Pumpkins are a staple of the fall season, but there’s more you can do with them besides pumpkin pie or carving jack-o-lanterns. One delicious way to enjoy pumpkins is by making air fryer roasted pumpkin wedges. This simple recipe brings out the natural sweetness of the pumpkin while giving it a crispy and charred exterior. Plus, cooking pumpkin in the air fryer gets you to enjoy this tasty treat with less oil and in a fraction of the time it would take in the oven.
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As the leaves start to change colors and the air becomes crisp, there’s one dish that I can’t wait to indulge in every fall – Air fryer roasted pumpkin. The sweet and earthy scent of caramelizing sugars mixed with warm spices like cinnamon and nutmeg instantly puts me in a cozy mood and makes me excited to enjoy a delicious meal.
Which Pumpkin is Best for Roasting?
When it comes to roasted pumpkin, pick a variety that is both flavorful and meaty. Look for pumpkins with dense and sweet flesh, like sugar pumpkins or pie pumpkins, which are both perfect for roasting. Although you can still roast Halloween pumpkins, sugar or pie pumpkins have less water content, making them more suitable for air frying. May I also recommend roasting Air Fryer Butternut Squash or Acorn Squash?
Instructions
- Pick a Pumpkin. First, you’ll need a sweet sugar pumpkin (or pie pumpkin). Wash the exterior, cut the stem off (sometimes called “handle”), then cut it in half, and, using a large spoon, scoop out the seeds. Then cut each half into wedges. Coat them in a tablespoon of melted coconut oil. You can use other oils like olive or avocado as well, or you can spritz them with oil spray. For seasoning, we recommend using a simple mix of salt, pepper, smoked paprika, and cinnamon. Be sure to coat the wedges evenly with the mix.
2. Preheat your air fryer to 375F (190°C). Once it’s ready, place the wedges in the air fryer basket. Ensure that the wedges are not overcrowded, and they have enough space to cook evenly. Yes, you can use parchment paper for an easy clean-up. Cook for 10 minutes, then carefully pull the basket out of the air fryer. Using tongs, flip the pumpkin wedges over to cook on the other side. Fry again for another 10 minutes, making sure to keep an eye on the pumpkin’s progress.
Use a fork to check on pumpkin flesh. It should be fork tender. When the air fryer pumpkin wedges are cooked, remove them onto a serving dish. You will see that the edges are crispy while the insides are tender and perfectly roasted.
What makes this recipe different from other pumpkin recipes?
Unlike a typical pumpkin pie or pumpkin soup recipe, this roasted pumpkin recipe doesn’t require any added sweeteners. This makes it a fantastic low-carb option for those who are looking to avoid sugar but still want to experience the taste of fall. Besides being low in sugar, pumpkin is an excellent source of fiber, antioxidants, and vitamins. The beta-carotene in pumpkin has been known to aid in reducing the risk of certain cancers and improve eye health.
Roasting pumpkin in an air fryer is a healthy way to get all of its nutritional benefits.
Once your air fryer roasted pumpkin wedges are ready, there are countless ways to enjoy them. Here are some serving suggestions and creative variations to try.
Serving Suggestions
- As a Side Dish: Pair with grilled chicken, steak, or fish for a well-rounded meal.
- In Salads: Toss with mixed greens, feta cheese, and a balsamic glaze for a delightful salad.
- With Dips: Serve with a side of Greek yogurt or hummus for a nutritious snack.
Recipe Variations
- Spicy Pumpkin Wedges: Add a pinch of cayenne pepper or red pepper flakes to the seasoning mix for an extra kick.
- Sweet Pumpkin Wedges: Sprinkle with a bit of brown sugar and cinnamon before air frying for a dessert-like treat.
- Herb-Infused Wedges: Toss with fresh rosemary or thyme for an aromatic twist.
Leftovers
Place leftover pumpkin wedges in an air-tight container and store in the fridge for up to 5 days. Reheat in the air fryer for 4-5 minutes. Feel free to add roasted pumpkin to your morning sandwiches, oatmeal, or yogurt, or puree it into a spicy pumpkin hummus to serve with your favorite veggies.
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Air Fryer Roasted Pumpkin Wedges
Ingredients
- 1 Pumpkin Look for pumpkin labeled as "Sugar Pumpkin" or "Pie Pumpkin" These pumpkins are best for cooking and roasting. They are sweet and flavorful.
- 2 Tablespoons extra virgin olive oil Or Avocado Oil
- 1 Tablespoon seasoning veggie blend The one I use is Mrs. Dash Salt free Seasoning Blend
- 1/4 teaspoon Salt & pepper to taste
- 1 teaspoon Cinnamon
Instructions
- Pick a Pumpkin. You’ll need a sweet sugar pumpkin (or pie pumpkin). Wash the exterior, cut the stem off (sometimes called “handle”), then cut it in half, and, using a large spoon, scoop out the seeds. Cut each half into wedges. Aim for uniform thickness 1 to 2-inch wedges. Toss them with olive or avocado oil. For seasoning, we recommend using a simple mix of salt, pepper, smoked paprika, and cinnamon. Be sure to coat the wedges evenly with the mix.
- Preheat your air fryer to 375F (190°C). Once it’s ready, place the wedges in the air fryer basket. Ensure that the wedges are not overcrowded, and they have enough space to cook evenly. Yes, you can use parchment paper for an easy clean-up. Cook for 10 minutes, then carefully pull the basket out of the air fryer. Using tongs, flip the pumpkin wedges over to cook on the other side. Fry again for another 10 minutes, making sure to keep an eye on the pumpkin’s progress.
- When the air fryer pumpkin wedges are cooked, remove them onto a serving dish. You will see that the edges are crispy while the insides are tender and perfectly roasted.
Oven roasting directions
- Heat the oven to 400°F (200C)Wash the exterior, cut the stem off (sometimes called “handle”), then cut it in half, and, using a large spoon, scoop out the seeds. Then cut each half into wedges. Coat them with olive or avocado oil, or you can spritz them with oil spray. For seasoning, we recommend using a simple mix of salt, pepper, smoked paprika, and cinnamon. Be sure to coat the wedges evenly with the mix.Rub the pumpkin pieces with oil, seasoning blend, sprinkle with Himalayan salt to taste Sprinkle the tops with cinnamonArrange pumpkin wedges on the baking sheet. Roast for 30-40 minutes or until fork tender. Puree (optional): Transfer the pumpkin flesh to a food processor and puree until smooth.
Easy Roasted Pumpkin Recipe (Oven or Air Fryer)