Pumpkin Fries

Pumpkin Fries

pumpkin fries in a paper cone on a red checkered napkin with dipping sauce on the side
Sweet potato fries have been a big trend the last few years, which made me think, why not pumpkin fries?

Mr. K was really skeptical, but these came out great. I chose to bake them rather than fry to make them healthier.  They came out crunchy on the outside, soft and sweet on the inside, and taste very similar to sweet potato fries –but more pumpkiny.
a pumpkin fry being dipped in the dipping sauce
It’s also a great way to use up excess pumpkin. I bought a “pumpkin pie” pumpkin because they have more flesh and less seeds. They are smaller than the carving pumpkins and are usually labeled as “for pumpkin pie” in the grocery store. But you can also make the fries with the large carving pumpkins too. Now you don’t have to waste any of the pumpkin.
a close-up of pumpkin fries in a brown paper cone

If you love pumpkin you might like my Pumpkin Hummus, too.

Baked Pumpkin Fries

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Appetizer, Side Dish, Snacks
Cuisine: American
Servings: 4

If you like sweet potato fries you will love these pumpkin fries! The small pumpkins (ones marked “for pumpkin pie”) in the produce department work best because they’re sweeter and less stringy, but you can use a larger jack-o-lantern pumpkin, too.

Print Recipe


  • 1 small pumpkin pie pumpkin
  • 2 tbsp olive oil
  • ground cinnamon optional


  1. Slice raw pumpkin flesh into thick fry slices and remove the skin (because of the high water content of pumpkin, they will shrink a lot when baked so make sure that you cut them bigger than you want them to end up when they are finished).

  2. Preheat oven to 375°F. Place the pumpkin fries on a baking sheet lined with parchment paper. Brush the fries generously with olive oil. Bake for  20 minutes or the until edges are lightly browned and the fries are crispy. 

  3. Dust the fries with ground cinnamon, if desired. Dip in ketchup or your favorite sauce. (I like honey mustard sauce).

Nutrition Facts
Baked Pumpkin Fries
Amount Per Serving (0.25 of recipe)
Calories 150 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 3mg0%
Potassium 1156mg33%
Carbohydrates 22g7%
Fiber 1g4%
Sugar 9g10%
Protein 3g6%
Vitamin A 28945IU579%
Vitamin C 30.6mg37%
Calcium 71mg7%
Iron 2.7mg15%
Net Carbs 21g42%
* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.