SPICE MIX

  • 2 tsp. curry powder
  • 2 tsp. garlic powder
  • ¼ tsp. cayenne pepper
  • 1 tsp. onion powder
  • 1 tbsp. olive oil

SWEET SPICE MIX

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

Instructions

  • Preheat oven to 350 degrees F.
    An oven display set to 350 degrees Fahrenheit.
  • Cut the pumpkins in half and remove the seeds. Remove the skins with a potato peeler. (Careful not to get your fingers!)
    Two pumpkin halves laying cut side up with all the seeds scooped out.
  • Cut into strips, similar to french fries. They won't be perfect, but close enough. About ¼ to ½ inch in thickness all the way around is perfect.
    Raw Pumpkin Fries on a white plate.
  • Coat your pumpkin in the desired spices and arrange the fries on a cookie sheet so that they are in a single layer.
    Seasoned pumpkin Fries on a baking sheet.

Baking

  • Bake for approximately 30 minutes, or until the squash is soft and easily pierced with a fork.
    Baked Pumpkin Fries on a baking sheet, cooling on a white surface.
  • Season with salt as needed.
    Pumpkin Fries on a white plate, on a white background.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible. This data is only for the pumpkin. It does not include the seasonings.

Nutrition

Serving: 1serving | Calories: 124kcal | Carbohydrates: 27g | Protein: 4g | Fat: 2g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 1191mg | Fiber: 2g | Sugar: 12g | Vitamin A: 28976IU | Vitamin C: 31mg | Calcium: 84mg | Iron: 3mg

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

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16 Comments

  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.