Skip to Content

Low Carb Pumpkin Fries

Pumpkin Fries give you the feeling of the real fries or wedges you have been craving for a long time. Easy, Fast, and Tasty. Learn how to bake the 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 a perfect replacement for Diabetics.

Roasted Pumpkin Fries on a baking sheet
Low Carb Pumpkin Fries

Our pumpkin Fries could be eaten alone (in most cases with us) or 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 Green Goddess Dressing or one of the Low Carb Dips you desire.

Keto Book with recipes
Newsletter and Keto Free Ebook

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

Pumpkins

Pumpkins are mostly associated with Halloween or Thanksgiving, but as they are available from the end of the summer and have great nutritional value, why not add them to our tables once in a while?

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

Are pumpkin fries healthy?

Pumpkin fries are very nutritious and great for our daily diet when choosing the correct method and not over-oiling. 
To get the healthiest pumpkin fries, follow our steps in baking them in the oven and sprinkling them with just a tiny bit of extra virgin olive oil.

Pumpkin Nutrition

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

Are pumpkins keto?

Pumpkins can be considered keto if you are watching the servings. Pumpkins are more of a low-carb vegetable with low carbohydrate and fiber content. 

Although they do have a high glycemic index, their glycemic load is very low, meaning no blood sugar spikes, and they are a great addition to our lifestyle. 

I would suggest making dishes from raw fresh pumpkins and not using store-bought pumpkin puree. 

Carbs in Pumpkins

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

One cup of raw pumpkins contains approximately 8 grams of carbs. 

Low Carb Pumpkin Fries
Pumpkin Fries on the table

Pumpkin Fries carbohydrates

The amount of fries you get depends on how thick you cut them. I have used in our recipe a small pumpkin, as you see in the video, and split that into 4 portions.

One serving, approximately keto fries from a quarter of a small pumpkin, has 8 grams of carbohydrates and 1 gram of Fiber. Total net carbs come to 7 grams per portion. 

Taking their low Glycemic load, they do not affect your blood sugar significantly. 

Low Carb Pumpkin Recipes

We have said we will try a few more recipes for this exact reason. Last year we made the soup a few times, pumpkin spread, and dips, but our favorite was and still is our keto fries.

Or wedges. To me, fries or wedges taste almost the same. And they give you that real fries or wedges satisfaction.

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

If you still want to try our Roasted Low Carb Pumpkin Soup Recipe, look at the photo, where I have added a whole baked pumpkin to use as a casserole bowl to place the soup in. 

Once you start making pumpkin recipes, do not throw the Pumpkin seeds after cleaning the Pumpkins. You can make lovely Easy Roasted Pumpkin Seeds – Pepitas Keto Snack.

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

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

Low Carb Pumpkin Fries
Crispy Keto Fries

What do pumpkin fries taste like?

The taste of those Pumpkin Fries is perfect.

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

They are 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.

Some suggestions on the type of pumpkin fries

Air Fryer Fries

The original way of making good 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 increasingly 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 Air Fryer. 

Sweet Potato Fries Taste

I have to mention an extreme similarity in taste between our Pumpkin Fries and Sweet Potato Fries. Those who used to love Sweet Potato Fries are now lucky because our roasted pumpkin fries taste as close as they can. 

Spicy Pumpkin fries

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

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

Pumpkin chips

Another great recipe is making pumpkin chips. Simply slice your pumpkins into very thin pieces and spread them on your baking sheet covered with parchment paper. Bake on low heat and regularly check to avoid burning.  

How to cut pumpkin fries?

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

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 cut them thinly and bake.

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 even a half-hour before baking should be sufficient if you have no time.

Just make sure to dry them properly before placing them into the oven. This will take a bit of extra starch out of pumpkins 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. 

How to make Pumpkin Fries?

Let’s dive into the Full Recipe Instructions

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.

STEP BY STEP INSTRUCTIONS ON MAKING THE BEST PUMPKIN FRIES

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 180 Celsius or 350 Fahrenheits. 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. 

How do you store pumpkin fries?

Although it is best to enjoy those low-carb fries straight from the oven, you can also enjoy them cold. Stored in a glass container with the lid in your fridge, they are great as a snack for the next 2-3 days. 

Can you freeze keto fries?

Even though it is great and even suggested to freeze our Keto Fries, fries made from pumpkins can be frozen, but I do not recommend it. After defrosting them, pumpkin fries will lose their crispiness and become pretty mushy. 

If freezing, I would suggest freezing the raw pumpkin fries and placing them into the oven after defrosting. 

Recipes that goes well with Pumpkin Fries:

More Pumpkin Recipes

Pin For Later:

Keto Fries on a baking paper.
Crunchy Pumpkin Fries

Need Support or have Questions? Join our Free Facebook Group.

Follow us on Pinterest, Instagram, or YouTube.

For weekly New Recipes and a FREE E-Book get into our NEWSLETTER.

Full Recipe with Print Out Option

Thank you for giving us a 5 Stars

Yield: 4

Pumpkin Fries

Roasted Pumpkin Fries on a baking sheet

Pumpkin Fries give you the feeling of the real fries or wedges you have been craving for a long time. Easy, Fast, and Tasty. Learn how to bake the 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 a 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 180 Celsius or 350 Fahrenheits
  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

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. 

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information

Yield

4

Serving Size

1

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

Did you make this recipe?

FREE E-Book? Click here to get it. Mention @lowcarb_nocarb or tag #lowcarb_nocarb on Instagram or our Facebook Support Group.

Last Updated: August 16, 2022

If you are still looking for some Low Carb products, visit our recommended site on Amazon, which we participate in as affiliates. Just click on the image below and all will be revealed.

Amazon Low Carb Keto

Our Keto and Low Carb Pumpkin Recipes

Keto and Low Carb Recipes from our blog Lowcarb-Nocarb using Pumpkins

7-Day Keto Challenge

A 7-day guided challenge to get into Ketosis. Includes a complete meal plan with recipes, shopping list and pantry list, a Step-by-Step Keto Quick Start Guide, a Keto Success, and Motivation Journal emailed to you daily, and access to a supportive Keto community.

7 Day Keto Meal Plan Challenge to start
Low Carb Pumpkin Fries #pumpkinfries #lowcarb #keto #paleo #ketogenicdietrecipe #pumpkinrecipes #glutenfree #fallrecipes

Kelly

Friday 16th of September 2022

I want to bake these in my air fryer, but what temp and how long would you suggest? My husband is excited to try these. Thanks!

Keto Eggplant Fries (Gluten-Free) - Keto Cooking Christian

Wednesday 8th of September 2021

[…] Another great alternative to french fries are these Pumpkin Fries! […]

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.

13 Keto Pumpkin Recipes For Halloween !

Saturday 6th of March 2021

[…] View recipe! […]

60+ Best Fall Recipes with Pumpkin, Mushrooms, Apples

Wednesday 13th of January 2021

[…] Pumpkin Fries by Zuzana from Low Carb – No […]

Skip to Recipe