Oven Roasted Pumpkin

If you’re after a healthy, flavorful side that’s quick to prepare and naturally delicious, this oven roasted pumpkin is your answer. Using just a handful of pantry staples like olive oil, garlic powder, thyme, salt, and pepper, this dish delivers comforting, caramelized bites of pumpkin that are soft on the inside and slightly crisp on the edges. It’s a perfect pairing with roast chicken, grilled meats, or even as a vegetarian main alongside salad or quinoa.

I have used Kent pumpkin to make this oven roasted pumpkin—also known as Japanese pumpkin—is beautifully sweet, holds its shape when roasted, and is packed with vitamins A and C, fiber, and antioxidants. This is an easy win for a weeknight dinner, meal prep, or festive table side. How every you can use other varieties of pumpkin like like butter squash, Jarrahdale.

Servings: 3–4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

• 1/2 medium Kent pumpkin (approx. 700–800g), peeled and cut into small cube-shaped pieces
• 1.5 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• Salt, to taste
• Cracked black pepper, to taste

Start by peeling the Kent pumpkin and removing the seeds and inner fibers. Cut the flesh into even, small cube-shaped pieces—roughly 2–3 cm each. Keeping the pieces similar in size ensures they roast evenly and caramelize nicely in the oven.

Place the cubed pumpkin in a large mixing bowl. Drizzle with olive oil, then sprinkle in the garlic powder, dried thyme, salt, and pepper. Use clean hands or a spatula to toss everything together, making sure each piece is evenly coated with the oil and seasoning. This step is key to flavor in every bite.

Preheat your oven to 200°C (fan-forced if possible).
Line a flat baking tray with baking paper for easy cleanup and to prevent sticking. Spread the seasoned pumpkin pieces out in a single layer—try to give each piece a little space so they roast rather than steam.

Place the tray on the middle rack and bake for about 25 minutes, turning the pieces once halfway through for even browning. The pumpkin should be tender when pierced with a fork, with some golden, caramelized edges.

Remove from the oven and let cool slightly before serving. This roasted Kent pumpkin is best served warm and works beautifully as a side dish to roasted chicken, grilled fish, or plant-based mains like chickpea patties or herbed couscous.

Nourishing & Natural: Kent pumpkin is low in calories but rich in beta-carotene and fiber, making it ideal for clean eating.

No Fancy Ingredients: You likely have everything you need in your pantry already.

Kid-Friendly: The natural sweetness of pumpkin, combined with the mild garlic and herbs, makes this a hit with kids and picky eaters.

Effortless & Versatile: Whether it’s for a family dinner, a holiday side, or meal prep, this roasted pumpkin fits in anywhere.

Spice It Up: Add a pinch of chili flakes or smoked paprika for a bit of heat.

Add a Sweet Note: Drizzle with a bit of maple syrup or honey before roasting for a sweet-savory twist.

Make it a Meal: Toss with cooked quinoa, roasted chickpeas, and a tahini dressing for a hearty salad.

Leftovers? Use them in wraps, frittatas, or blend into soups.

Pair this roasted pumpkin with simple roast chicken, a leafy green salad, and perhaps a dollop of Greek yogurt or a herby sauce on the side. It turns any meal into something special—without much effort.