How to Make Fried Vegetable Sticks

Last Updated on March 26, 2023 by Ellen Christian

Looking for fried vegetable sticks recipes?  Learn how to make healthy fried veggie sticks in your Air Fryer with this easy recipe.

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How to make fried vegetable sticks #AirFryer Paleo Parsnip French Fries

How to Make Fried Vegetable Sticks

Are you wondering how to make fried vegetable sticks? I’ll be completely honest with you here when I say I really miss French Fries.

Thin strips of potatoes, deep-fried in oil and covered in salt and ketchup. I know. I can feel the inches piling up on my thighs from just thinking about it.  

Not only is deep-frying unhealthy, but I also cannot have potatoes on the Paleo diet.  I’ve heard a lot about other types of French fries but I had no idea how to make fried vegetable sticks.

When I received a Philips Airfyer, I started flipping through the cookbook that was included.  I was thrilled to find a section that showed me how to make fried veggie sticks!  

Best vegetables for veggie sticks

They have directions for sweet potatoes, parsnips, and zucchini!  Since parsnips are in season right now and available at my organic food co-op, I decided that was the recipe that I would experiment with.

How to make fried vegetable sticks #AirFryer

The Philips Airfryer uses Rapid Air Technology to fry foods without deep frying them in oil. It makes food crispy on the outside and tender on the inside and uses very little oil.

The Airfryer circulates hot air around a metal mesh cooking basket, requiring little or no oil as it fries, bakes and grills. I was really impressed with how easy it was to make fried vegetable sticks.

How to make fried veggie sticks with parsnips

The recipe in the included cookbook to make fried vegetable sticks called for traditional all-purpose flour.  I substituted finely ground almond meal for the all-purpose flour to make the recipe Paleo and gluten-free. It turned out wonderfully!

How to make fried vegetable sticks #AirFryer

Peel and slice the parsnips.

mixing the parsnip sticks in a red bowl

Mix them in a mixture of fine almond meal, olive oil, water, and salt. If you want to make fried vegetable sticks that aren’t Paleo, you can use traditional all-purpose flour.

raw parsnips in the basket of an airfryer

Place them in the basket of a preheated Philips Airfryer and cook for 12 minutes. The Airfryer comes with a removable divider so if I wanted to make two different things, I could do that as well.

You don’t need to put it in if you are making only one thing.

How to make fried vegetable sticks #AirFryer

That’s all there is to it!  You don’t add any extra oil to the Airfyer to make fried vegetable sticks. And the parsnip fries were absolutely delicious! The basket lifts out and you can see any excess oil at the bottom of the pan.

There is very little oil left and they still manage to be crispy. Check out these air frying tips if you are new to using one.

How to make fried vegetable sticks #AirFryer

What else can I make in my air fryer?

This is definitely the healthiest way to make fried vegetable sticks that I have ever seen. Of course, you can make all sorts of other things as well from Crab Croquettes to Jerk Chicken Wings.  

You can even make Coconut Flan and Vanilla Souffle!  I was very surprised to see a recipe for a Teriyaki Glazed Halibut Steak!  

Looking for more air fryer recipes? Why not try these Air Fryer Panko Chicken Tenders.

How to make fried vegetable sticks in your airfryer

The Airfryer can grill as well as fry. If you want to, you can use traditional snacks in the Airfyer like chicken nuggets or frozen French Fries.  

My husband will appreciate that when he is in the mood to snack.  Finally, clean up was very easy. You can wash the parts in your dishwasher if you have one after you make these fried vegetable sticks.

fried vegetables on a white plate

What vegetables can be deep-fried?

You can deep fry or air fry almost any type of fresh vegetable and even a few fruits. So, why not try potatoes, sweet potatoes, winter squash, parsnips, zucchini, summer squash, peppers, eggplant, okra, and even green tomatoes.

Are deep-fried vegetables good for you?

Deep frying anything isn’t necessarily the healthiest way to eat it. Thankfully, air frying is a wonderful alternative that tastes delicious.

It uses very little oil and still comes out crisp and full of flavor. So, it’s not exactly the same.

But, if you are hoping to make a few healthier eating choices, learning to make fried vegetable sticks is definitely a great alternative.

dips in small cups

Let them dip!

If you’re trying to get the kids to eat more vegetables, learning to make fried vegetable sticks might just encourage them. After all, kids generally like to dip things.

If you don’t want to use ketchup, you can use sour cream or a ranch dressing instead. Or, why not try a cheese sauce with fried broccoli or cauliflower nuggets?

That sounds like a delicious treat to me!

Yield: 4

How to Make Fried Vegetable Sticks

You won't believe how easy it is to make fried vegetable sticks in your air fryer. These fried parsnips are one of my favorite parsnip recipes. Paleo Parsnip French Fries

You won't believe how easy it is to make fried vegetable sticks in your air fryer.

Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes


  • 6 parsnips
  • 1/4 cup almond flour
  • 1/4 cup water
  • salt
  • 1/4 cup olive oil


  1. Peel and slice the parsnips to 1/2" x 3"
  2. In a large bowl, mix the almond flour, water, olive oil and salt
  3. Put the parsnips in the mixture & stir until coated.
  4. Preheat the Philips Airfryer to 390F for 3 minutes.
  5. Add the parsnips.
  6. Cook for 12 to 14 minutes. I cooked mine for 14 minutes and they were perfect.
  7. Remove from the Airfryer and enjoy.


You can use almost any vegetable!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 264Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 161mgCarbohydrates: 27gFiber: 6gSugar: 7gProtein: 3g

Did you make this recipe?

If you make this, tag me on Instagram so I can see @ellenblogs

102 thoughts on “How to Make Fried Vegetable Sticks”

  1. LOVE the idea of parsnip fries, and so impressed that they were kid friendly, I was so bummed to find out that the airfryer uses PTFE (aka teflon) nonstick coating. I think I'd rather slip a real potato deep fried in beef tallow in a cast iron skillet in front of my family than feed them something super heated in teflon. Was just about to push the "purchase" button on the phillips too. arg. thanks for posting this though! very clever idea. gonna try and think of a more paleo/primal friendly version.
  2. Wow - I've heard of air ryers, but never saw one in action, and never saw the results - fantastic - they sure look like they could satisfy that craving for deepfried french fries.  I'll have to keep this in mind when it comes time for birthday!
  3. Not sure I'd want parsnips, but I could totally see using one of these air fryers for homemade french fries (potatoes will never be off my diet list, I grew up on a potato farm lol), or battered mushrooms, or homemade cheese sticks - or just about anything!
  4. Yummy! These look delicious. I've pinned for later use, and I can totally convince the little ones they are "french fries." Yum!!
  5. I love it... These look just like french fries... and would have never thought of using different veggies... YUMMM..thanks for sharing, sooo have to pin it so I can try it
    • I really was surprised that they looked so similar to traditional fries.  Great way to get someone to try something new.
  6. I've wanted an air fryer ever since I saw one but they've always been so darn expensive I can imagine that this Phillips one is a good quality yet affordable one. Also, I've never thought of having parsnips instead of potato fries, that would take some getting used to.
  7. Yum, these look so crispy and delicious! Thank you for sharing your recipe, they look so yummy that I pinned them!
  8. That looks so yummy! I love how easy it looks too with this Airfryer too. Such a healthier way to have "fried" foods!
  9. i've heard lots of good things about the actifry. it's an appliance that "frys" without all the oil, so in turn a healthier food.
  10. This is definitely on my list now... I totally want an air fryer! We eat lots of oven baked french fries and this would make them even better and still not fry them!
  11. I have wanted to try the Airfry! It looks amazing. I actually was reading about it a few months back. We used to have a deep frier, but it used a big huge bottle of oil that would go rancid between uses so we gave it away.
  12. Wow, these look just like homemade fries, I wouldn't know they were actually made of parsnips. I wonder if I could get my 3 year old to eat them.
  13. I love anything fried, but the parsnips look especially good. Love the high value coupon for the fryer. Will check it out!
  14. I have my eye on one of these air fryers! I love deep frying foods, but oh they are so unhealthy and baking them just isn't the same!
  15. I really want an air fryer. They look amazing. I love that you can use something other than potatoes to make fun fries. 
  16. I really want an air fryer. They look amazing. I love that you can use something other than potatoes to make fun fries. 
  17. The air fryer looks amazing!  I've seen them before, but this is the first blog review I've come across for one.  I love that you used parsnips for veggie fries.  I've used zucchini, sweet potatoes, etc, but never thought about parsnips!  Looks super delicious!
  18. Thank you for sharing this, Ellen. I really want to try out this Phillips Airfryer. I looks like a wonder gadget, lol. I pinned the recepy in case I can buy one for me.
  19. My kids LOVE french fries, but I don't let them eat them nearly as much as they would like.  This is a nice healthy alternative that I would love to make for them!!
  20. This is definitely an appliance we would LOVE at our house! I rarely if ever fry anything at home, but I admit I like to eat fried foods when I eat out. :)
  21. I don't have any air fryer but this is a great reason, or an excuse, to go out and buy one! I love french fries and I think they would be even more tasty if they were made out of veggies. I wonder if I can try making these without a fryer and just baking them? They probably won't have that great crunch but it would give me a way to try them out!
  22. Interesting, I've never used an air fryer before. I love parsnips, I usually roast them but this recipe for air frying them looks delicious.
  23. I love the crunch that comes with deep frying but I hate how unhealthy it is plus I'm a total wimp and scared all the oil is going to burn down my house! -big baby- This looks like the answer to my prayers!
  24. Yeah, just what I was looking for! These look wonderful Ellen! You are awesome for sharing all your Paleo recipes! I am off to pin this! Thank you!!!!!!!

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