This pumpkin stir-fry is sweet, savory, and full of color. The pumpkin gets tender but holds its shape, and it soaks up all that tasty triyaki sauce.
Snap peas bring crunch, carrots add color, and a sprinkle of sesame seeds ties it all together. It’s a fast, flavorful meal that always hits the spot when I want something cozy but fresh.
Why I Love This Recipe
I came up with this stir-fry when I had a small pumpkin and didn’t want to roast it again. Stir-frying it was a game-changer—the pumpkin caramelizes a little and soaks up the teriyaki like a sponge. So good.
- It’s ready in under 30 minutes
- The pumpkin gets sweet and golden in the pan
- You get a perfect balance of soft, crisp, and saucy
- It’s a colorful, fall-inspired twist on classic stir-fry
- You can serve it solo or over rice
What You’ll Nee
- 2 cups peeled and cubed pumpkin (1-inch pieces)
- 1 tablespoon neutral oil (like canola or avocado)
- 1 cup snap peas, trimmed
- 1 medium carrot, peeled and thinly sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon rice vinegar
- 1 teaspoon cornstarch mixed with 2 teaspoons water
- 1 garlic clove, minced
- ½ teaspoon fresh grated ginger
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds
Pro Tips
- Cut pumpkin pieces evenly so they cook at the same speed
- Stir the sauce mixture before pouring—it separates fast
- Don’t overcook the snap peas—they should stay crisp
- Toast the sesame seeds in a dry pan for extra flavor
- Serve it right away for the best texture
Tools Required
- Large nonstick or stainless skillet
- Cutting board and sharp knife
- Wooden spoon or spatula
- Small mixing bowls
- Grater or microplane for ginger
- Measuring spoons
Substitutions and Variations
- Use butternut squash instead of pumpkin
- Add bell peppers or mushrooms for extra veggies
- Swap maple syrup for honey
- Use tamari for gluten-free
- Add tofu or chicken for extra protein
Make Ahead Tips
- Pumpkin can be peeled and chopped ahead and stored in the fridge
- Sauce can be pre-mixed and kept chilled for 2–3 days
Pumpkin Teriyaki Stir-Fry Recipe
Servings: 2–3
Total Time: 25 minutes
Step 1: Make the Teriyaki Sauce
In a small bowl, stir together 2 tablespoons soy sauce, 1 tablespoon maple syrup, 1 teaspoon rice vinegar, 1 teaspoon sesame oil, 1 minced garlic clove, ½ teaspoon grated ginger, and the cornstarch slurry (1 teaspoon cornstarch mixed with 2 teaspoons water). Set aside.
Step 2: Cook the Pumpkin
Heat 1 tablespoon neutral oil in a skillet over medium-high heat. Add 2 cups cubed pumpkin and cook for 8–10 minutes, stirring occasionally, until golden and fork-tender.
Step 3: Add Carrots and Snap Peas
Add 1 peeled, thinly sliced carrot and 1 cup trimmed snap peas to the skillet with the cooked pumpkin. Stir-fry for 3–4 minutes until vegetables are bright and just tender.
Step 4: Pour in Sauce
Give the sauce a quick stir and pour it into the skillet. Stir everything well to coat. Let it cook for 2–3 minutes, until the sauce thickens and glazes all the veggies.
Step 5: Finish and Serve
Turn off the heat and sprinkle 1 tablespoon sesame seeds over the top. Spoon into bowls and serve immediately.
Macros (per serving)
Calories: ~240
Protein: 5g
Carbs: 30g
Fat: 11g
Fiber: 6g
Why This Recipe Works (Quick Science)
Pumpkin has natural sugars that caramelize when stir-fried, which pairs perfectly with teriyaki’s sweet-salty balance. The cornstarch slurry thickens the sauce so it sticks to the veggies instead of pooling at the bottom. Crisp veggies contrast the soft pumpkin for that ideal stir-fry texture.
Common Mistakes
- Cutting pumpkin pieces too large—they take forever to cook
- Not stirring the sauce before pouring—it settles fast
- Overcooking the vegetables—they should stay vibrant
- Skipping the oil or overcrowding the pan—leads to steaming, not stir-frying
What to Serve With
- Steamed jasmine or brown rice
- Fried rice or quinoa
- A soft-boiled egg on top
- Miso soup or light salad on the side
FAQ
Can I use canned pumpkin?
No—it’s too soft for stir-frying. Use fresh pumpkin only.
How do I peel a pumpkin?
Use a sharp knife to slice off the skin or a vegetable peeler for smaller pumpkins.
Can I make this spicy?
Yes—add chili flakes or a dash of sriracha to the sauce.
Is this vegan?
Yes! Just make sure your soy sauce and maple syrup are vegan-friendly.
Can I use frozen vegetables?
You can, but thaw them first and don’t overcook—they’ll soften fast.
Let’s Wrap It Up
This pumpkin teriyaki stir-fry is colorful, quick, and packed with flavor. Whether you’re making it for a fall dinner or just trying something new, it’s a fresh way to enjoy pumpkin. Give it a go and drop a comment to let me know how it turned out or what you added to make it your own!