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    Make It Skinny Please » Recipes » Air Fryer » Air Fryer Roast Vegetables with Pecans and Pomegranate

    Published: Oct 19, 2022 · Modified: Nov 22, 2022 by Toni Dash · 15 Comments

    Air Fryer Roast Vegetables with Pecans and Pomegranate

    Weight Watchers Points1
    Calories: 81kcal
    Carbs: 12g
    Protein: 2g
    Fats: 4g
    Jump to Recipe

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    air fryer roast vegetables with pecans and pomegranate seeds.

    This delicious Air Fryer Roast Vegetables recipe combines Brussels sprouts, butternut squash and parsnips into a 15 minute cooking time side dish the whole family will love. Finished with toasted pecans and juicy sweet pomegranate seeds. Perfect for busy weeknights or Thanksgiving dinner (and it leaves your oven free).

    air fryer roast vegetables with pecans and pomegranate seeds.
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    air fryer roast vegetables with pecans and pomegranate seeds.

    Air fryer vegetable recipes are the best! They don't take as much time as cooking in the oven, delicious and use far less fat to cook (hello calorie savings). It's a great way to keep vegetables on the dinner table without much effort.

    This variety of vegetables are favorites in the colder months. They all cook in the same amount of time and produce a colorful mix in a tasty side dish. it's a great option for Thanksgiving and frees up your oven for other cooking.

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • How to make Air Fryer Roast Vegetables
    • Variations
    • Expert Tips
    • How to store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    • This is a delicious combination of favorite vegetables for the cold weather season. We combined three that make the perfect side dish without loading on lots of calories as sweet potatoes or potatoes would.
    • As far as air fryer roasted vegetables go butternut squash is a delicious addition with some sweetness but half the calories of sweet potatoes.
    • Adding pomegranate seeds gives the dish more nutrition, a pop of color, flavor and texture too. and it's a lower calorie ingredient.
    • We used olive oil spray instead of olive oil.
    • Using a air fryer which cooks with hot air, makes fully cooked firm vegetables with a beautiful outer crust without the oil or fat of actual pan frying.

    Recipe Ingredient Notes

    This easy air fryer vegetables recipe uses just fresh simple ingredients: healthy vegetables, fresh herbs and seasonings.

    air fryer roast vegetables labelled ingredients.

    Butternut squash. You'll need 2 cubes cubed squash. Cut the cubes approximately ¾-inch in size. Often grocery stores will have already cubed fresh butternut squash in their produce department which is a time saver!

    Brussels sprouts. Two cups are used which is about ¾ pound of raw Brussels sprouts. Trim the ends and remove any blemished outer leaves. Cut the sprouts in half if small or quarter them if large.

    Parsnips. These under used veggies look like a white carrot in shape but are usually fatter. They are sweeter in flavor more like a sweet potato. You'll need 2 cups. Peel and cut the parsnips into ½-3/4 inch cubes.

    Olive oil spray. This is used to create a coating on the vegetables so the seasonings will coat them. It helps make a nice outer crust too.

    Fresh rosemary. The leaves should be removed from the stem and chopped.

    Pecan halves. Rough chop these so they are not in tiny pieces but distribute farther then just leaving them as halves. If desired they can be left as halves too.

    Pomegranate arils (seeds). These add some wonderful bites of sweetness and texture to the healthy side dish. You can purchase containers of pomegranate arils at the grocery store which take the mess out of harvesting the seeds. Otherwise extract them from a pomegranate directly. You'll use 1 cup.

    Garlic powder. We used garlic powder instead of fresh garlic to both better distribute the garlic flavor and to avoid any burning of the fresh garlic.

    air fryer roast vegetables in serving bowl overhead with spoon.

    How to make Air Fryer Roast Vegetables

    This recipe was developed using a Cosori 5.8 quart XL Air Fryer which has a larger basket and is a 1700 watt machine (more powerful). See Expert Tips for notes on different air fryers.

    STEP 1. Preheat the Air Fryer

    Preheat the air fryer to 400 degrees F.

    STEP 2. Coat vegetables

    Combine the prepared butternut squash, Brussels sprouts and parsnips into a large mixing bowl (photo 1). Spritz with olive oil spray, toss and spritz again so there is some olive oil spray on all the vegetables.

    In a small bowl combine the seasonings: diced rosemary, garlic powder, kosher salt and freshly ground black pepper. Mix well.

    Sprinkle the seasoning onto the vegetables and toss to coat (photo 2).

    air fryer roast vegetables recipe steps photo collage.

    STEP 3. Air fry

    Add the seasoned vegetables to the air fryer basket. Cook for 6 minutes at 400 degrees F, shake or toss, and cook an additional 6 minutes (photo 3).

    Sprinkle in the pecans and cook 2 additional minutes or until the vegetables are cooked (photo 4).

    STEP 4. Finish

    Add the cooked vegetables to a serving bowl. Sprinkle in the pomegranate seeds, season with additional salt or pepper if needed, toss to combine and serve hot.

    air fryer roast vegetables in large bowl side view.

    Variations

    Swapping in other vegetables. The trick with air frying a combination of vegetables is selecting vegetables with similar cooking times.

    Other types of vegetables that would work well in this vegetable medley include:

    • carrots
    • Delicata squash
    • Honeynut squash
    • turnips
    • beets

    The key is use a variety of veggies and to cut them into a similar size so they cook in the same amount of time.

    Balsamic glaze. This delicious side dish is great as is but for a special touch you can add a balsamic glaze drizzle at the end too.

    Use different nuts. Pecans add a warm nutty flavor to these air fry vegetables but you could substitute walnuts or slivered almonds instead.

    Change up the seasonings. Try Italian seasoning, herbes de Provence, fresh thyme or other favorite seasonings.

    air fryer roast vegetables in large bowl overhead with spoon.

    Expert Tips

    Air fryer cooking. The cooking process for every brand, size and wattage air fryer is slightly differently. With air fryer recipes it's important to monitor the food for doneness in your air fryer model. Air fryers with smaller basket size may require cooking in multiple batches.

    Cut vegetables into similar sizes. These vegetables will cook in the same amount of time if cut into similar sizes. We provided guidelines in the Recipe Ingredient Notes. If cut into different sizes they will not all cook in the same amount of time.

    Layering in the air fryer. I cooked this batch in my larger air fryer so the vegetables were in a double layer. Tossing or shaking them halfway through cooking ensures even cooking. With a smaller air fryer or less powerful air fryer you may need to cook the vegetables in a single layer and/or in batches.

    How to store

    Leftover vegetables can be stored in the refrigerator in an airtight container for up to 3 days. Reheat in the microwave or air fryer.

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    Recipe

    air fryer roast vegetables in large bowl.

    Air Fryer Roast Vegetables with Pecans and Pomegranate

    Weight Watchers Points1
    Click to track Weight Watchers Points
    This fast and easy recipe for Air Fryer Roast Vegetables combines butternut squash, sweet parsnips, and crisp Brussels sprouts with nutty pecans and sweet pomegranate. The fast cooking time makes them great during the busy week and for Thanksgiving!
    5 from 90 votes
    Print Pin Rate
    Course: Side Dish
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian
    Prep Time: 15 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 11 ½-cup servings (total yield: 5 ½ cups)
    Calories: 81kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Equipment

    air fryer

    Ingredients

    • 2 cups cubed butternut squash cut into ¾-inch cubes
    • 2 cups halved Brussels sprouts if large Brussels sprouts quarter them
    • 2 cups cubed parsnips cut into ½-3/4 inch cubes
    • olive oil spray
    • 1 teaspoon fresh minced rosemary leaves
    • 1 teaspoon garlic powder
    • 1 teaspoon kosher salt
    • ½ teaspoon freshly ground black pepper
    • ½ cup raw pecan halves rough chopped
    • 1 cup fresh pomegranate seeds

    Instructions

    • Preheat the air fryer to 400 degrees F.
    • Combine the prepared butternut squash, Brussels sprouts and parsnips into a large mixing bowl. Spritz with olive oil spray, toss and spritz again so there is some olive oil spray on all the vegetables.
      2 cups cubed butternut squash, 2 cups halved Brussels sprouts, 2 cups cubed parsnips, olive oil spray
    • In a small bowl combine the seasonings: diced rosemary, garlic powder, kosher salt and freshly ground black pepper. Mix well.
      1 teaspoon fresh minced rosemary leaves, 1 teaspoon garlic powder, 1 teaspoon kosher salt, ½ teaspoon freshly ground black pepper
    • Sprinkle the seasoning onto the vegetables and toss to coat.
    • Add the seasoned vegetables to the air fryer basket. Cook for 6 minutes at 400 degrees F, shake or toss, and cook an additional 6 minutes.
    • Sprinkle in the pecans and cook 2 additional minutes or until the vegetables are cooked.
      ½ cup raw pecan halves
    • Add the cooked vegetables to a serving bowl. Sprinkle in the pomegranate seeds, season with additional salt and pepper if needed and serve warm.
      1 cup fresh pomegranate seeds

    Notes

    Air fryer cooking. The cooking process for every brand, size and wattage air fryer is slightly differently. With air fryer recipes it's important to monitor the food for doneness in your air fryer model. Air fryers with smaller basket size may require cooking in multiple batches.
    Cut vegetables into similar sizes. These vegetables will cook in the same amount of time if cut into similar sizes. We provided guidelines in the Recipe Ingredient Notes. If cut into different sizes they will not all cook in the same amount of time.
    Layering in the air fryer. I cooked this batch in my larger air fryer so the vegetables were in a double layer. Tossing or shaking them halfway through cooking ensures even cooking. With a smaller air fryer or less powerful air fryer you may need to cook the vegetables in a single layer and/or in batches.
    How to store
    Leftover vegetables can be stored in the refrigerator in an airtight container for up to 3 days. Reheat in the microwave or air fryer.
     
     

    Nutrition

    Calories: 81kcal | Carbohydrates: 12g | Protein: 2g | Fat: 4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 219mg | Potassium: 301mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2830IU | Vitamin C: 25mg | Calcium: 33mg | Iron: 1mg
    air fryer roast vegetables with pecans and pomegranate seeds.
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 90 votes (77 ratings without comment)

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      Recipe Rating




    1. Terry says

      February 19, 2023 at 9:23 am

      I haven't made this recipe yet but I wanted to commend you on your recipe format. It was helpful to see the ingredient amounts listed in the instruction, even when the recipe was scaled. This is so very helpful when making the recipe as you don't have to keep scrolling up and down to see the amounts. Kudos!!

      Reply
      • Toni Dash says

        February 19, 2023 at 8:53 pm

        So glad it's helpful!

        Reply
    2. Macie says

      November 22, 2022 at 11:24 am

      5 stars
      This is such as easy way to make roast veggies! We love them!

      Reply
    3. Carolyn B says

      November 22, 2022 at 8:51 am

      5 stars
      My new favorite and so easy to make in the air fryer! I’m bringing to my sisters for Thanksgiving too!

      Reply
    4. Gina Abernathy says

      November 22, 2022 at 8:46 am

      5 stars
      My daughter is learning how to cook and just got an air fryer. I am putting her in charge of this recipe for Thanksgiving. We all love brussels sprouts.

      Reply
    5. Savita says

      November 22, 2022 at 8:18 am

      5 stars
      Roast to perfection, so delicious and flavourful holiday healthy dinner.

      Reply
    6. Katherine says

      November 22, 2022 at 8:17 am

      5 stars
      I love the texture and flavors that the pecans and pomegrante add to the roasted veggies!

      Reply
    7. Sam says

      November 22, 2022 at 8:06 am

      5 stars
      All of the flavors are incredible. And I love the vibrant colors too.

      Reply
    8. Mahy says

      November 22, 2022 at 8:04 am

      5 stars
      It is one of my favorite ways to cook veggies. They always turn out so flavorsome. Can't wait to make the next batch!

      Reply
    9. Nikki says

      October 19, 2022 at 4:52 pm

      5 stars
      Loving the addition of pecans and Pomegranate seeds with all the fabulous veggies.

      Reply
    10. Cara T says

      October 19, 2022 at 10:31 am

      5 stars
      Absolutely delicious!! All of my kids loved these too, and that is huge!

      Reply
    11. Dana says

      October 19, 2022 at 9:34 am

      5 stars
      Gorgeous flavors here! Warming, nutty, and the sweet bursts from the pomegranate arils? Perfection.

      Reply
    12. Jen says

      October 19, 2022 at 9:20 am

      5 stars
      Packed full of flavors!! I will definitely make it again! Thanks for sharing the recipe!

      Reply
    13. Sisley White says

      October 19, 2022 at 8:55 am

      5 stars
      Absolutely delicious! I can't wait to have these for roast dinners with the family. The pomegranates take it to the next level.

      Reply
    14. Michelle says

      October 19, 2022 at 8:53 am

      5 stars
      So easy, and so delicious! I have this saved so we can make it on Thanksgiving when the turkey is in the oven!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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