July 17, 2025, 6:56 am | Read time: 5 minutes

If you want to lose weight without sacrificing enjoyment, an air fryer is a good choice. Thanks to this kitchen appliance, foods that are usually dripping with fat can be prepared in a figure-friendly way. Not only can meat and fish be cooked with less fat, but the recipe selection is also diverse for vegetarians. Find out here which vegetarian dishes from the Airfryer can help you lose weight and provide you with valuable nutrients.

Potato Pancakes–making a classic diet-friendly

I don’t know about you, but I’ve always loved potato pancakes. I often patiently flipped each slice in the pan to ensure both sides were crispy–of course, using plenty of butter in the pan. But now I’ve found a better, lower-calorie way. And it’s just as crispy.

Ingredients for 1 side dish serving:

• 200 g potatoes
• 2 tsp rapeseed oil
• 1 small onion
• optional: fresh rosemary
• salt, pepper

Preparation:

1. First, wash and peel the potatoes. Cut them into slices about 0.5 centimeters thick.
2. Peel the onion and dice it finely.
3. Mix the potatoes, onions, oil, and spices.
4. Cook the mixture in the Airfryer at 180 degrees Celsius for 30 minutes, shaking the fryer basket halfway through.

Energy content: approx. 240 calories

Crispy Tofu Chunks for an Extra Protein Boost

Tofu chunks beat cubes by a mile in terms of flavor! Why? Because the tofu is torn into randomly shaped pieces instead of being cut. This creates a larger surface area for spices to adhere to and a crunchy bite. Additionally, the chunks from the Airfryer provide about 14 grams of protein per 100 grams, making them a good vegetarian protein source that aids in weight loss.

Ingredients for 2 servings:

• 1 block of natural tofu (200 g)
• 1 tbsp soy sauce
• 2 tbsp cornstarch
• paprika powder
• garlic powder

Preparation:

1. Tear the tofu block into roughly equal-sized pieces and pour the soy sauce over them. Stir to distribute evenly.
2. Mix the cornstarch and spices and sprinkle over the chunks. Alternatively, you can spread the spice mix on a flat plate and roll the chunks in it.
3. Cook the chunks in the Airfryer at 200 degrees Celsius, shaking halfway through.

Energy content: approx. 170 calories per serving

Also interesting: These 4 low-calorie Airfryer recipes help with weight loss

Eat More Vegetables with Spring Rolls

Vegetables not only provide important vitamins and minerals but also fill the stomach with few calories–a benefit when losing weight. To ensure even vegetable skeptics enjoy them, I’ll show you how to successfully hide vegetables in vegetarian spring rolls and prepare them in the Airfryer. You can choose the vegetables according to your personal preferences. However, it’s important to blanch them briefly, as they won’t cook through in the short time in the Airfryer.

Ingredients for 1 serving:

• 5 sheets of rice paper (approx. 20 centimeters in diameter, unrefrigerated from the Asian section)
• 200 g mixed vegetables (e.g., carrots, pointed cabbage, and mushrooms)
• 50 g mung bean sprouts
• 1 tbsp sesame or peanut oil
• five-spice powder (alternatively: fennel, cinnamon, star anise, cloves, and pepper individually)

Preparation:

1. Cut the vegetables into thin strips and blanch them in boiling water for five minutes. Then rinse with cold water and squeeze out.
2. Add five-spice powder (also known as Five Spice) and the sprouts (for extra crunch).
3. Fill the rolls: Place a portion of the vegetable mixture in the lower third of the rice paper, leaving some space at the edge. Roll the sheet halfway up from the bottom and then fold in the sides.
4. Moisten the top edge with a little water and finish rolling your spring roll, pressing the rice paper slightly with your fingers if needed.
5. Before placing them in the Airfryer, brush the rolls with a little oil.
6. Finally, cook the spring rolls at 200 degrees Celsius for about ten minutes, turning them halfway through.

Energy content: approx. 400 calories

More on the topic

FITBOOK Editor “These Are My Healthy Air Fryer Desserts”

Tips from FITBOOK Editor In 15 Minutes! These 5 Nutrient-Rich Air Fryer Recipes Will Save Your Dinner

FITBOOK editor “I Love My Air Fryer and These Are My 4 Recipe Recommendations”

Healthy Apple Dessert to Enjoy

Creating a vegetarian dessert in the Airfryer is one of the easier tasks–making one suitable for weight loss is less so. But yes, you can indeed use the air fryer to prepare low-calorie desserts. Warm apples, especially when combined with spices, are very aromatic. And the fruit’s acidity pairs well with a creamy nut butter, which also provides healthy fats.

Ingredients for 1 serving:

• 1 tart apple (e.g., Elstar, Braeburn)
• 1 tbsp nut butter of choice (e.g., brown almond butter)
• cinnamon

Preparation:

1. Core the apple and then cut it into thin rings.
2. Bake the slices in the Airfryer at 190 degrees Celsius for ten minutes.
3. Then place the hot slices on a plate and top them with cinnamon and almond butter.

Energy content: approx. 150 calories