Name: Low FODMAP Air Fryer Vegetables
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 medium zucchini, cut into 1/2-inch rounds; 1 red bell pepper, cut into 1-inch pieces; 1 yellow bell pepper, cut into 1-inch pieces; 2 cups (140g) green beans, trimmed; 1 cup (150g) cherry tomatoes; 2 tbsp garlic-infused olive oil; 1 tsp dried Italian seasoning; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp red pepper flakes (optional); Fresh basil or parsley for garnish; 1 tbsp grated Parmesan cheese (optional, if tolerated)

Instructions

Wash and dry all vegetables thoroughly. Cut into similar-sized pieces for even cooking.

Place all vegetables in a large bowl.

Drizzle with garlic-infused olive oil and toss to coat evenly.

Sprinkle with Italian seasoning, salt, pepper, and red pepper flakes. Toss again.

Preheat air fryer to 380°F (193°C) for 3 minutes.

Add vegetables to air fryer basket in a single layer. Don't overcrowd - cook in batches if needed.

Air fry for 12-15 minutes, shaking the basket every 5 minutes for even cooking.

Vegetables are done when tender with crispy, caramelized edges. Zucchini should be golden brown.

Transfer to a serving dish and garnish with fresh herbs and Parmesan if using.

Serve immediately while hot and crispy.

FODMAP Notes

All vegetables in this recipe are low FODMAP in the serving sizes used. Bell peppers are low FODMAP up to 1/2 cup per serving. Green beans are low FODMAP up to 15 beans. Zucchini is low FODMAP up to 1/3 cup. Cherry tomatoes are safe at 1/4 cup per serving. Garlic-infused oil provides flavor without FODMAPs. If using Parmesan, keep to 1 tbsp - hard cheeses are naturally lower in lactose.

Tips

💡 Don't overcrowd the basket - vegetables need space for air circulation
💡 Cut vegetables uniformly so they cook at the same rate
💡 Shake basket every 5 minutes to prevent sticking and ensure even browning
💡 For softer vegetables, cook at 360°F; for crispier, use 400°F
💡 Add cherry tomatoes in the last 5 minutes to prevent them from bursting
💡 Great for meal prep - refrigerate and reheat in air fryer for 3-4 minutes

Recipe Notes

These air fryer vegetables are a game-changer for getting more veggies into your diet. The air fryer caramelizes the natural sugars in vegetables, creating incredible flavor with minimal effort. This is far superior to steamed or boiled vegetables and uses just a fraction of the oil needed for roasting.

Why Air Fryer Vegetables?

Fast: Ready in 20 minutes, no oven preheating required
Crispy Texture: Achieves that perfect crispy-tender texture
Versatile: Mix and match your favorite low FODMAP vegetables
Minimal Oil: Uses less oil than traditional roasting
No Soggy Vegetables: Circulating air keeps vegetables crispy, not steamed

Vegetable Options

Safe Low FODMAP Vegetables (in appropriate portions):

Carrots (1/2 cup)
Eggplant (1/2 cup, if tolerated)
Bok choy (1 cup)
Kale (1 cup)
Spinach (1 cup)
Red bell pepper (1/2 cup)
Parsnips (1/2 cup)
Radishes (unlimited)
Baby corn (1/2 cup)

Seasoning Variations

Mediterranean: Use oregano, basil, thyme, and lemon zest
Asian-Inspired: Sesame oil, ginger, and sesame seeds
Cajun: Paprika, cayenne, oregano, and thyme
Lemon-Herb: Fresh lemon juice, dill, and parsley
Balsamic: Drizzle with balsamic vinegar before serving

Serving Suggestions

As a Side: Perfect alongside grilled chicken, fish, or steak
In Bowls: Add to grain bowls with quinoa or rice
In Wraps: Use in corn tortillas with protein and lactose-free cheese
In Pasta: Toss with gluten-free pasta and olive oil
As a Snack: Enjoy cold from the fridge for a healthy snack

Storage

Refrigerator: Store in airtight containers for up to 4 days
Freezer: Not recommended - texture deteriorates upon reheating
Reheating: Air fry at 350°F for 3-4 minutes to restore crispiness, or microwave for 1-2 minutes

FODMAP Stacking Note

This recipe contains multiple vegetable servings. One serving provides a good variety while staying within safe FODMAP limits. If eating multiple servings, be mindful of total FODMAP load, especially from bell peppers. Space out vegetable servings throughout the day.

Troubleshooting

Soggy vegetables? Your vegetables may have too much moisture or the basket is overcrowded. Pat vegetables completely dry before cooking and don’t overlap pieces.

Uneven cooking? Cut vegetables to uniform sizes and shake the basket every 5 minutes. Some vegetables cook faster than others - add them in stages if needed.

Sticking to basket? Lightly spray basket with cooking spray before adding vegetables, or use enough oil to coat all pieces.

Meal Prep Tips

This recipe is excellent for weekly meal prep. Cook a large batch on Sunday and portion into containers with your protein of choice. Reheat in the air fryer for 3-4 minutes for crispy vegetables all week long.

You can prep vegetables in advance by washing, cutting, and storing them in containers with a paper towel to absorb moisture. Then simply season and cook when ready.