Air fryers have become increasingly popular in recent years as a healthy way to cook foods like french fries, chicken wings, and vegetables without the need for large amounts of oil. The convection technology in air fryers allows food to become crispy using little to no oil. While most vegetables can be cooked in an air fryer, there are some that do not turn out well using this method.
Vegetables with High Water Content
One category of vegetables that should generally be avoided in an air fryer are those with very high water content. This includes cucumbers, celery, lettuce, tomatoes, and others. The high moisture content in these vegetables prevents them from getting crispy in the dry heat environment of an air fryer. The excess water will simply leak out and leave you with a soggy, mushy mess. These types of veggies are better suited for other cooking methods like sautéing, roasting, or grilling.
Lettuce
Lettuce of any variety – whether iceberg, romaine, leaf lettuce, etc. – is not a good candidate for air frying. Lettuce leaves contain around 95% water, making them far too wet to properly crisp up. Air frying lettuce will cause it to quickly wilt and turn slimy. If you want warm lettuce, it’s better to lightly sauté the leaves in a pan with a bit of olive oil or butter.
Cucumbers
With about 96% water content, cucumbers are one of the worst contenders for air frying. The high moisture level will prevent them from crisping up and will instead lead to a limp, soggy mess in the air fryer basket. Cucumbers are best eaten raw in salads, or can be quickly sautéed, grilled, or pickled for cooked applications.
Celery
Raw celery contains around 94% water by weight. Air frying it will draw out all that moisture, steaming the celery rather than crisping it up. You’ll be left with soft, stringy, unsatisfying celery. For cooked celery, opt for quick sautéing, stir-frying, or adding it to soups and stews.
Tomatoes
With 92% water composition, tomatoes will react similarly to cucumbers and celery in the air fryer. All that moisture prevents crisping and browning. Air fried tomatoes get mushy and waterlogged quickly. For cooked tomatoes, roasting, grilling, sautéing, or simmering in sauces are all better cooking methods.
Other Vegetables to Avoid
In addition to high-water produce, there are a few other types of vegetables that don’t fare well in air fryers:
Leafy Greens
Leafy greens like spinach, kale, chard, etc. lack the structure to get crispy in an air fryer. Their tender leaves will quickly wilt and shrink when air fried, leaving you with a tiny cooked down mess. Quick sautéing is better for cooked leafy greens.
Bell Peppers
Bell peppers have a high water content, around 92-93%. Air frying them results in overly soft, mushy peppers without any crispiness. If you want cooked peppers, try grilling, sautéing, or roasting instead.
Eggplant
Eggplant doesn’t have an extremely high water content, but it does contain a lot of air pockets. This makes eggplant prone to collapsing when air fried. The hot air causes the air pockets to expand and rupture, leaving the eggplant mushy. Lightly breading eggplant before air frying can help, but for best results try sautéing, roasting, or grilling.
Starchy Root Vegetables
Root vegetables like potatoes, sweet potatoes, parsnips and carrots have higher starch content. This can cause them to dry out quickly in the hot, circulating air of an air fryer before the interior fully cooks through. Unless thinly sliced, these veggies cook best via methods like roasting, sautéing or boiling.
Vegetables That Air Fry Well
While the vegetables listed above should be avoided, there are many types of produce that excel when cooked in an air fryer:
Broccoli
Broccoli florets develop a nice crisp exterior and tender interior when air fried. The head of broccoli can be cut into small florets then tossed with a little oil, salt, and pepper before air frying.
Cauliflower
Like broccoli, cauliflower florets will get crispy on the outside while still remaining tender when cooked in an air fryer. Toss cauliflower florets with oil and seasonings of choice before air frying.
Brussels Sprouts
Fresh brussels sprouts can be trimmed, sliced in half, tossed with oil and seasoning, then air fried until browned and crispy outside while hot and tender inside. The small size of brussels sprouts allows them to cook evenly.
| Vegetable | Water Content | Good for Air Frying? |
|---|---|---|
| Lettuce | 95% | No |
| Cucumbers | 96% | No |
| Celery | 94% | No |
| Tomatoes | 92% | No |
| Bell Peppers | 92-93% | No |
| Broccoli | 89-91% | Yes |
| Cauliflower | 92% | Yes |
| Brussels Sprouts | 84% | Yes |
Asparagus
Fresh asparagus can be tossed with oil, seasoned, and air fried for a crispy texture. The stalks cook evenly and develop a nice char.
Green Beans
For fresh, tender green beans, trim the ends, toss with oil and seasoning, then cook in the air fryer. They will turn out crispy and flavorful.
Mushrooms
Meaty mushrooms like cremini, white button, and portobello can all be air fried with great results. Toss whole mushrooms with oil and spices then fry until browned and crispy.
Root Vegetables
Root vegetables like carrots, parsnips, sweet potatoes, and potatoes cook well when sliced thinly before air frying. Matchstick cuts or thin wedges are ideal.
Zucchini
Zucchini slices and spears will fry up with a crispy breaded coating when air fried. First coat the zucchini in breadcrumbs then fry until golden brown.
Beets
Fresh beets can be sliced into thin rounds or wedges then tossed with oil and seasoning prior to air frying. The beets will cook through and become caramelized on the outside.
Tips for Air Frying Vegetables
Follow these tips for getting the best results when cooking vegetables in an air fryer:
- Cut vegetables into small, evenly sized pieces to promote even cooking.
- Toss vegetables with a little oil – usually 1-2 tbsp oil per 1 lb vegetables.
- Avoid overcrowding the air fryer basket. Cook vegetables in batches if needed.
- Give a quick shake halfway through cooking to redistribute vegetables.
- Keep an eye on cooking times and adjust as needed. Check for doneness frequently.
- Use dried herbs and spices rather than fresh ones which can burn.
Conclusion
While most vegetables thrive in an air fryer, some – like lettuce, cucumbers, celery, and tomatoes – are too high in water content to properly crisp up. Starchy vegetables like potatoes can also dry out before fully cooking when air fried. For best results, choose vegetables like broccoli, cauliflower, mushrooms, zucchini, and other produce with lower moisture content. With the right vegetables and a few simple tips, the air fryer can produce delicious crispy veggie dishes without all the oil of traditional frying.