Paleo Baked Pumpkin Fries

Healthier than regular fries and easy to make, these baked pumpkin fries are paleo-friendly and packed with fall flavor. A delicious side for any meal!

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Why make these paleo baked pumpkin fries?

Pumpkin fries are really fun for this time of year now that Halloween and Thanksgiving are on the way. These fries can be decorated as fun mini jack-o-lanterns for Halloween, yet they’re refined enough to be a Thanksgiving side dish.

Pumpkin fries are a healthier alternative to regular potato fries. They are grain-free, paleo-friendly, and high in vitamins A and C, with lower oxalate levels than potatoes or sweet potatoes. Their natural sweetness complements savory seasonings, making them a versatile side for any meal. They’re also great for fall-themed gatherings or when you’re just in the mood for something cozy yet healthy.

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Ingredients:

These fries are made from just a few simple ingredients. You’ll obviously need pumpkin, of course!

The best pumpkins for making pumpkin fries are those with dense, less watery flesh, as they hold up well when baked or fried. Some good choices are:

1. Sugar Pumpkins: Also called pie pumpkins, they have a sweet, firm texture that works well for fries.
2. Butternut Squash: Its sweetness and firm texture make it another great alternative for fries.
3. Kabocha Squash: Though technically a squash, it has a rich flavor and dense texture, perfect for crisping.

Next, choose lard, tallow, or another frying oil for crispiness and even browning.

For seasoning, choose salt, garlic powder, or paprika to enhance the pumpkin’s natural sweetness.

Craving something spicy? Add a sprinkle of cayenne!

Craving something sweet? Sprinkle them with sugar and pumpkin spice.

They’d probably be great dipped in my pumpkin spice dip!

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How to make them:

1. Start by peeling the pumpkin. I like to use a vegetable peeler because I’m clumsy with a knife. Pumpkins tend to be hard, so be careful not to cut yourself!
2. Once peeled, cut the pumpkin or squash into fry shapes.
3. For baking or air-frying: first coat the fries in fat and then pre-season them.
4. Broil until browned.

Under the Broiler:

1. Preheat your broiler to high.
2. Toss the fries in melted lard, tallow, or olive oil to coat them.
3. Sprinkle them with salt and other seasonings.
4. Arrange the seasoned pumpkin fries on a baking sheet in a single layer.
5. Broil for 5-7 minutes, then flip and broil another 5 minutes or until golden and crispy. Watch carefully to avoid burning.

In the Air Fryer:

1. Preheat air fryer to 400°F (200°C).
2. Toss the fries in melted lard, tallow, or olive oil to coat them.
3. Sprinkle them with salt and other seasonings.
4. Place fries in the basket in a single layer (you may need to work in batches).
5. Air fry for 10-12 minutes, flipping halfway through, until crispy.

Deep Frying in Lard or Tallow:

1. Heat lard or tallow in a deep skillet or fryer to 350°F (175°C).
2. Fry the pumpkin fries in batches for 3-4 minutes, or until golden brown.
3. Sprinkle them with salt and other seasonings.

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Expert tips

• Use dense pumpkins like sugar pumpkins, butternut squash, or kabocha for the crispiest fries, as they contain less water. Softer pumpkins don’t bake well, but you can try deep-frying them instead.
• Line your baking tray with parchment paper for easier cleanup. You can also try elevating the fries on a grill for more even crisping.
• Try using a vegetable peeler to peel the pumpkin.
• Be careful when peeling the pumpkin as it can be hard to cut.
• For easier, more stable cutting, first, cut the pumpkin in half to get a solid base. Then, with the cut (flat) side down, slice it as preferred. You can also peel it more easily when stabilized in this way.
• Slice the fries evenly to ensure they cook at the same rate.
• If you find that the pumpkin you are using is starting to burn but still is hard on the inside, bring the pan down and lower the heat. Continue to bake until the fries have reached the desired consistency. Using butternut squash, I have never had this happen. I like to keep the heat high and the oven time to a minimum to keep the fries from getting too soft.
• Pat the pumpkin slices dry before coating them in oil (or deep-frying) to help them crisp up.
• Experiment with Seasonings. For a savory twist, try paprika, garlic powder, or cayenne. For a sweet take, cinnamon works well.
• You can salvage limp pumpkin fries by deep-frying them.

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FAQ

Here in Spain you can’t find canned pumpkin. (I wouldn’t use it anymore, anyway, since it’s so easy to make your own pumpkin puree.) What is available, though, is vacuum-sealed, peeled, and seeded pumpkin cut into sections for quick and easy pumpkin soup. One day I bought a package and sliced it to try making quick and easy fries. Baked in the oven they became limp, and I ended up salvaging them by deep-frying them. Lesson learned.

This post was originally published on October 14, 2015. It has been updated with newer photos and clearer instructions several times over the years!