Pumpkin French fries are a crisp, flavorful, low‑carb snack that balances a touch of salt, warming spices, and natural sweetness. They’re simple to make in an air fryer or in a conventional oven, and they make an excellent paleo, gluten‑free alternative to traditional potato fries.
This easy recipe delivers a satisfying crunch while keeping carbs low — roughly 5g net carbs per serving — and provides more fiber than standard potato fries, making them a smart choice for a snack or side dish.
These pumpkin fries are great with sugar‑free ketchup, low‑carb BBQ sauce, ranch dressing, keto honey mustard, or any dipping sauce you prefer. They’re equally good as a party appetizer or a simple weeknight side.
If you don’t own an air fryer, no problem — oven instructions are included so you can easily bake them instead. The method is straightforward and quick, producing tender interiors and crispy edges when cooked correctly.
Switching to pumpkin fries gives you a nutrient‑dense, fiber‑rich alternative that still satisfies that fry craving without derailing a low‑carb plan.
Enjoy these Keto Air Fryer Pumpkin French Fries warm, garnished with parsley or a sprinkle of Parmesan if you like.
Ingredients
- 2 mini pumpkins, peeled, seeded and cut into ½‑inch slices
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- ¼ teaspoon dried sage
- Salt and black pepper, to taste
- Fresh parsley, for garnish (optional)
- Grated Parmesan (optional)
See the printable recipe card below for nutritional details and servings.
Instructions
Air fryer method: Preheat the air fryer to 375°F (190°C). Oven method: preheat the oven to 425°F (220°C). While the appliance heats, wash, dry, peel, and remove the seeds from the pumpkins (save seeds for roasting if you like).
Slice the pumpkin into uniform ½‑inch “fries.” Uniform thickness helps ensure even cooking. In a large bowl, whisk together the oil, paprika, garlic powder, oregano, sage, salt, and pepper.
Toss the pumpkin pieces in the seasoned oil mixture until well coated.
Arrange the fries in a single layer in the air fryer basket, leaving space for air circulation; cook in batches if needed. For the oven, place them on a parchment‑lined baking sheet in a single layer.
Cook for about 12–15 minutes in the air fryer, or 10–15 minutes in the oven, until the fries are tender inside and crisp around the edges. Shake or flip once or twice halfway through to promote even browning.
Remove fries from the air fryer or oven and let them cool briefly. Taste and adjust seasoning, then garnish with parsley or grated Parmesan if desired and serve warm.
Hint: Avoid overcrowding the air fryer basket or baking sheet; a single layer yields the crispiest fries. Cook in batches if necessary.
Variations
- Spicy — add a pinch of cayenne or chili powder to the seasoning for heat.
- Parmesan — sprinkle grated Parmesan over hot fries for a savory finish.
📖 Printable Recipe Card
Pumpkin French Fries
Ingredients
- 2 mini pumpkins — peeled, seeded and cut into ½‑inch slices
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- ¼ teaspoon dried sage
- Salt and black pepper, to taste
- Fresh parsley, for garnish (optional)
- Grated Parmesan (optional)
Instructions
Air Fryer Directions
- Preheat air fryer to 375°F (190°C). Wash, dry, peel, and seed the pumpkins.
- Slice into ½‑inch fries, keeping pieces uniform.
- Mix oil and spices in a bowl, then toss pumpkin fries to coat.
- Place in a single layer in the air fryer basket; cook in batches if needed.
- Air fry 12–15 minutes, shaking or flipping once or twice for even browning.
- Remove, let cool slightly, then garnish and serve.
Oven Directions
- Preheat oven to 425°F (220°C) and follow steps 1–3 above.
- Arrange fries on a parchment‑lined baking sheet in a single layer.
- Bake 10–15 minutes, flipping once halfway, until crisp and golden.
- Remove, season to taste, garnish, and serve.
Notes
Storage: Store cooked pumpkin fries in a sealed container in the refrigerator. Reheat briefly in the oven or air fryer to restore crispness.
*All nutritional data are estimates based on ingredients used.
Servings: 4. Serving size: ¼ of batch. Net carbs per serving: about 5g.
Nutrition
Calories: 90 kcal
Carbohydrates: 6 g
Protein: 1 g
Fat: 7 g
Fiber: 1 g
Sodium: 40 mg
Storage
Store leftover pumpkin fries in a sealed container in the refrigerator. Reheat in the oven or air fryer for best texture.
Equipment
Air fryer for the air fryer method, or a baking sheet and parchment paper for the oven method.
Related
If you enjoy this recipe, try other low‑carb fry alternatives such as zucchini fries, green bean fries, or air fryer onion rings for more healthy snack options.
Pairing
These are great with low‑carb BBQ sauce, ranch dressing, or keto honey mustard — choose any dipping sauce you like to complement the spices.