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A black paper cone brimming with golden-brown pumpkin fries.

Paleo Baked Pumpkin Fries

Last Modified: October 25, 2024 // by Tracy Ariza, DDS // October 26, 2021 I may receive a commission if you purchase through links in this post. Learn more here.

es_ES Español

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Cone of pumpkin fries wrapped in black paper, featuring the text "Easy Paleo Pumpkin Fries baked or fried" and "TheThingsWellMake.com"
Pumpkin fries on a black slate, complemented by a side of ketchup. Text reads: "Easy Paleo Pumpkin Fries, Baked or Fried.

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!

A black paper cone brimming with golden-brown pumpkin fries.
Pin this recipe for later!

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.


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.
A halved butternut squash with bright orange flesh rests on a wooden cutting board, ready to transform into pumpkin fries. A knife lies in the background.
I generally use butternut squash for my fries as it has a firm flesh and a lot of it!

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!

Pumpkin Pie Dip

Mascarpone cheese gives this simple, sweet pumpkin pie dip a sweet creaminess that you’ll want to eat right off the spoon, or on apple wedges or cookies.
Makes around 1 cup 
Check out this recipe
Mascarpone cheese gives this simple, sweet pumpkin pie dip a sweet creaminess that you'll want to eat right off the spoon, or on apple wedges or cookies. #thethingswellmake #miy #pumpkins #pumpkindip #pumpkinpie #pumpkinspice #thanksgivingrecipes #fallrecipes #pumpkinrecipes #dips #mascarpone #holidayrecipes #autumnrecipes

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.
The four-step process for making homemade pumkin or butternut squash fries is simple: peel the squash, cut it into strips resembling fries, arrange them on a baking tray and season them, and bake until crispy.

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.


Two slate trays pumpkin fries sit next to small servings of ketchup on a wooden table.

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.

FAQ

What pumpkins are best for making fries?

Sugar pumpkins, kabocha, and butternut squash are ideal due to their dense texture and flavor.

Can I make them ahead of time?

Yes! Prep the fries in advance and store them in salt water in the fridge for up to a day, then drain and dry thoroughly before cooking.

How do I keep them crispy?

Deep-frying gives the crispiest pumpkin fries. For baking or air frying, spacing them out on the pan and drying the pumpkin slices beforehand helps with crispiness. If using an air fryer, work in batches for best results.

What dips go well with them?

Try paleo-friendly dips like garlic aioli, fermented ketchup, or a homemade BBQ sauce. For sweet fries, try my pumpkin pie dip.

Are pumpkin fries keto-friendly?

Pumpkin is lower in carbs than many other starchy vegetables, making it a better option in moderation for a keto diet. (They do have carbs, though, so keep servings small and test how you react to them.)


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.

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A black paper cone brimming with golden-brown pumpkin fries.

Paleo 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!
4.34 from 3 votes
Print Rate
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Servings: 3 half cup servings
Calories: 218kcal
Author: Tracy Ariza, DDS

Ingredients

  • 1/2 pumpkin or butternut squash
  • 1/4 cup extra virgin olive oil or other oil of your choice
  • salt to taste
  • freshly ground black pepper to taste

Instructions

  • Preheat the oven broiler to high.
  • Prepare a baking sheet with a sheet of parchment paper for easier cleanup. You can also elevate the fries on a grill for increased crispiness.
  • Peel the pumpkin or butternut squash.
  • Cut the pumpkin slices into strips around 1cm thick.
  • Coat the strips with melted lard, tallow, or olive oil.
  • Arrange the pumpkin strips in a single layer on the prepared baking sheet, leaving small gaps between them if possible.
  • Lightly season them with salt, pepper, and any other seasonings chosen.
  • Put the pan in the oven near the broiler and broil at high heat until the pumpkin strips start to brown and get crispy edges.
  • Remove the pan from the oven and flip the pumpkin strips over and broil on the other side until crispy.
  • Remove from the oven and sprinkle with more salt, pepper, and any other herbs and spices that appeal to you, if needed.
  • Serve immediately!

Notes

Be careful when peeling the pumpkin as it can be hard to cut.
You can either use a vegetable peeler to peel the pumpkin.
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.
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.
Course Side dishes
Cuisine American, kids
Special Diets Gluten Free, Low Lactose
Keyword paleo fries, pumpkin fries
Other Diets Dairy free, Gluten free, Paleo
Tried this recipe? Tag me today!Mention @thethingswellmake or tag #thethingswellmake!
Serving: 1half cup serving, approximately (one sixth of a pumpkin) | Calories: 218kcal | Carbohydrates: 15g | Protein: 2g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 80mg | Potassium: 771mg | Fiber: 1g | Sugar: 6g | Vitamin A: 19296IU | Vitamin C: 20mg | Calcium: 48mg | Iron: 2mg

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

Category: Appetizers & Snacks, Halloween Food, Recipes, Thanksgiving

About Tracy Ariza, DDS

Tracy Ariza, B.A., D.D.S., left dentistry and the United States to found Oh, The Things We’ll Make!, writing to you from the Spanish Riviera. She loves making things herself in order to keep control of what goes in them. While far from perfect, she strives each day to live a healthier, more sustainable lifestyle.

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Reader Interactions

Comments

  1. Brianna @Flippin' Delicious

    December 5, 2015 at 9:06 PM

    I never would have thought to make fries out of pumpkin, but I LOVE sweet potato fries. Great idea!
    🙂

    Reply
  2. Raia

    November 30, 2015 at 12:25 AM

    Mmm… Sweet potato fries are a favorite of mine, but they are a little hard to make. If these are easier then I’m sure I’ll love them! (‘Cause I love pumpkin everything.)

    Reply
    • Tracy Ariza

      December 1, 2015 at 7:39 PM

      I love sweet potato fries too, Raia.
      The hardest part of these is peeling the pumpkin or squash. Once you get that part done, I find these quicker and easier to make for some reason.
      I guess it’s because they cook through very quickly so you are mainly looking to crisp the outside.

      Reply
  3. Emily @ Recipes to Nourish

    November 24, 2015 at 12:20 AM

    Oh yum! These look delicious! My family is a huge fan of squash fries. Thanks for sharing this with us!

    Reply
    • Tracy Ariza

      November 24, 2015 at 11:14 AM

      Thanks Emily! 🙂

      Reply
4.34 from 3 votes (3 ratings without comment)

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Hello, I’m Tracy!

I love making my own natural products like soaps and lotions and my own pantry items like yogurt and salad dressings.
Why do I do it? Sometimes to save money, sometimes because it's healthier, but I always love having control of the ingredients!​
Oh, the things we'll make!...

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