Healthy Pumpkin Fries


  • 1 small pumpkin (about 3 pounds)
  • 1 tablespoon olive oil
  • 3 teaspoons cornstarch
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • ½ teaspoon garlic salt
  • ½ teaspoon garlic powder
  • ½ cup finely chopped fresh parsley (can substitute dried parsley, use less)
  • Salt and pepper, to taste
  • ½ cup Parmesan cheese


1. Slice the pumpkin in half and scoop out all of the seeds and insides. Cut the pumpkin into large sections and use a vegetable peeler to peel the skin off the pumpkin pieces.

2. Cut the peeled pumpkin chunks into “fries,” the thinner the quicker they will cook and the crispier they will be!

3. Put the pumpkin fries in bowl of water, submerged. Soak overnight in the refrigerator.

4. Preheat oven to 400 degrees.

5. Cover baking sheet with parchment paper.

6. Drain fries and use paper towels to remove excess water from fries.

7. Place pumpkin fries in a large bowl with cornstarch. Toss until coated.

8. Add the olive oil to the bowl and toss the fries until totally coated in oil.

9. Add all the spices and toss until fries are evenly coated with all the spices.

10. Spread the fries out on the parchment covered baking sheet so they are not overlapping.

11. Bake in oven for 20 minutes then flip fries and bake for another 20 minutes.

12. Keep an eye on the fries as they are baking to make sure they are not getting too crispy.

13. When done, remove from oven and sprinkle fries with Parmesan cheese, parsley and salt and pepper to taste.

14. Enjoy with Edna Valley Chardonnay.