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Tuesday, September 26, 2023

Air Fryer Roasted Potatoes-Oil-Free

potato wedges on white ceramic plate with rosemary

Roasted potatoes can be made in the air-fryer and are absolutely delicious. I make them oil-free, which substantially reduces the calories and fat yet they still taste really good.

What do I use instead of oil to crisp up the potatoes? 

a pan filled with chickpeas next to a spatula

Aquafaba is the liquid that is found in a can of chickpeas or the liquid when you cook your own chickpeas. 

I use this liquid to toss the potatoes wedges before I season them and roast them. It works like a charm!! The seasoning adheres to the potato and the potatoes crisp up while roasting.

roasted potato wedges with seasoning

Truthfully, I do not detect any flavor at all from the aquafaba. It seems to be a neutral flavor.

I choose a starchy potato such as a Yukon gold or a russet potato. Then I wash the potatoes well and cut into quarters. If the potato is very large, I might cut each quarter into a quarter.

a white plate topped with potatoes and parsley
brown powder in clear glass jara cookie sheet filled with roasted potatoes on top of a table

I put the wedges into a bowl, cover with a cup of aqcafaba and toss well and drain. Then I toss them in my seasoning ( salt, cracked pepper, paprika, and or chili powder) and place on a parchment covered baking sheet for the air fryer and I bake them for 20 minutes on 375 degrees. Or you can put them in the air fryer basket (without parchment) for 10-15 minutes.

I love potatoes which are a healthy nourishing food and part of a plant-based diet. (see my notes)


I use acquafaba for roasting all my vegetables instead of coating them with oil. 


"Despite this popular opinion, more than 85 years of scientific research clearly demonstrates that a low-fat, plant-based whole foods diet is the single most effective dietary approach for managing type 1 and type 2 diabetes. This means that a low-fat diet—not a low-carb diet—has been shown across the board to minimize oral medication and insulin use, stabilize blood glucose, and dramatically reduce long-term disease risk in people with diabetes." (source)

Personally, I did not eat a white potato for 15 years because I thought it was too high in carbs and sugar. My fasting blood sugar was high normal despite not eating potatoes and pasta. I have been eating white potatoes now at least 4 days a week for the past 3 years and my fasting blood sugars and AIC are now perfect. However, it is also because I am on a lower fat diet that includes avocado, some nuts seeds but avoid oil which is one of the most caloric dense foods we eat. If you like potatoes, sweet potatoes, etc. read The Starch Solution, by John A. McDougall, MD and learn why fat is more of the culprit. Real food carbs (not talking about pastry, cookies, cake, chips, etc.) are healthy.

Read other people's stories about weight loss, return to health, etc with a Whole Foods plant-based diet.


  1. From everything I've read, you are 100% correct on real food carbs not being as bad for us as the US guidelines have reported. It is fat and animal protein that causes so many age related diseases. The diets of people that live in the blue zones are a perfect example of what we should all be eating.
    I've heard of aquafaba being used for something else but I can't remember what now. Good tip.

  2. They look delicious! And thanks for introducing this use of aquafaba -- I've only heard of it being used as a substitute for egss...

  3. That's such a good use of the Aquafaba!
    from Tandy I Lavender and Lime https://tandysinclair.com

  4. You'd never know there is no fat from the photos - a genius solution!

  5. I don't have an air fryer (no room for it!) but the times I wish I do are when it comes to potatoes. They're always the best that way.

  6. Oh, your beautiful potatoes just take my breath away, Judee! I just got an air fryer and need to launch it with a recipe . . . and I just found yours! Do you recommend any air fryer cookbook or recipe blog to learn more? I'm a total newby at this! Hope all is well with you! xo Roz

  7. Crispy and with lots of flavor!.......Abrazotes, Marcela

  8. These potatoes look and sound so good! You always such have a fresh, healthy spin on old favorites. 🥔🥔🥔

  9. Perfectly crisp and browned and super appetizing! And without oil? Great tip on aquafaba - I didn't know you can also use it as oil replacement.


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