Air fryer pumpkin fries taste similar to sweet potato fries but are lower in carbs. Crunchy on the outside with a soft inside they are a great side dish.
This low carb pumpkin recipe is easy to make and makes a great snack or side dish to a vegetable burger or keto grilled cheese. If you are fans of sweet potato fries and miss them on a low carb diet, you must try pumpkin fries. They are very similar in taste and utterly delicious.
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Pumpkin fries make a great low carb alternative to potato fries and can be seasoned many ways. In this recipe I used a chili lime seasoning mix from Wanderspice.com. The flavours of chili and lime pair great with pumpkin and the quality of the spice mix is just superb.
Is pumpkin keto?
Pumpkin is actually a fruit botanically (although we have is listed on our low carb vegetable list) because they develop from the flowering part of the plant and have seeds.
Pumpkin is great for low carb diets and a 100g serving is just 6.5g net carbs. It's also a great source of fiber and vitamin A.
What type of pumpkin is used for fries?
There are many types of pumpkin and to make air fryer pumpkin fries you need a decent sized one to cut. Not all types of pumpkin are suitable for making fries though.
The popular Halloween pumpkin are not a good choice, despite their size, because they are too watery. They don't have enough pumpkin flesh to make fries too.
Pie or Cinderella pumpkins are a good choice for this recipe. We used a Calabaza pumpkin which is very popular in the Caribbean. Easy to cut and thick with flesh.
How to make keto pumpkin fries
This is an easy air fryer recipe that can also be made in the oven.
- All you need to do is peel and cut the pumpkin into strips.
- Toss them in oil and any seasoning.
- Then air fry. That's it!
Baking pumpkin fries
If you don't have an air fryer, you can still enjoy crispy fries baked in the oven. Bake in 200C/400F degrees preheated oven for 20-25 minutes, flipping once halfway through, until the pumpkin fries are crisp and golden brown.
Seasoning Suggestions.
Delicious by themselves and seasoned with a dash of salt, try different flavour combinations for your fries.
- Chili and lime
- Smoked paprika
- Garlic powder
- Cinnamon
- Thyme
- Everything Bagel
- Sage
- Basil
- Oregano
- Cumin
More low carb air fryer recipes
Recipe Tips
Cut the pumpkin slices thin for crispier fries.
Some people have recommended soaking the cut fries in water to remove the starch before frying. I've not tried this yet.
Store any leftovers in an air tight container and reheat in the air fryer for 2-3 minutes at 200C/400F. Ideally, air fryer pumpkin fries are best served fresh.
Cook the fries in batches in the air fryer basket for a crispy result.
Serve with a low carb ketchup, mayonnaise or any creamy dip of your choice.
Any leftover pumpkin pieces from slicing the pumpkin can be set aside and cooked into a pumpkin puree for other recipes. Or make a soup with it.
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Air Fryer Pumpkin Fries
Ingredients
- 1 pumpkin size may vary
- 1 tablespoon olive oil
- 2 tablespoons chili lime seasoning optional
Instructions
- Using a sharp knife, cut the pumpkin into quarters. Scoop out the seeds and any pulp.
- Cut the pumpkin into French fry slices.
- In a medium bowl, mix the olive oil with the seasoning.
- Toss the pumpkin fries into the seasoning, ensuring that they are all covered.
- Preheat the air fryer according to the manufacturers instructions.
- Place the pumpkin fries in the air fryer basket in a single layer.
- Cook at 200C/400F degrees for 12-15 minutes, turning over half way through until crispy.
- Serve with a dip or sauce.
Notes
YOUR OWN NOTES
Nutrition
Ramyapad19 says
just made this it is my first time making your recipe and having pumpkin fries i tried this in my new air fryer eating this now with nandos lemon herb sauce
Ramyapad19 says
also my mom and sisters tried this they liked it
Angela Coleby says
Delighted you all enjoyed it!