When the air gets chilly and the leaves start to change, our cravings naturally turn toward warm, comforting flavors. Butternut squash is a superstar of the fall season, known for its nutty sweetness and versatile texture. While many people default to roasting it in the oven, there is a better way to get that perfect balance of a crispy exterior and a tender, buttery middle: the air fryer.
This Cinnamon Sugar Air Fryer Butternut Squash recipe is the perfect solution for anyone wanting a healthy, low-calorie side dish that tastes like a treat. With only 82 calories per serving, it fits perfectly into almost any lifestyle, whether you are watching your macros or just looking for a delicious way to eat more vegetables.
Why This Recipe Works for Your Busy Life
Cooking should not be a chore, and that is why this recipe is a favorite. Using an air fryer cuts down the cooking time significantly compared to a traditional oven. You get that roasted, caramelized flavor in a fraction of the time. Plus, this dish is naturally gluten-free and dairy-free, making it a safe and inclusive choice for holiday gatherings or family dinners.
Choosing the Perfect Squash
Success starts at the grocery store. To get the best flavor, you want to pick a squash that is ripe and fresh. Look for a butternut squash that feels heavy for its size. The skin should be a matte beige color, not shiny. Avoid any squash with soft spots, deep cuts, or bruises. A firm, hard squash will hold its shape much better during the air-frying process.
Ingredients You’ll Need
One of the best things about this recipe is its simplicity. You likely already have most of these spices in your pantry.
- 1 Large Butternut Squash: The star of the show.
- 1 Tablespoon Olive Oil: This helps the spices stick and ensures a crispy texture.
- 1 Teaspoon Cinnamon: For that classic warm, fall aroma.
- 1/4 Teaspoon Garlic Powder: A tiny bit of savory to balance the sugar.
- 1/2 Teaspoon Salt: To enhance all the natural flavors.
- 1 Tablespoon Brown Sugar: This creates the delicious caramelized glaze at the end. You can also use a sugar-free substitute like Swerve if you prefer.
Step-by-Step Instructions
1. Prep the Squash
The hardest part of working with winter squash is the prep work. To make it easier, use a sharp potato peeler to remove the tough outer skin. Cut the squash in half lengthwise and use a spoon to scoop out the seeds. Slice the squash into bite-sized chunks, aiming for roughly 1-inch cubes. Pro Tip: If you are short on time, many grocery stores sell pre-cut butternut squash cubes in the produce section. This is a huge time-saver!
2. Season to Perfection
Place your squash cubes into a large mixing bowl. Add the olive oil, cinnamon, garlic powder, and salt. Toss everything together until every piece of squash is evenly coated in the oil and spices. This even coating is key to getting a consistent flavor in every bite.
3. The First Air Fry
Preheat your air fryer to 350°F (175°C). Pour the seasoned squash into the air fryer basket. Make sure the pieces are in a single layer to allow the hot air to circulate. Cook for about 20 minutes. About halfway through (the 10-minute mark), give the basket a good shake or stir the pieces to ensure they brown evenly on all sides.
4. The Sweet Finish
Once the squash is fork-tender and starting to turn golden brown, remove the basket. Sprinkle the tablespoon of brown sugar over the hot squash and toss to coat. Return the basket to the air fryer for just 3 more minutes at 350°F. This final step allows the sugar to melt and create a beautiful, sticky glaze without burning the cinnamon.
Expert Tips for the Best Results
- Size Matters: Try to cut your squash cubes into the same size. If some pieces are huge and others are tiny, the small ones will burn before the large ones are soft.
- Don’t Overcrowd: If you have a very large squash or a small air fryer, cook in two batches. Piling the squash too high will result in steamed, mushy squash rather than crispy, roasted squash.
- Check Early: Every air fryer is a little different. Start checking for tenderness around the 15-minute mark to make sure you don’t overcook it.
How to Serve and Pair
This side dish is incredibly versatile. It is sweet enough to feel like a treat but savory enough to sit next to your main course.
- Holiday Table: It is a lighter, faster alternative to traditional sweet potato casserole. Pair it with your turkey or a savory corn casserole.
- Weeknight Dinner: Serve it alongside “Cajun Steak Bites” or “Honey Garlic Lemon Pepper Chicken Thighs” for a balanced meal.
- Salad Topper: These cubes are delicious cold! Add leftovers to a bed of kale with some pecans and goat cheese for a gourmet lunch.
Nutrition Snapshot (Per 3/4 Cup Serving)
- Calories: 82 kcal
- Carbs: 15g
- Fat: 3g
- Protein: 2g
- Fiber: 1g
Frequently Asked Questions
Can I make these into fries?
Absolutely! Instead of cubes, cut the squash into long “fry” shapes. Keep in mind that thinner fries will cook much faster than cubes, so reduce your initial cooking time and keep a close eye on them.
How do I store leftovers?
You can store any leftover squash in an airtight container in the refrigerator for up to 4 days. To reheat, pop them back into the air fryer for 2-3 minutes at 350°F to bring back the texture. Avoid the microwave if possible, as it can make the squash a bit soggy.
Is butternut squash actually healthy?
Yes! While it tastes sweet, it is packed with vitamins and fiber. This recipe keeps the added fats and sugars low, making it a “volume eater” favorite—you get a lot of food for very few calories.
This Air Fryer Butternut Squash is proof that healthy eating doesn’t have to be boring. By using simple pantry staples and the power of the air fryer, you can create a restaurant-quality side dish in your own kitchen. Give it a try this week and see why it’s a fall favorite!