Air Fried Butternut Squash

Ever craved a side dish that’s crispy on the outside, tender on the inside, and packed with flavor without the guilt? Air fried butternut squash is the answer! This nutrient-rich vegetable is loved for its naturally sweet, nutty taste and impressive health benefits, including vitamins A and C, fiber, and antioxidants.

Air-frying enhances its flavor and texture using little to no oil, making it a healthier alternative to traditional frying or roasting. In this guide, you’ll learn everything about preparing, seasoning, and cooking air fried butternut squash to perfection. Get ready to enjoy a crispy, caramelized, and delicious dish!

Nutritional Profile of Air fried butternut squash

Butternut squash is packed with essential nutrients that support overall health. Below is a detailed table of its best benefits:

With its rich combination of vitamins, minerals, and fiber, butternut squash is a delicious and nutritious choice for a balanced diet.

Selecting and Storing Butternut Squash

Choosing a ripe and high-quality butternut squash ensures the best flavor and texture. Look for one that has firm, matte skin without soft spots or blemishes. A ripe squash should feel heavy for its size, indicating it is full of moisture and nutrients. The color should be a deep beige or tan, as green patches may signal that it is not fully mature.

To keep it fresh, store whole butternut squash in a cool, dry place for up to three months. Once cut, wrap the pieces tightly and refrigerate them for up to five days. For long-term storage, diced or cooked squash can be frozen for up to three months without losing its taste or nutrients.

Why I Love Air Fried Butternut Squash

I love making air fried butternut squash because it cooks quickly, tastes amazing, and requires little effort. The first time I made it, the crispy outside and tender inside completely won me over. Now, I prepare it regularly for busy weeknights and family meals. This recipe always delivers a healthy, flavorful dish that keeps me coming back for more!

Ingredients and Equipment Needed

Ingredients:

• 1 medium butternut squash (peeled, seeded, and diced)
• 1 to 2 tablespoons olive oil or avocado oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder (optional)
• ½ teaspoon paprika or cinnamon (for extra flavor)

Equipment:

• Air fryer (any model with adjustable temperature settings)
• Sharp knife and vegetable peeler
• Cutting board
• Mixing bowl
• Measuring spoons
• Spatula or tongs (for flipping the squash)

These simple ingredients and tools will help you make perfectly air fried butternut squash with a crispy texture and delicious flavor.

Preparing Butternut Squash for Air Frying

Cleaning and Peeling

1. Wash the squash: Rinse under running water and scrub with a vegetable brush.
2. Peel the skin: Use a vegetable peeler or a sharp knife to remove the thick outer layer.
3. Cut in half: Place the squash on a cutting board and slice it lengthwise.
4. Remove the seeds: Scoop out the seeds with a spoon and discard or save them for roasting.

Cutting Techniques

1. Slice into sections: Cut the squash into manageable pieces for easier handling.
2. Choose your cut style:
   • Cubes: Cut into 1-inch bite-sized pieces for even cooking.
   • Fries: Slice into long, thin strips about ½ inch thick.
   • Wedges: Cut into thick slices for a hearty texture.

Seasoning Options

1. Savory blends: Toss with olive oil, salt, black pepper, garlic powder, paprika, or Italian seasoning.
2. Sweet variations: Coat with cinnamon, brown sugar, maple syrup, or nutmeg for a caramelized flavor.
3. Marinades and flavor infusions: Mix with balsamic glaze, honey, or lemon juice for extra depth.

Properly preparing the squash ensures even cooking and enhances its natural sweetness in the air fryer.

Air Frying Process

Preheating the Air Fryer

1. Why preheating is important: Preheat helps the air fryer reach the desired cooking temperature, ensuring even cooking and crispier results. Starting with a hot air fryer prevents sogginess and reduces cooking time.
2. Recommended preheating temperature: Set the air fryer to 375°F (190°C) and let it preheat for 3 to 5 minutes before adding the butternut squash. Some air fryer models have an automatic preheat function, while others require manual adjustment.

Cooking Time and Temperature Settings

1. Cubes (1-inch pieces):
   • Temperature: 375°F (190°C)
   • Cooking time: 15 to 20 minutes
   • Tip: Shake the basket every 5 minutes for even crispiness.
2. Fries (½-inch thick strips):
   • Temperature: 380°F (193°C)
   • Cooking time: 18 to 22 minutes
   • Tip: Lightly coat with oil for a golden, crispy exterior.
3. Wedges (thicker slices):
   • Temperature: 375°F (190°C)
   • Cooking time: 20 to 25 minutes
   • Tip: Flip the wedges halfway through cooking for uniform texture.
4. Tips for best results:
   • Do not overcrowd the basket: Arrange the butternut squash in a single layer to allow proper air circulation.
   • Adjust time based on size: Thicker pieces may need additional time, while smaller ones cook faster.
   • Use a light oil coating: A small amount of olive or avocado oil helps enhance crispiness without making the squash greasy.

Monitoring and Shaking

1. How to check for doneness:
   • Visual check: The edges should be golden brown and slightly crispy.
   • Texture test: Pierce a piece with a fork; it should be tender on the inside but not mushy.
2. Importance of shaking or flipping:
   • Ensures even cooking: Since air fryers circulate hot air, shaking the basket every 5 to 7 minutes helps cook all sides evenly.
   • Prevents burning: Some pieces may brown faster than others, so flipping them ensures a balanced texture.

If you love air frying, you might also enjoy trying Air Fryer Teriyaki Chicken, another easy and flavorful recipe that pairs well with butternut squash. The sweet and savory glaze of teriyaki chicken complements the natural caramelized flavors of air fried butternut squash, making for a perfect meal combination.

Serving Suggestions and Variations

Pairing with Dips and Sauces

Air fried butternut squash is delicious on its own, but pairing it with the right dip or sauce can take the flavor to the next level. Here are some tasty options:

1. Garlic Aioli: Mix mayonnaise, minced garlic, lemon juice, and a pinch of salt for a creamy and flavorful dip.
2. Yogurt-Based Dip: Combine Greek yogurt, lemon juice, chopped herbs like dill or parsley, and a dash of salt for a refreshing, tangy dip.
3. Spicy Sriracha Sauce: Blend mayonnaise or Greek yogurt with sriracha and a bit of honey for a spicy-sweet kick.
4. Honey Mustard: Mix Dijon mustard with honey and a splash of apple cider vinegar for a sweet and tangy pairing.
5. Tahini Sauce: Whisk together tahini, lemon juice, garlic, and water for a rich, nutty flavor that complements the squash.

Incorporating into Meals

Air fried butternut squash is versatile and can be used in many different meals. Here are some ideas:

1. Salads: Toss air-fried squash cubes into a green salad with spinach, arugula, goat cheese, and toasted nuts for a warm, hearty texture.
2. Grain Bowls: Add squash to a quinoa or brown rice bowl with chickpeas, avocado, and a lemon-tahini dressing for a nutritious meal.
3. Wraps and Sandwiches: Use air fried butternut squash as a filling for wraps or pita pockets with hummus, feta cheese, and fresh vegetables.
4. Side Dish: Serve alongside roasted chicken, grilled salmon, or steak for a delicious, healthy side.
5. Pasta and Risotto: Toss into pasta dishes or risotto for a creamy and slightly sweet addition.

Creative Recipe Ideas

Looking for unique ways to enjoy air fried butternut squash? Try these creative recipes:

1. Butternut Squash Tacos:
   • Fill soft tortillas with air-fried butternut squash, black beans, avocado, and a drizzle of chipotle sauce for a flavorful vegetarian taco.
2. Squash-Based Vegetarian Burgers:
   • Mash air-fried squash and mix with black beans, breadcrumbs, spices, and an egg to form patties.
   • Pan-fry or bake until crispy and serve on a bun with lettuce, tomato, and a yogurt-based sauce.
3. Breakfast Dishes:
   • Butternut Squash Hash: Sauté air-fried squash with bell peppers, onions, and eggs for a hearty breakfast.
   • Squash Frittata: Mix air-fried squash with eggs, cheese, and herbs, then bake for a delicious frittata.

For those who enjoy a touch of sweetness, pairing air fried butternut squash with a breakfast treat like Sweet Cinnamon Sugar French Toast Muffins can be a delicious way to start the day. The warm cinnamon flavors enhance the natural sweetness of the squash, creating a comforting and satisfying meal.

Frequently Asked Questions (FAQs)

How long does butternut squash take in an air fryer?

The cooking time for air fried butternut squash depends on the size of the pieces. Generally:

• Cubes (1-inch pieces): 15 to 20 minutes at 375°F (190°C), shaking halfway.
• Fries (½-inch thick strips): 18 to 22 minutes at 380°F (193°C).
• Wedges (thicker slices): 20 to 25 minutes at 375°F (190°C), flipping halfway.

Always check for doneness by piercing a piece with a fork; it should be crispy on the outside and tender inside.

Is squash good in the air fryer?

Yes, air fried butternut squash is an excellent choice. Air-frying enhances its natural sweetness, creates a crispy texture, and retains more nutrients compared to deep-frying or boiling. Plus, it requires minimal oil, making it a healthier alternative to traditional cooking methods.

How to cook buttercup squash in an air fryer?

To cook buttercup squash in an air fryer:

1. Peel and cut into cubes or wedges.
2. Toss with olive oil, salt, and spices.
3. Preheat the air fryer to 375°F (190°C).
4. Cook for 15 to 20 minutes, shaking halfway for even crispiness.

How to cook fried squash in the air fryer?

For a crispy Air fried butternut squash:

1. Slice squash into thin rounds.
2. Coat with seasoned flour or breadcrumbs.
3. Lightly spray with oil.
4. Air fry at 375°F (190°C) for 12 to 15 minutes, flipping halfway.

Conclusion & Final Thoughts

Air fried butternut squash is a simple, healthy, and delicious way to enjoy this nutritious vegetable. With its crispy texture, caramelized flavor, and minimal oil usage, it is a perfect addition to any meal. Whether you enjoy it as a snack, a side dish, or part of a main course, air frying enhances the natural sweetness of butternut squash while keeping it light and wholesome.

This recipe is quick, easy, and requires only a few basic ingredients. By following the right techniques for cutting, seasoning, and air frying, you can achieve perfectly cooked butternut squash every time. Plus, it pairs well with a variety of dips, salads, and other creative dishes.

If you have not tried air fried butternut squash yet, now is the time. Give it a go, experiment with different seasonings, and enjoy a crispy, flavorful dish that is both satisfying and nutritious.

Air Fried Butternut Squash

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• Author: Chef- Emily
• Total Time: 30 minutes
• Yield: 4 servings 1x

Print Recipe

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Description

This air fried butternut squash recipe delivers crispy, caramelized, and flavorful bites with minimal oil. Perfect as a snack, side dish, or salad topping, it is a quick and healthy way to enjoy this nutrient-rich vegetable.

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Ingredients

Scale 1x2x3x

• 1 medium butternut squash (peeled, seeded, and diced)
• 1 to 2 tablespoons olive oil or avocado oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder (optional)
• ½ teaspoon paprika or cinnamon (for extra flavor)

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Instructions

1. Prepare the squash: Wash, peel, and cut the butternut squash into 1-inch cubes, fries, or wedges.
2. Season: Toss the squash in olive oil, salt, pepper, and preferred seasonings.
3. Preheat the air fryer: Set it to 375°F (190°C) and allow it to preheat for 3 to 5 minutes.
4. Cook:
5. Cubes: Air fry for 15 to 20 minutes, shaking every 5 minutes.
6. Fries: Air fry for 18 to 22 minutes at 380°F (193°C).
7. Wedges: Air fry for 20 to 25 minutes, flipping halfway.
8. Check for doneness: The squash should be crispy on the outside and tender inside. Adjust cooking time if needed.
9. Serve: Enjoy as a side dish, in salads, or paired with a dip.

Notes

• Do not overcrowd the air fryer basket for even cooking.
• Lightly coat the squash with oil for extra crispiness.
• Store leftovers in an airtight container in the fridge for up to 3 days and reheat in the air fryer for 3 to 5 minutes.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Side Dish
• Method: Air Fryer
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 120 kcal
• Sugar: 3g
• Sodium: 200mg
• Fat: 4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 4g
• Protein: 2g
• Cholesterol: 0mg

Keywords: air fried butternut squash, air fryer butternut squash, crispy butternut squash, healthy butternut squash, air fryer vegetable

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