When working with clients who are exploring plant-based eating, you will no doubt have heard the same concerns: “I miss crispy food”, “Plant-based cooking is complicated and takes me too long” and, of course, “What on earth do I do with tofu?”

Well, let me explain why air fryers deserve a spot in your arsenal when working with plant-based eaters.

Making plant-based cooking easier for clients

The texture challenge is real. Many people transitioning to plant-based diets miss the crispy, golden exteriors they associate with comfort food. Air frying can offer that satisfaction without deep frying, making plant proteins and vegetables genuinely appealing and delivering that crunch and mouthfeel that clients crave.

Take tofu and tempeh as prime examples. Press to squeeze out the water, marinate, then air fry at 200°C for 15 minutes and bingo… you’ve got crispy edges and tender centres. A far cry from the sad, pale, wobbly blocks that put people off plant-based protein. Just these simple instructions can be transformative to a confused client exploring plant-based diets, who may have written off tofu and tempeh.

Chickpeas, too, can step up (or should that be on) to the plate and become crunchy snacks in just 12 minutes. Vegetables caramelise beautifully without the need for constant pan watching. Frozen foods, such as veggie sausages and burgers, chips and sweet potato fries, all cook evenly without sogginess, making mealtimes less stressful for time-poor clients.

For clients building confidence in the kitchen, the simplicity of air fryers reduces the anxiety that can be caused by long unpredictable oven times or the guesswork of stovetop cooking. So much less daunting to just set temperature, set timer, et voilà!

Nutrition impacts: air frying versus other methods

Now let’s address the question that you are probably asking: Is air frying actually nutritionally superior, or is it just hype?

Fat content: Oil is not generally needed to cook your food in an air fryer, though a very light spray of oil can enhance browning and help any spices adhere. For clients monitoring calorie or fat intake, that’s super meaningful.

Nutrient retention: Shorter cooking times and lower temperatures compared with conventional ovens can help minimise heat-sensitive nutrient losses. Research on Brassica vegetables found that air-frying at 160°C for 10 minutes showed the highest total phenolic content and antioxidant activity compared with sautéing, steaming, or freeze-drying.[1] The key is not to overcook, which applies to any method.

Acrylamide formation: This warrants honest discussion. Acrylamide is a possible carcinogen that forms when starchy foods like potatoes are heated above 120°C through reactions between the amino acid asparagine and reducing sugars (eg, glucose and fructose). One study found that air-fried potatoes contained higher acrylamide levels than deep-fried or oven-fried potatoes, potentially due to the longer cooking times required to achieve desired crispiness.[2] The advice remains the same: be aware of cooking time and don’t cook to dark brown; instead, aim for a golden yellow colour or lighter when air frying. Also consider pre-soaking starchy vegetables for a minimum of 15 minutes before air frying to reduce acrylamide formation.[3]

Takeaway: Air frying sits comfortably in the middle ground; better than deep frying for fat content, potentially advantageous for some nutrient retention, with the same caveats about not overdoing high-heat cooking. It’s a useful tool, not a nutritional panacea.

Practical guidance for recommending air fryers

Not every client needs an air fryer, but for some it can be genuinely helpful. Here’s how to guide your recommendations:

Who benefits most:

• Clients transitioning to plant-based diets who miss crispy textures
• Those with limited cooking confidence and/or time
• Families with children who need quick, appealing meals
• Anyone living in a small space where oven access is limited

What to tell them:

• If using oil, use it very sparingly – a light spray or toss is sufficient.
• Don’t overcrowd the basket or tray, as air circulation is key.
• Shake or turn food halfway through cooking time to ensure even cooking.

When not to recommend:

• For batch cooking. Air fryers are generally small so conventional ovens win for volume.
• The client who is already confident with plant-based cooking. They are unlikely to want another gadget.
• Those on a very tight budget. The upfront cost of an air fryer might not be justified.

In a nutshell: Make it clear that air fryers are helpful but not essential. Frame them as one option among many.

Sustainability and efficiency of air fryers

Let’s face it, many people choosing plant-based diets are environmentally conscious and care deeply about sustainability, and air fryers have solid credentials:

Energy efficiency

For clients cooking for one or two people, air fryers are generally cheaper to run than conventional electric ovens due to faster, more efficient cooking of smaller portions. They typically use 1000 to 1800 W and consume significantly less energy than traditional ovens, due to smaller cooking chambers and shorter cooking times.[4]

Food waste reduction

Quick and easy cooking means clients are more likely to use fresh vegetables before they spoil. In fact, it’s worth sharing with them that slightly sad-looking broccoli or limp carrots can be rescued by a quick air fry rather than binning them!

Alignment with plant-based values

For those who choose a plant-based diet for environmental reasons, knowing that this cooking method also reduces energy use can further reinforce their values-led decision.

The counterpoint

Air fryers are another piece of equipment, with embodied carbon in manufacturing and eventual e-waste. For clients who already have efficient ovens and cooking systems, adding a new appliance may not be the most sustainable choice. Context matters.

The bottom line

Our job as nutrition professionals is to meet clients where they are and remove barriers. For some, an air fryer does exactly that.

Air fryers can solve real problems: texture, time and confidence – and do so with reasonable nutritional and environmental credentials.

Recommend thoughtfully, guide practically and don’t oversell. Like most kitchen tools, it’s about fit, not fad.

References

1. Nandasiri R, Semenko B, Wijekoon C, Suh M. Air-frying is a better thermal processing choice for improving antioxidant properties of Brassica vegetables. Antioxidants. 2023;12(2):490. doi:10.3390/antiox12020490
2. Hong Kong Centre for Food Safety. Air fryers and acrylamide. Food Safety Focus (No. 164). March 2020. Accessed May 13, 2026. https://www.cfs.gov.hk/english/multimedia/multimedia_pub/multimedia_pub_fsf_164_03.html
3. Navruz-Varlı S, Mortaş Acrylamide formation in air-fried versus deep and oven-fried potatoes. Front. Nutr. 2024;10:1297069. doi:10.3389/fnut.2023.1297069
4. GreenMatch How energy-efficient are air fryers? a comprehensive analysis. Published 2022. Accessed May 13, 2026. https://www.greenmatch.co.uk/air-fryer-efficiency