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• These Air Fryer Vegetables Always Save The Day
• Ingredients & Substitutions
• My Tips For Even Cooking
• Air Fryer Vegetables (Quick & Easy) Recipe card
• Mains To Serve With Air Fryer Veggies
• Recipe Reviews

These Air Fryer Vegetables Always Save The Day

You know that kind of night. You get home late, you’re exhausted, and there’s nothing cooked in the fridge. I often have various freezer proteins for such occasions, but what about the side dish ? Enter these air fryer vegetables ! They’ve saved me more times than I can count. Here’s why:

• Tender and flavorful, with better browning – Air fryer veggies have the same flavor and texture you get from roasting, but I think the texture is even better. Thanks to the air flow, they brown and caramelize more, while the inside stays crisp-tender.
• Much faster than the oven – This recipe cooks in a fraction of the time of oven roasted veggies ! Definitely a win when I don’t have half an hour to wait.
• Easy to customize – You can air fry vegetables of all kinds, so I love these to use up odds and ends in my fridge! Just don’t miss my tips below to ensure even cooking.

We just got back from a trip overseas and last night’s dinner was exactly one of “those nights”, bleary eyed from jet lag and with a fridge of just-bought produce I didn’t feel like cooking. So, I threw a mix of vegetables in the air fryer and remembered why this recipe has saved me so many times. If you need an easy side tonight, make it with me!

“I made the air fryer vegetables for the first time and all I can say is amazing!! The flavor and the texture were outstanding!” –David

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my air fryer roasted vegetables, what each one does, and substitution options. For measurements, see the recipe card .

Veggie Options:

Many air fryer vegetable recipes focus on just one type — and I’ve air fried almost every kind there is — but this time I wanted to show you how to cook a medley. I opted for red bell pepper, zucchini, broccoli, cauliflower, cremini mushrooms, and red onion .

You can easily mix and match any veggies you have, as long as you choose ones that cook at the same rate:

• Soft Vegetables – The ones I chose above all fall into this category, and take about 8 minutes to air fry. Feel free to add or swap in asparagus , green beans, yellow squash , or eggplant together with these.
• Hard Vegetables – Brussels sprouts, root vegetables (like carrots, beets, rutabaga , parsnips, and turnips ), potatoes (white or sweet), and winter squash (like butternut squash , acorn squash , and pumpkin) take a bit longer, about 12-15 minutes .

You’ll Also Need:

• Olive Oil – I’ve also cooked air fryer veggies with avocado oil and ghee. If you prefer less oil, I like this glass oil sprayer that will do it without chemicals.
• Seasonings – Just garlic powder , sea salt, and black pepper. When I want extra flavor, I add Italian seasoning , paprika, or grated parmesan cheese. You can also add crushed red pepper flakes for some heat, or add a splash of balsamic vinegar or lemon juice for some zing.

My Tips For Even Cooking

• Air fry veggies that cook at a similar rate together, and cut them the same size. As long as you’re cooking only soft vegetables (like my recipe here) or only hard ones, I recommend uniform pieces, so they cook the same way. But…
• If you mix and match, cut harder veggies smaller than softer ones. Just don’t cut them so small that they fall through the grate!
• You can also partially air fry hard ones first. I’ve had good results air frying vegetables that are heartier for 5-10 minutes first, then adding the softer ones to the basket.
• For even cooking and nice browning, don’t crowd the air fryer basket. Some touching is okay, but I always place the vegetables in the air fryer in a single layer. Work in batches if needed, depending on the size of your basket. I use t his air fryer and it’s quite roomy!
• Shake the basket halfway, and flip as needed. Mostly shaking is enough, but I find that some pieces (especially flatter ones, like zucchini) are easier to flip manually with tongs.
• You can cook frozen vegetables in the air fryer, but they’re softer and don’t brown as well. I prefer to air fry them from frozen, as thawing makes them even more mushy in my experience. Just add a couple extra minutes of cook time.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large Bell pepper (cut into 1.5-inch pieces) ▢
• 1 medium Zucchini (sliced ¼ inch thick) ▢
• 1 cup Broccoli (cut into medium florets) ▢
• 1 cup Cauliflower (cut into medium florets) ▢
• 1 cup Cremini mushrooms (sliced) ▢
• 1/2 large Red onion (cut into 1-inch pieces, layers separated) ▢
• 1/4 cup Olive oil (or less if you prefer) ▢
• 1/2 tsp Garlic powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the air fryer to 380 degrees F (193 degrees C).
2. Cut the vegetables into uniform-sized pieces with a knife.
3. In a large bowl, combine the vegetables, olive oil, sea salt, and black pepper. Toss to coat.
4. Arrange the vegetables in the air fryer in a single layer (some overlap is okay, but you don’t want multiple layers). Work in batches if needed, depending on the size of your air fryer basket. Air fry for 8 minutes , shaking the basket halfway through, or until vegetables are tender and the edges are browned. (Time will vary depending on the size you cut your veggies.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get evenly cooked results and nice browning.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: Cut the veggies ahead of time and store in the fridge for up to 2-3 days.
• Reheat: I usually toss the vegetables in the air fryer again, this time at 350 degrees F for 1-3 minutes.
• Freeze: Freezing these is not my favorite because they’re mushy after thawing, but technically you can freeze them for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Air Fryer Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Air Fryer Vegetables

Mains To Serve With Air Fryer Veggies

Air fryer vegetables go with just about any protein. Pick your favorite — or just what you’ve got on a busy night:

• Chicken – My go-to simple options are baked chicken legs or garlic butter chicken . If you want something more unique, try my stuffed chicken breast or bacon wrapped chicken .
• Beef & Pork – My air fryer steak paired with garlic herb butter and air fryer vegetables is the fastest date night meal I’ve ever made. For other quick options, try my pork steaks , air fryer pork chops , or London broil .
• Fish & Seafood – My air fryer salmon is even faster than these air fried veggies! If you’re feeling fancy, they make an easy side to my bacon wrapped scallops , crab legs , or lobster tail .

And if the veggies feel a little plain on their own, you can dunk them in my creamy homemade ranch , aioli , or even spicy mayo .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Air Fryer Vegetables (Quick & Easy)

These air fryer vegetables are so fast and easy, with the perfect texture and browned edges! I use this method with all kinds of veggies.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/air-fryer-vegetables/

Ingredients

• 1 large Bell pepper (cut into 1.5-inch pieces)
• 1 medium Zucchini (sliced ¼ inch thick)
• 1 cup Broccoli (cut into medium florets)
• 1 cup Cauliflower (cut into medium florets)
• 1 cup Cremini mushrooms (sliced)
• 1/2 large Red onion (cut into 1-inch pieces, layers separated)
• 1/4 cup Olive oil (or less if you prefer)
• 1/2 tsp Garlic powder
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the air fryer to 380 degrees F (193 degrees C).
2. Cut the vegetables into uniform-sized pieces with a knife.
3. In a large bowl, combine the vegetables, olive oil, sea salt, and black pepper. Toss to coat.
4. Arrange the vegetables in the air fryer in a single layer (some overlap is okay, but you don’t want multiple layers). Work in batches if needed, depending on the size of your air fryer basket. Air fry for 8 minutes , shaking the basket halfway through, or until vegetables are tender and the edges are browned. (Time will vary depending on the size you cut your veggies.)

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get evenly cooked results and nice browning.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: Cut the veggies ahead of time and store in the fridge for up to 2-3 days.
• Reheat: I usually toss the vegetables in the air fryer again, this time at 350 degrees F for 1-3 minutes.
• Freeze: Freezing these is not my favorite because they’re mushy after thawing, but technically you can freeze them for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Air Fryer Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)