Pumpkin Fries & Hash

These taste like sweet potato fries but with 1/3 the carbs. So good, and pretty simple, but you do need a sharp peeler to get that skin off.

Use this same recipe or leftover fries to make a pumpkin hash. Recipe at the bottom.

Pumpkin Fries


  • 1 small pie pumpkin
  • 2 tsp cornstarch (optional)
  • 2 tsp olive oil
  • Season as desired (option below):
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt


  1. Using a sharp knife, slice the pumpkin in half. Scoop out the seeds and pulp.
  2. Slice the two ends off of each half of pumpkin. Then slice each half in half.
  3. Using a sharp vegetable peeler, peel the pumpkin pieces. Slice the peeled pieces into 1/2″ fries.
  4. Place the pumpkin fries in a large bowl and cover with cold water. Let the fries soak for at least 30 minutes, but preferably overnight.
  5. When fries are finished soaking, preheat the oven to 425°. Line two or more baking sheets with parchment paper. Set aside.
  6. Drain the fries, and then pat dry with paper towels.
  7. Fill a large zip-top bag with the dried fries, and then top with cornstarch and seasoning if desired. Close the bag and shake to cover the fries.
  8. Drizzle with the olive oil and then toss to coat or wait and spray fries on baking pan.
  9. Spread fries in a single layer on the prepared baking sheets.
  10. Bake in preheated oven for 15-20 minutes, flipping once halfway through, you want them soft but not floppy.
  11. I prefer to finish them with another 10 minutes in the air fryer.

Top with parmesan & parsley or prepare a dip for serving. I like a balsamic aioli with mine.

  • 2 tbsp mayo
  • 1 tsp balsamic vinegar

Mix well.

Making pumpkin hash –

  • Pumpkin or pumpkin fries, diced (precooked)
  • Onions, diced
  • Peppers, diced
  • Celery, diced
  • Any other vegetable you can think of
  • Sausage, corned beef, hamburger (Any other meat of choice)


  • Cook meat, add veggies… sauté until veggies are cooked to preferred doneness (you might need a little butter or fats, depending on meat)
  • Season to taste if needed

Very good as a veggie dish too, pumpkin, onions, mushrooms and peppers…. use what every you like.


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