Baked Pumpkin Fries: the easy fall recipe for healthy pumpkin fries

Total time: 60 Min
Difficulty: Low
Serves: 6 people
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By Cookist
Pumpkin, peeled
200 g
1 tsp
Olive oil
1 tsp
1/2 tsp
Garlic powder
1/2 tsp
1/4 tsp
fresh parsley, finely chopped
1 tsp

Pumpkin fries is a quick, savory recipe you can easily make in fall and enjoy as side dish or snack. Unlike classic oven French fries, this recipe calls for pumpkin. The sweetness of pumpkin perfectly matches with the savoriness of spices, while baking in the oven with little oil makes the recipe nutritious, healthy and perfect also for those who are looking for a low-carb dish.

Baked pumpkin fries are crispy on the outside and tender and the inside. They're flavorful, and with a slightly caramelized texture that makes this dish a truly fantastic treat for people who crave sweets most of the time.

What is the best pumpkin for Pumpkin Fries?

To make pumpkin fries, it's best to pick the ones you use for pies with a dense, sweet flesh like Fairytale, Jarrahdale pumpkins or squash.

Avoid the ones you carve for Halloween because they are too watery and not suitable for baking.

How to make Baked Pumpkin Fries

Making pumpkin fries in oven is easier than you may think. First, wash and cut the pumpkin in thin pieces, they should be about 1/3-inch thick and 1-inch long, otherwise they will release too moisture while baking and fries won't be crispy. Next, soak pumpkin fries in water for about 30 minutes. Just like regular French fries, you can't skip this step as soaking removes starch and makes fries crispy and not soggy.

Go on draining, drying and tossing fries in cornstarch to absorb some of the moisture and starch from pumpkin to make super crispy fries, then mix in olive oil and spices to add flavor. Place pumpkin fries on a single layer baking tray and bake at 200°C/350°F for about 10 minutes or until crispy and golden brown.


Tips for Crispy Pumpkin Fries

Make sure you cut and slice the pumpkin as suggested to get the perfect shape for pumpkin fries.

You may also choose to flip the pumpkin fries when they are halfway cooked in the oven.

You can sprinkle some shredded parmesan cheese over the baked fries to add more flavor.

It's important to maintain the baking temperature and take a look at the fries during the final minutes of baking.

How to store Baked Pumpkin Fries

It's best to enjoy baked pumpkin fries when freshly baked, but you can store them in an airtight container in the refrigerator for up 3 days. To make pumpkin fries crispy again, reheat them in the oven for a few minutes.

Step-by-Step Instructions


Cut the peeled pumpkin into large pieces so as you get pieces long enough for the fries.


Now slice the pumpkin sections horizontally from the center to get about 1/3-inch thick fries. Cut the pumpkin lengthwise of about 1 inch.


Place pumpkin sticks in a large bowl with water and soak them for at least 30 minutes. Preheat the oven to 200°C/350°F and line a baking tray with paper. Drain the pumpkin fries and dry them with a paper towel.


Add the cornstarch to remove moisture. Add olive oil, paprika, garlic powder.


Mix them with hands so that the fries are evenly coated all over.


Carefully spread the fries in a single layer on the prepared baking tray.


Bake the pumpkin fries in the preheated oven for about 10 minutes or until crisp and golden brown. Once ready, season them with salt and garnish with parsley. Serve and enjoy!

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