I have yet another way to enjoy all the pumpkin and squash we are surrounded by this time of year.

Pumpkin Fries! Yes fries, you really get to have fries again. These tasty fries are roasted in your oven, in a healthy fat, like coconut or avocado oil. Flavored with fresh rosemary and garlic, these Pumpkin Fries can be made with just about any winter squash and are super easy to whip up for dinner.

I actually never liked real fries; greasy potato fries soaked in rancid vegetable oil and trans fats. I feel pretty lucky not to even like these types of foods because I know lots of people who do and they have a really hard time resisting their cravings. Seriously if you can refrain from fried foods please do, your body will love you for it.

Is Fat is bad for you?

No of course not, we low carb/high fat and Keto people know that fat is simply an excellent source and carrier of energy. It’s the type of fat you eat that makes all the difference. And you need fat to be able to take up vitamins A, D, K and E.

Typical fried foods are made with either hydrogenated oils or vegetable oils and both are especially unhealthy when heated and reused, which restaurants always do. These fats break down with each frying, which changes their composition and causes them to become more rancid and oxidized. All this does is further boost your chances of inflammation, increases free radicals and oxidative damage, causes high blood pressure, and leads to poor cell communication, poor nutrient absorption, less detox, and brain fog.

None of this sounds like it’s worth a plate of regular fries!

The FDA ban on trans fats, which was supposed to be in full effect in 2018, won’t be making fried foods healthier any healthier. Most restaurants have already switched to high omega 6 vegetable oils like soybean, corn, canola, and sunflower. These oils are just as harmful, especially when reused during frying and heated to high temps.

I’m sure some people will be monitoring the long-term health effects of these oils being used.

What kind of oil is best for deep frying then?

For deep frying, you would want a fat that is as saturated as can be, which at the same time has a high smoking point, the two oils that have a high smoking point, and tasteless are fractionated palm oil and coconut oil. Animal fats such as lard and tallow from healthy sources are still the safest for frying.

What about using unsaturated fats, like olive oil, are these good for cooking?

Not really and only at low temps. Highly unsaturated fats are amazing for cold dishes – think extra virgin olive oil and avocado oil. These unsaturated fats are much more reactive than their saturated counterparts, so as soon as you heat them they will start to oxidize, polymerize and to hydrolyze. Also, unsaturated bonds can switch from cis- to trans configuration becomes trans fats again.

Lucky for you, these Pumpkin Fries are roasted in the oven. No need to worry about frying.

Print Recipe
5 from 1 vote

Pumpkin Fries

Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Servings: 16
Calories: 16kcal


  • 1 small pie pumpkin or any winter squash such as acorn, butternut
  • 2 Tbsp. avocado or coconut oil
  • 1/2 tsp. sea salt
  • 1/2 tsp. garlic powder
  • 1 tsp. rosemary


  • Preheat oven to 425 degrees.
  • Slice the pumpkin into thin pieces about ½ inch thick.
  • Place the pumpkin slices into a large baking sheet, and toss them with the avocado or coconut oil.
  • Next, mix the spices and salt together in a small bowl and pour over the pumpkin slices.
  • Toss the pumpkin slices until each is well coated with the spices and oil.
  • Place the baking sheet into the preheated oven and bake for 22-25 minutes or until cooked through and somewhat crispy.
  • Enjoy your heart healthy fries!


Dip these into some Homemade Ketchup or Homemade Mayonnaise or make your own fry sauce with a combo of the two.


Calories: 16kcal | Carbohydrates: 0.1g | Protein: 0.03g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 60mg | Potassium: 2mg | Fiber: 0.02g | Sugar: 0.04g | Vitamin C: 0mg