Some nights, I just want something warm and grounding with dinner. No fuss, no hard decisions. Just the smell of cinnamon in the kitchen and something golden crisp waiting on the plate. This Air Fryer Pumpkin recipe gives me that every single time — quick, healthy, and filled with fall flavor. Whether you’re following Whole30 or just need a new fall side, Air Fryer Pumpkin hits the spot.
Table of Contents
Why You’ll Love This Recipe
If you love simple, this one’s for you.
First, it’s fast. The pumpkin cooks in under 20 minutes thanks to the air fryer.
Second, it’s incredibly easy — only 5 ingredients and barely any cleanup.
Third, it’s good for you. This dish is naturally low-carb, Whole30, Paleo, and Keto friendly.
And finally, it’s flexible. This Air Fryer Pumpkin dish can be savory, spicy, or even sweet — whatever you’re craving.
Ingredients You’ll Need
Here’s what you’ll need for this cozy side:
- 2 pounds culinary pumpkin (sugar pumpkin is ideal)
Avoid decorative pumpkins — they’re not meant for eating. - 1 tablespoon avocado oil (or olive oil)
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon garlic powder
- 1/2 teaspoon kosher salt (adjust to taste)
If you’re short on time, you can also use pre-cut pumpkin chunks from the store.
How to Prepare Pumpkin for Air Frying
Start by washing and drying your pumpkin.
Then slice it in half vertically. Scoop out the seeds and stringy insides. (You can save the seeds to roast later.)
Next, you can peel the skin if you like — some folks prefer the texture peeled, others don’t mind it.
Cut the pumpkin into even 3/4 inch chunks. Try to keep the size uniform so it cooks evenly.
If prepping ahead, you can store cut pumpkin in the fridge for 4–5 days.
How to Cook Pumpkin in the Air Fryer
Preheat your air fryer to 380°F.
In a bowl, toss pumpkin cubes with oil, cinnamon, garlic powder, and salt.
Spread them out in a single layer in the basket. Don’t crowd them — cook in batches if needed.
Air fry for 18–20 minutes, shaking the basket around the 10-minute mark.
Once tender and browned at the edges, your Air Fryer Pumpkin is ready to serve warm — perfectly crisp on the outside and soft inside.
For garnish, try a sprinkle of parsley or roasted pumpkin seeds. It adds a nice crunch.
Oven Method Alternative
No air fryer? No problem.
- Preheat your oven to 425°F.
- Spread seasoned pumpkin cubes on a sheet pan in a single layer.
- Roast for 25–30 minutes, flipping halfway to ensure even browning.
The oven version turns out a little softer than the air fryer, but it’s still delicious.
Pro Tips for Best Results
- Use only culinary pumpkins like sugar pumpkins or pie pumpkins.
- Don’t overcrowd the basket — airflow is key to crisp edges.
- Cut your chunks as evenly as possible.
- For a twist, try pumpkin wedges or fries instead of cubes (just adjust the cook time).
Flavor Variations & Garnishes
Savory Seasonings
Want to change things up? Try these:
- Onion powder
- Cumin powder
- Curry blends (turmeric, garam masala, cumin)
- Paprika or chili powder for a little heat
Sweet Seasonings
Feeling something sweeter?
- Mix cinnamon with brown sugar or a drizzle of maple syrup.
- Great alongside roasted apples or spiced pork.
Garnish Ideas
These sauces make it extra special:
- Lemon tahini drizzle
- Garlic herb yogurt sauce
Both pair well with the natural sweetness of pumpkin.
Nutrition Information (per serving)
- Calories: 122 kcal
- Carbs: 20g
- Protein: 3g
- Fat: 5g
- Fiber: 2g
- Sugar: 8g
- Vitamin A: 25,744 IU
- Vitamin C: 27mg
- Sodium: 391mg
- Iron: 2mg
- Potassium: 1033mg
Serving Suggestions
This dish works great in a few ways:
- Toss into a fall salad with feta and walnuts.
- Serve as a side with grilled meats or a warm grain bowl.
- Use it as a base for vegan curry or coconut stew.
- Pair it with other air fryer veggies like beets, turnips, or sweet potatoes.
Also, if you’re feeling sweet tooth-y, it goes well with Pumpkin Bars with Chocolate Chips for dessert pairing.
Air Fryer Pumpkin Recipe Card — Mandatory
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Air Fryer Pumpkin | Quick, Healthy & Delicious Side
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
A quick, healthy fall side dish made with just 5 ingredients and ready in 20 minutes. Naturally Whole30, Paleo, Keto, and Vegan friendly.
Ingredients
2 pounds culinary pumpkin (e.g. sugar pumpkin)
1 tablespoon avocado oil (or olive oil)
1/2 teaspoon ground cinnamon
1/4 teaspoon garlic powder
1/2 teaspoon kosher salt (adjust to taste)
Instructions
1. Wash and dry the pumpkin. Cut it in half vertically.
2. Scoop out the seeds and stringy fibers. Save seeds for roasting if desired.
3. Peel the pumpkin (optional), then cut into 3/4-inch chunks.
4. In a bowl, toss pumpkin with oil, cinnamon, garlic powder, and salt.
5. Preheat air fryer to 380°F.
6. Place pumpkin chunks in a single layer in air fryer basket. Cook in batches if needed.
7. Air fry for 18–20 minutes, shaking the basket halfway through.
8. Remove when golden and tender. Garnish with parsley or roasted pumpkin seeds if desired.
Notes
Use culinary pumpkin only — decorative varieties aren’t suitable for eating.
Pre-cut pumpkin chunks can be used for convenience.
Pumpkin can be sliced into wedges or fries for variety (adjust cook time).
For sweet variation, toss with brown sugar or maple syrup.
Store leftover cooked pumpkin in fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Side Dish
- Method: Air Fryer
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 122
- Sugar: 8g
- Sodium: 391mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 3g
- Cholesterol: 0mg
More Such Recipes — Mandatory
You might also like:
- Spiced Pumpkin Cookies for a festive twist
- Air Fryer Baked Potatoes as a quick side option
- Cheesy Pumpkin Pasta Bake with Mushrooms for a savory main
FAQs
How long do you cook a pumpkin in the air fryer?
Cut pumpkin into chunks and cook at 380°F for 18–20 minutes, shaking halfway through.
Is air fried pumpkin healthy?
Yes! It’s low in carbs, high in fiber and vitamin A, and needs just a little oil to crisp up.
How to air fry pumpkin slices?
Slice pumpkin into even wedges or fries, season, then air fry at 380°F for 16–20 minutes, flipping once.
How long does squash take in the airfryer?
Similar to pumpkin, most squashes take 15–20 minutes at 380°F, depending on cut size.
Final Thoughts
This air fryer pumpkin recipe is the kind of thing you come back to all season long. It’s quick, flexible, and feels like a warm hug on a plate.
Try the savory version with cumin, or go sweet with maple syrup and cinnamon. Either way, you get golden bites with big fall energy.
Don’t forget to tag me if you make it — and check out more cozy inspo over on Pinterest or Facebook. I’d love to see what you’re cooking.