Air Fryer Frozen Vegetables with Dip Recipe

Frozen vegetables are a convenient and budget-friendly option and cooking them in an air fryer results in crispy, flavorful vegetables with minimal effort. In this recipe article, we’ll explore the best practices for air-frying frozen vegetables.

Whether you’re new to the air fryer or a seasoned pro, these recipes will be sure to become a go-to for healthy and delicious side dishes. If you don’t like raw vegetables, you might find the texture and taste of air-fried vegetables more appealing.

Give these veggies a try for a healthy snack or side dish. A dip recipe is also included to entice you to eat more veggies!

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BENEFITS OF FROZEN VEGETABLES

1. Nutrient retention: Frozen vegetables are often picked and frozen at the peak of their ripeness. This helps to preserve their nutrient content. Frozen vegetables may even have more nutrients than fresh vegetables that have been sitting on store shelves for several days.
2. Convenience: Frozen vegetables are pre-cut and pre-washed, which saves time in the kitchen. They’re also readily available year-round and can be stored in the freezer for several months.
3. Cost-effective: Frozen vegetables are often more affordable than fresh produce, especially if the fresh produce is out of season.
4. Reduced waste: Since frozen vegetables have a longer shelf life, they’re less likely to go bad before you have a chance to use them.
5. Versatility: Frozen vegetables can be used in a variety of dishes, from stir-fries to soups to smoothies.

BENEFITS OF AIR FRYER

An air fryer is essentially a smaller and more specialized version of a convection oven. Both appliances work by circulating hot air around the food, which allows for even and consistent cooking.

The results are crispy and delicious foods, similar to deep-frying, but with significantly less oil.

This is important to note because a high intake of fried foods is linked to inflammation which can, in turn, increase the risk of heart disease and stroke [1].

I’ve owned my air fryer for a few years now, and I have to say, it has exceeded my expectations!

When I first purchased it, I had no idea that it would become my go-to appliance in the kitchen. But now, it’s the most frequently used item on my countertop. I was able to free up some counter space by getting rid of our toaster since the air fryer does a great job toasting bread.

From crispy potatoes and vegetables to juicy chicken, the air fryer has revolutionized the way I cook.

If you’re looking for a faster and easier way to cook food without using your oven, an air fryer is a great option to consider. Plus, when it comes to clean-up, air fryers are typically much easier to clean than a full-sized oven.

INGREDIENTS & STEPS FOR AIR FRYER FROZEN VEGETABLES

Ingredients

• Everything but the bagel seasoning (EBTB) is one of my favorite one-step seasonings. It includes dried garlic and onion, sesame seeds, black sesame seeds, poppy seeds, and sea salt. It complements a wide range of foods, including meat, fish, poultry, homemade dips, potatoes, salads, and eggs.
• Olive oil or any other cooking oil you have on hand.
• Frozen vegetables. No need to defrost or thaw frozen vegetables. For a cooking time of 10 to 15 minutes, any of the following chopped frozen vegetables will generally work: broccoli, cauliflower, bell peppers, green beans, onions, and blends (California, Normandy, and Asian blends).

Of course, you don’t have to use EBTB seasoning to season your vegetables. Experiment with other seasoning combinations.

For every 10-ounces of frozen vegetables, simply combine a teaspoon of olive oil, salt and pepper, with any of the following flavors.

• 1 tsp Italian seasoning blend
• 1/4 tsp garlic powder + 1/4 tsp onion powder
• 1/2 tsp Cajun spice blend + optional 1/4 to 1/2 tsp lemon zest
• 1/2 tsp five spice blend + 1/2 tsp soy sauce
• 1 tsp Za’atar
• 1/2 tsp chili lime powder
• 1/2 tsp taco seasoning blend
• 1 tsp honey + 1 tsp dijon mustard
• 1/2 to 1 tsp chili garlic sauce + optional 1/2 to 1 tsp rice vinegar

Steps

1. Preheat your air fryer according to the manufacturer’s instructions. If you don’t have the instructions anymore, preheat to 400 degrees Fahrenheit for a couple of minutes.
2. Place the frozen vegetables in a bowl and add the olive oil and seasonings. Combine well.
3. Place the seasoned frozen vegetables in a single layer the air fryer basket.
4. Air fry at 400 degrees Fahrenheit for 10 to 15 minutes. Stir or shake the vegetables halfway through cooking time. If you want your vegetables browner, add a minute or two of cooking time.
5. Check on the vegetables in the last two minutes of cooking to make sure they’re not overcooking.
6. Remove cooked veggies from the air fryer basket and serve immediately.

INGREDIENTS & STEPS FOR YOGURT DIP

Make this Greek yogurt dipping sauce while the veggies are cooking in the air fryer.

Ingredients

• Plain Greek yogurt
• Juice of lemon
• Garlic clove or garlic powder
• Olive oil
• Salt and pepper
• Optional: paprika or red pepper flakes, fresh herbs such as parsley, basil, mint

Steps

1. Place all the ingredients in a bowl and whisk until smooth.
2. Taste and adjust the seasonings as needed. For a saucier texture, add a little more olive oil until you achieve the desired consistency.
3. Cover and refrigerate while the vegetables are cooking in the air fryer.
4. Serve with air-fried vegetables and other dip-friendly foods like pita bread, toast, or chicken skewers.

FAQ

Air Fryer Frozen Vegetables with Dip Recipe

Frozen vegetables are convenient and budget-friendly. They're simple to cook in an air fryer, resulting in a crispy texture. Serve them along with a customizable seasoned Greek yogurt dip for a tasty, nutritious snack or side.

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 10 mins

Course Side Dish, Snack

Cuisine American

Servings 2

Calories 247 kcal

Equipment

• 1 air fryer
• 1 medium to large bowl
• 1 small bowl
• measuring spoons

Ingredients

  

Ingredients for air fryer frozen vegetables

• 10 ounces frozen vegetables
• 1 tsp olive oil
• 1 tsp everything but the bagel seasoning

Ingredients for seasoned Greek yogurt dipping sauce

• 1 cup plain whole or low-fat Greek yogurt
• ½ tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 garlic clove minced (or ⅛ tsp garlic powder)
• salt and pepper to taste

Instructions

 

Instructions for air fryer frozen vegetables

• Preheat the air fryer according to the instructions. If you don't have the instructions, preheat it to 400°F.
• Toss the frozen vegetables with olive oil and everything but the bagel seasoning in a medium or large bowl while air fryer is preheating.
• Place seasoned frozen vegetables in the air fryer basket. Make sure to arrange them in a single layer to allow for even heating.
• Cook vegetables for 10 to 15 minutes. Give the vegetables a quick shake or stir halfway through. Note that air fryers vary in cooking time with some cooking faster or slower.
• Check for doneness in the last couple of minutes to make sure that the vegetables are cooked to your liking and not overcooking.
• Carefully remove cooked veggies from the air fryer basket and enjoy with dipping sauce.

Instructions for Greek yogurt dipping sauce

• Add all the ingredients to a small bowl and combine well until smooth.
• Taste and adjust the seasonings as needed.
• If you want a thinner sauce, add a little olive oil (about a tablespoon at a time), until the desired consistency is achieved.
• Taste and adjust the seasonings as needed.
• Put in the refrigerator to allow the flavors to combine while the veggies are cooking in the air fryer.
• Once the veggies are done, serve with dipping sauce.
• Store leftover dipping sauce in an airtight container in the refrigerator for up to 3 days.

Notes

Feel free to use other seasonings in place of everything but the bagel seasoning, such as garlic powder, onion powder, Italian seasoning, and paprika. See the post for more examples. 

If you’re using fresh herbs to flavor the vegetables, I recommend adding them halfway through cooking to prevent them from burning.

Nutrition information is an estimate based on the ingredients used.

Keyword air fryer, frozen vegetables, vegetables

Tried this recipe? Share in the comments how it worked out for you and how you made it your own with variations or adaptations you made.

Johna is a registered dietitian with experience in clinical nutrition and outpatient nutrition counseling. She specializes in sharing nutrition & wellness tips and easy healthy recipes requiring minimal to no cooking. Johna is also a freelance writer in the health and wellness space.

Johna Burdeos, RD

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