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Low Carb Pumpkin Fries

Pumpkin Fries gives you the feeling of the real fries or wedges you have been craving for, for a long time. Easy, Fast and Tasty. Learn how to bake pumpkin in the oven and how long to bake fries to get them extra delicious, with the same taste as sweet potato fries and of course fully Low Carb and perfect replacement for Diabetics.

Roasted Pumpkin Fries on a baking sheet
Low Carb Pumpkin Fries

Pumpkin fries have been on my list for a very long time.

Pumpkins

Pumpkins are most of the time associated with Halloween or Thanksgiving, but as they are available from the end of the summer and have lots of nutritional values, why not to add them once a while onto our tables.

Positive is, that they are very low in calories, but at the same time rich in vitamins and minerals. And what I just found out, the amount of antioxidants and potassium inside them helps us greatly with our vision.

That is the main point for me since I do spend the almost whole day, every day on a computer. (except when I am cooking for you and my family) And apparently, they help with diabetes. The second point for our family.

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Air Fryer Fries

The original way of making proper french fries is to deep fry them so they become extra crispy. And we do have our Crispy Keto French Fries Recipe for that. 

But making Fries without frying or with minimal oil is becoming more and more popular. 

Air Fryer Pumpkin Recipes or Air Fryer Fries are super simple and done in no time. All you have to do is follow our steps and instead of spreading them onto the baking sheet, place them into your dehydrator. 

Sweet Potato Fries Taste

I have to mention an extreme similarity in taste between our Pumpkin Fries and Sweet Potato Fries. Those of you, who used to love Sweet Potato Fries are now lucky, because the taste of our roasted pumpkin fries is as close as it can get to. 

Spicy Pumpkin

Spicy Pumpkin recipes are pretty popular and there is an option for you to turn our fries into spicy fries as well. 

Just add either few drops of tabasco, garlic, chilli or chipotle powder onto the fries before mixing them. You can also go even further and cut fresh chilli into the large bowl. 

How to cut Pumpkin fries?

To get the fries as crispy as possible, it is important to cut them really thin. Have your oven fully preheated and soak them beforehand. 

But if you follow me on Instagram, since we make those pumpkin fries at least 3 times a week during pumpkin season, I skip most of the steps and just simply cut them thinly and bake. They might not look as nice as in the pictures but they taste equally good and we love them whatever shape. 

Low Carb Pumpkin Fries
Pumpkin Fries on the table

Those Pumpkin fries can go with almost anything.

They could be eaten alone (which is in most cases with us) or could be added to the main course with salad or meat. A perfect addition to our Low Carb Tabbouleh Salad, Fathead Bacon Pizza, any meat or those Low Carb Burgers. Or you can use them with one of the Low Carb Dips you desire.

We have actually only started experimenting with pumpkins about 2 years ago. I was always concerned a bit with the higher amount of carbs in it, compared to the other vegetables. But as I have seen it everywhere as a much healthier and lighter version of fries, I gave up and tried.

I have researched how much carbohydrates they have, tried it with few pieces for my daughter to see where the sugar takes her. But to my surprise, it really acted as a low carb veggie.  

Low Carb Pumpkin Fries
Crispy Keto Fries

Low Carb Pumpkin Recipes

For that reason we have said, we will try a few more recipes. Last year we have made the soup a few times, Pumpkin spread and dips, but the most favorite out of all were fries. Or wedges. To me, fries or wedges taste almost the same. And they definitely give you that real fries or wedges satisfaction.

I would really compare it a bit to sweet potatoes, which are healthier than normal potatoes, but still much much higher in carbs compared to a pumpkin. And the second part is, my daughter never liked sweet potatoes, so I have one worry less.

But if you still would like to try our Roasted Low Carb Pumpkin Soup Recipe, have a look, especially at the photo, where I have added to that baked a whole pumpkin to use it as a casserole to place the soup into. 

Do not throw the Pumpkin seeds after cleaning the Pumpkins. You can make a lovely Easy Roasted Pumpkin Seeds – Pepitas Keto Snack.

Our Roasted Keto Pumpkin Meatballs are one of the options as well plus you can learn of all the different names of pumpkins that exist.

The taste of those Pumpkin Fries is really perfect.

Sweeter on one side, but when salt and few herbs or spices added, it gives you a perfect combination. Last year we have made it at least 50 times. I even took a few pictures.

At that time I was still not shooting any videos. But as I was looking at the images again now, I have realized they are really terrible.

I can not say that I am perfect at it, but I already see the difference from last year. So had to do a bit of reshooting again for you all. They are a bit difficult to cut when pumpkins are raw, but I promise, you do not even have to peel them. Once placed into the oven, the skin softens nicely and gives it a lovely crunch afterward.

Low Carb Pumpkin Fries
Baked Pumpkin Fries

Soaking pumpkins or not?

I would recommend soaking those Pumpkin Fries in water once you cut them. You can leave it overnight, but if you have no time,  even a half-hour before baking should be sufficient.

Just make sure to dry them properly before placing into the oven. This will take a bit of extra starch out of them and once they are in the oven, they will get a bit more crispy. Also, I have heard from my friend, that you can boil the fries after cutting for a few minutes to add even more crispiness.

I have not tried it myself, because, well laziness? Every time we buy a pumpkin, we want to have the fries or wedges like now, really fast. So no pre-cooking. I just love this end of the summer season, because my fridge is full of veggies and berries from my mums garden.

Have a look at our superb Collection of 25+ Top Keto and Low Carb Pumpkin Recipes to choose from.

STOP STOP STOP

Back to the Pumpkins and our Pumpkin fries. Since I can say we are pretty new to the pumpkin adventure (2 years is new to me), I have bought today a butternut pumpkin. Will try to make fries as well, but probably something else. If you have some great recipe, do let me know.

Would appreciate. The thing is, that this pumpkin is so huge, I can probably make 3 dishes out of it. So shoot. I will be really happy.

How to make Pumpkin Fries?

Let’s dive into the Full Recipe Instructions

STEP BY STEP INSTRUCTIONS ON MAKING THE BEST PUMPKIN FRIES

Kitchen gadgets needed:

  • Sharp knife
  • Mixing Bowl
  • Baking Sheet
  • Parchment Paper

Ingredients needed:

  • Pumpkin
  • EVO Oil
  • Salt & Pepper
  • Parsley

*Exact measurements are listed in the recipe card below.

First Step: Clean and Cut Whole Pumpkin

Wash your pumpkin fully as you are going to use the skin as well. In making our fries, skin is perfect to stay as it will nicely soften. 

Cut the whole pumpkin in half and clean all of the seeds. 

Do not throw the seeds as they are perfect to make our Roasted Pumpkin Seeds or Pepitas.  

Cut the pumpkin into squares for easier fries making. 

Roasted Pumpkin Fries cutting into wedges
Roasted Pumpkin Fries

Second Step: Cutting the Pumpkin Fries

How to cut pumpkins is important as well.

Take one wedge of the pumpkin and using a sharp knife start cutting the fries to approximately ½ cm or ¼ of an Inch sizes. Thinner they are, the more crispy they become. 

Low Carb Pumpkin Fries cutting the french fries shapes
Homemade Fries

Third Step: Soaking the fries – Optional

To take the starch from pumpkins, it is best to soak them for a few hours or overnight. This step is optional but if you are going for the crispiness, I would fully suggest it. Place them into a bowl and pour water to cover all of the fries. 

Crunchy Pumpkin Fries soaking in the water
Low Carb Pumpkin Fries

Fourth Step: Fully Drying Fries

Once your fries have been soaked, take them out of the water and make sure they are fully dry. Any extra moisture will result in mushiness. 

Keto Pumpkin Fries getting fully dry before baking
Crunchy Pumpkin Fries

Fifth Step: Season Your Pumpkin Fries 

When you are ready to bake, first heat up your oven to 180C or 350F. It is important, so the pumpkin does not get mushy.

Place all of your fries into a bowl and sprinkle with a bit of Extra virgin olive oil. Add salt, pepper and any seasoning you prefer. Teaspoon of garlic powder is great as well. 

Mix all fully. 

Crispy Pumpkin Fries seasoning
Crispy Pumpkin Fries

Sixth Step: Layer and Bake

Single layer onto the baking sheet covered with parchment paper. Place the baking sheet into the preheated oven and bake for approximately 25 minutes depending on the thickness of the fries. 

Once done, sprinkle with cut parsley and enjoy.

Pumpkin Chips being layered onto the baking sheet
Keto Pumpkin Fries

Tips and Tricks

  • Shape – Cut the fries to approximately ½ cm or ¼ of an Inch sizes. Thinner they are, the more crispy they become.
  • Soaking – Is optional, but gets that extra pumpkin starch out.
  • Seasoning – experiment with a teaspoon of garlic, herbs of your choice or go for a bit of tabasco or chilli powder if you are going after spicy pumpkin fries. 
  • Preheating the oven – Is important to prevent fries from becoming mushy. 
  • Air Fryer Fries – An option to make air fryer pumpkin fries done in less time. 

FREQUENTLY ASKED QUESTIONS AND ANSWERS:

How long to bake pumpkin fries?

The length of baking really depends on how thin or thick your fries are cut into. It also depends on your oven being fully preheated or not. As per my experience, they are just perfect in about 25 minutes. But as we all have different types of ovens, I would definitely check a bit before to make sure your fries are not burned or done fully. 

Recipes that goes well with Pumpkin Fries:

Pin For Later:

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Now for the recipe:

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Yield: 4

Pumpkin Fries

Roasted Pumpkin Fries on a baking sheet

Pumpkin Fries gives you the feeling of the real fries or wedges you have been craving for, for a long time. Easy, fast and tasty. Learn how to bake pumpkin in the oven and how long to bake fries to get them extra delicious, with the same taste as sweet potato fries and of course fully Low Carb and perfect replacement for Diabetics.

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 1 medium size Pumpkin
  • Extra Virgin Olive oil
  • Salt
  • Pepper
  • Parsley

Instructions

  1. Heat up the oven to 180C or 350F
  2. Wash and clean the pumpkin
  3. Cut it into half and clean out all of the seeds.
  4. Cut the rest of the pumpkin into fries like slices. You do not have to peel the pumpkin. It will nicely soften in the oven
  5. Optional: Soak the pumpkin fries in the water for overnight or if in a hurry half hour before baking. This will take extra starch from Pumpkins and make them a bit crispier.
  6. Optional: You can also boil it for 2-3 minutes to make them even crispier
  7. Take the fries out of the water and dry properly
  8. Once dried, place it in a bowl and sprinkle with Olive oil, salt, pepper and fresh parsley
  9. Spread on a Baking sheet covered with Parchment paper
  10. Place it into the oven and bake for approx 25 minutes
  11. Enjoy

Notes

  • Shape - Cut the fries to approximately ½ cm or ¼ of an Inch sizes. Thinner they are, the more crispy they become.
  • Soaking - Is optional, but gets that extra pumpkin starch out.
  • Seasoning - experiment with a teaspoon of garlic, herbs of your choice or go for a bit of tabasco or chilli powder if you are going after spicy pumpkin fries. 
  • Preheating the oven - Is important to prevent fries from becoming mushy. 
  • Air Fryer Fries - An option to make air fryer pumpkin fries done in less time. 

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 64Total Fat 4gCarbohydrates 8gFiber 1gProtein 1g

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If you still have lots of Pumpkins and do not know what to do with them, why not trying those Pumpkin Pie Cupcakes from a dear friend of mine.

Additionally to the pumpkin season, we have just made superb Low Carb Pumpkin Pie, I would for sure suggest for you to try as well.

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Wednesday 8th of September 2021

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Toni

Thursday 2nd of September 2021

I would love to try the pumpkin fries, I also have type 1 diabetes and my daughter & 5 yr old granddaughter.. my question is in how many fries are in a serving??

Zuzana

Thursday 2nd of September 2021

Dear Toni, the way I have calculated this for my daughter is for a serving approximately 1/4 of a medium size pumpkin. The amount of fries really depends on how thick you are going to cut them to. But 1/4 of a Pumpkin is counted for us at approximately 8 g of carbs.

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