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Crispy air fryer pumpkin chunks with seeds on a white plate

Air Fryer Pumpkin | Quick, Healthy & Delicious Side


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  • Author: kai
  • Total Time: 30 minutes
  • Yield: 4 servings

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

Scale

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