This delicious low carb Air Fryer Kabocha Squash recipe is super easy to make quickly in the air fryer. With a fluffy texture and sweet nutty flavour, kabocha fries make a great appetizer or side to any dish. This recipe can be made in the air fryer or oven, both methods are shared below.
Kabocha squash is making its rounds in the low carb and keto world and I thought I would give it some love by making these kabocha pumpkin fries or wedges.
Typically during the fall season you can find all the squashes in the grocery stores, from pumpkin, acorn, spaghetti and butternut squash. Kabocha being one of them but I found mine at local farmers market.
Main ingredients to make kabocha squash
Super simple to make with a drizzle of olive oil, salt and pepper. That's it!
I wanted to use simple clean ingredients to make this kabocha squash. Tossing them with olive oil, salt and pepper was the perfect combo for me. Just enough seasoning to heighten the flavours of the squash is all it takes. Let the kabocha squash flavour stand out and enjoy all the soft texture and natural sweet flavours.
What is kabocha squash?
Kabocha squash is also known as Japanese pumpkin and can be used just like pumpkins, roasting, pureeing and stuffing. Many people even enjoy eating the roasted squash with the skin on.
Is kabocha squash low carb?
Kabocha squash has about 7-8 grams of carbs per cup. Therefore, it has much less carbs than most other squashes. Only a couple of these delicious kabocha squash wedges are more than enough for me as a side dish or appetizer.
Steps to make this recipe
How to make air fryer kabocha squash
STEP 1: We first want to tackle cutting the pumpkin squash in half and remove all the seeds and stringy pieces with a spoon. See how I did it in the video above.
STEP 2: Next slice the squash in quarters and remove the stems on both ends. Slice the quarter in one inch wedges and then toss in a large bowl with the olive oil, salt and pepper.
STEP 3: Preheat the air fryer to 400°F and then line the kabocha squash wedges in a single layer in the air fryer basket. I was only able to fit 5 wedges at a time so you may need to do this in batches if 5 is not enough. I only used a quarter squash. Air fryer for 16 minutes and enjoy.
Oven roasted kabocha squash method
To make the kabocha squash in the oven simply line them up on a parchment lined baking sheet instead of the air fryer basket and bake in the oven at 425°F for 20-25 minutes.
Recipe Tips and Variations
Top Tip: make sure to cut into the whole kabocha squash on a steady surface and use a good knife to slice into it to avoid any accidents.
- Serving: serve the low carb kabocha squash wedges as a side to your favourite meaty dishes like roasted chicken or a grilled ribeye steak.
- Storage: store in an airtight container in the fridge for up to 5 days. Simply reheat in the microwave for 1 minute. I do not recommend freezing the wedges after cooking.
- Leftover Squash: you will likely not use the entire squash for this recipe, I used the leftovers to make a soup (recplace the butternut with kabocha in this recipe) and I also made a kabocha hummus dip. Only a quarter of the squash was used for this recipe.
Variations: There are so many different ways you can add to change up the flavours to a kabocha squash, here are just a few.
- Spices - sprinkle your favourite spices over the squash wedges, my favourite spice blend during the fall is nutmeg, allspice and ginger.
- Crunchy - make them crunchier on the outside and sprinkle with crushed pork rinds or grated parmesan cheese.
- Savoury - toss the wedges in soy sauce with some fresh ginger and garlic to make a more savoury squash
- Squash Fries: slice them squash in thinner wedges and increase the airy frying time to about 20 minutes to get them crispy like fries.
This is also a gluten free recipe.
If you're looking for another squash recipe, don't miss out on this delicious Low Carb and Curried Butternut Squash Soup recipe.
Frequently asked questions
Sweet potatoes have a similar taste. However, sweet potatoes have about 27 grams of carbs per cup.
You can but it would turn out to be a much different flavour as you would not get the same roasted or caramelized flavours as you would in the air fryer.
The skin is edible but I prefer to enjoy it by eating the wedges like a watermelon and leaving the skins. If you want to be more fancy, simply use a knife to cut the flesh away from the skin before consuming.
Air Fryer Kabocha Squash
- ¼ kabocha squash
- 1 tablespoon olive oil
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- Preheat the air fryer to 400°F
- Cut the kabocha squash in quarters and then slice one quarter into 1 inch slices
- Toss in a large bowl with the olive oil, salt and pepper
- Transfer squash wedges in a single layer in the air fryer and cook for 12-16 minutes until squash is soft in the centre and golden on the outside.
This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.
Updates and Revisions
If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
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🌡️ Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines