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air fryer butternut squash

Butternut Squash Air Fryer Recipe

Summer Yule
How do you cook butternut squash in an air fryer? Learn how to air fry butternut squash with this easy butternut squash air fryer recipe.
5 from 1 vote
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Side Dish
Cuisine American
Servings 4
Calories 235 kcal

Ingredients

  • 2 lbs. butternut squash 907 grams
  • 2 tablespoons olive oil
  • cooking oil spray
  • salt and pepper, to taste
  • 2 tablespoons butter
  • 12-15 leaves fresh sage (clip large leaves in half)
  • ¼ cup grated Parmesan cheese

Instructions

  • With a sharp knife, cut the ends off the butternut squash and peel it. Halve the squash and scoop out the seeds. Cut into ½-1 inch (1.27-2.54 cm) cubes.
  • Mist your air fryer racks with the cooking spray. Mix the cut and prepared squash with the olive oil, and arrange the squash pieces in a single layer on the racks. Sprinkle with salt and pepper, if desired. (Note: you may need to cook the squash in batches if you have a small air fryer basket.)
  • Put the racks in the air fryer and air fry at 375°F (190°C) for 10 minutes.
  • After the 10 minutes is up, flip the squash and switch the position of the trays in the oven. Air fry at 375°F (190°C) for an additional 10 minutes. While the squash cooks, you can prepare the browned butter.
  • In a small saucepan over medium-low heat, melt the butter. After the butter is melted, add the sage leaves and let them crisp up as the butter browns, stirring often. This will only take 3-5 minutes.
  • After the squash has finished cooking, remove it from the air fryer. Mix it with the browned butter and sage. Sprinkle it with the parmesan while it is still hot. Add more salt and pepper, if desired.

Notes

This is a level 3 recipe (weight maintenance and active lifestyles).Is butternut squash good for weight loss? Butternut squash is considered a starchy vegetable, and thus one of the higher-calorie veggie options. That, combined with the added oil and browned butter, means you get a side that is high in carbs and fat and fairly low in protein. 
For these reasons, I would not consider this side dish to be your best option if your goal is fat loss. The combination of fat and carbs with minimal protein typically doesn’t promote fullness on fewer calories.
Is butternut squash healthier than potatoes? Both potatoes and butternut squash are nutritious options, and I personally enjoy both in my diet. That (of course) doesn’t mean these foods are the best choices for you.
Butternut squash is a better choice for low carb diets than potatoes. It's also lower in calories and an excellent source of vitamin A. Potatoes are a little higher in vitamin C (by weight).
If you want to lighten this squash up (i.e., make it low calorie), skip the browned butter and Parm topping. When I’m busy, I often serve roasted or air fried veggies with little more than salt and pepper. I promise they are perfectly fine on their own! 
That said, the butter and Parm is a fun option for foodies and folks with higher energy needs. It also turns this humble veggie into a holiday-worthy side dish.
 
Nutrition information is for one serving of the recipe.

Nutrition

Calories: 235kcalCarbohydrates: 27.1gProtein: 4.3gFat: 14.4gSaturated Fat: 5.5gPotassium: 801.7mgFiber: 5.1gVitamin A: 487.7% DVVitamin C: 79.9% DVCalcium: 17% DVIron: 10.3% DV
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