Learn how easy it is to prepare plantains in an air fryer! They are deliciously served with Vegan Ackee, Bammy, and Jamaican Callaloo.

 

Today I’m sharing with you how to make air fryer plantains.

Air fryers are great little kitchen appliances that can help you reduce your calorie intake while still staying on track with your healthy eating goals. They can also help you eat healthier versions of your favorite foods. I’m sure many of us will acknowledge that fried food tends to be pretty unhealthy, but when a recipe like this comes along and we can actually enjoy plantains without the guilt, why wouldn’t we?

Plantains are a wonderfully versatile food. And, these air fryer plantains are so amazing. They really don’t require much effort and don’t take long to make. They are simple and tasty. If you’re looking for a quick and healthy snack, this should be added to your list of things to try!

You’ll want to keep these on hand all summer long. You can eat them as is or serve them with other dishes.

Now you might be wondering how to prepare them with the air fryer. You are in luck because I will show you how it’s done.

Air Fryer Plantains are a great source of instant energy. In this post, we’ll also look at all the valuable nutrients they contain and how they could help you become healthier.

Overlay air fryer plantains on a white plate and white background

What Are Plantains?

If you have never had plantain, then you really need to try. They are cousins to a banana and are popular in the Caribbean, African, and Latin American cuisine.  They are described as being much starchier than ripe bananas, so they are typically eaten cooked.

Plantains can be eaten when they are ripe or unripe. Unripened plantains are hard with green skin and white flesh when the skin is peeled. Ripe plantains vary from yellow skin to black. There are several ways to cook it: bake, fry, or roast.

I have been eating plantains all my life and we grew them next to bananas in Jamaica. We enjoyed both green plantains and yellow ripened sweet plantains. Green plantains are a great gluten-free alternative.

It can be boiled and served as a potato. You can mash the boiled plantain and serve it like mashed potatoes (Mangu). You can substitute it for a green banana for making Banana Porridge.

 

This overlooked Superfood is well worth the visit to the supermarket. Keep reading to learn why.

Nutritional Values

Plantains are an excellent source of carbohydrates, fiber, and vitamins and minerals, including folate, magnesium, potassium, vitamin C, and vitamin B6. Plantains have a low fat and sodium content.  

Health Benefits

Plantains’ resistant starches and nutrients provide a number of health benefits:

Good for Heart Health

Plantains contain a high amount of potassium, which is essential for the proper functioning of your heart and blood vessels.

Plantains are also rich in fiber, which helps to decrease cholesterol and keep your heart healthy.

Helps Control Blood Sugar

Plantains contain a high concentration of resistant starch. Resistant starch, like other forms of fiber, does not increase blood sugar levels. Plantains’ resistant starch aids glycemic control by slowing digestion, increasing satiety, and strengthening “good” gut bacteria.

Improve Digestive Health

Fiber is critical because it helps maintain bowel regularity. Fiber softens and bulks out your feces. Stools that are bulky are considerably easier to pass and so help prevent constipation.

A fiber-rich diet can also help prevent hemorrhoids and diverticular disease, which causes tiny pouches in the large intestine. Fiber also makes you feel fuller longer, slows your digestion, and may even help lower your cholesterol levels.

Helps Prevent Anemia

Plantains are high in vitamin C and Iron, two minerals that help in improving absorption. Although iron from plants is not always as easily absorbed as iron from animal sources, vitamin C boosts its bioavailability. Fatigue, difficulty concentrating, reduced immunity, and poor temperature regulation are all symptoms of iron deficiency anemia. Plantains can assist you in avoiding this common ailment.

Nutritional Support During Pregnancy

Carotenoids, which are found in plantains, are converted to vitamin A. Plantains are an essential source of vitamin A for people residing in developing countries, especially in Sub-Saharan Africa.

Plantains help prevent vitamin A deficiency in women of reproductive age. Additionally, plantains include folate and iron, two nutrients that are necessary for a healthy pregnancy.

Good Healthy Mind

It has the potential to improve brain function and slow cognitive decline.

According to a study, vitamin B6 (30 mg every day) plus magnesium (300 mg every day) decreased symptoms of depression by 40% in patients with anxiety and depression during an 8-week period. Both magnesium and vitamin B6 are abundant in plantains.

Air fryer plantain steps

Why Do You Love These Air Fryer Plantains?

  • They are gluten-free, vegan, whole30, and paleo.
  • Less greasy and easier to clean up!
  • A flavor explosion on the tongue.
  • Everyone – kids and adults alike – enjoy this.
  • Simple to prepare requires little prep time and takes no more than 20 minutes.
  • Using an air fryer, you don’t have to worry about preheating time and it evenly roasts the plantains.
  • Apart from its deliciousness, this air fryer roasted side dish is quite healthy.
  • Compared to fried plantains, these are better for you. Regular fried plantains are unhealthy and high in calories.

Air Fryer Plantains Ingredients

Plantains – You’ll need two ripe plantains that are firm when chopped and fried in the air fryer. It’s best if the skins have a lot of black on them. They become sweeter and softer as they ripen, similar to bananas.

Oil – Use a small amount of any neutral-flavored oil. My go-to oils are olive oil, avocado oil, or vegetable oil.

How To Make Air Fryer Plantains?

  1. Using a sharp knife, cut off the ends. Slice through the skin of the ripe plantain lengthwise, being careful not to cut the flesh. Peel the skin and discard.
  2. Make diagonal slices of the plantain flesh about 1/4 inch thick.
  3. Brush or spray the air fryer basket with oil.
  4. Lay the plantain slices next to each other in a single layer in the basket of the air fryer.
  5. Cook plantain at 370 degrees F. for 8 minutes. Turn the slices over and cook for another 5 minutes.
  6. Serve the plantains while warm.

Serving Suggestions

  • Plantains cooked in the air fryer are best served hot. Serve plain or with a dip.
  • After roasting, top with fresh herbs like parsley or thyme or your favorite cheese.
  • Fill tacos with air-fried plantains and your favorite taco toppings.
  • Make a vegan supper out of air-fried plantains, British Baked Beans, and Garlic Rice.
  • They are delicious served with Vegan Ackee, Bammy, and Jamaican Callaloo.
  • If you want to serve them as a dessert, you may also top them with cinnamon and sugar.

Leftover Air Fryer Plantains Storage Instructions

Leftover Air Fryer Plantains can be stored in an airtight container in the refrigerator for 3-4 days or a month in the freezer (But I don’t suggest freezing for longer). To preserve the flavor, I recommend freezing them in a freezer-safe bag or container.

Although you can reheat them in the microwave, to retain the crispy texture I like air frying them for a few minutes.

Overlay air fryer plantains on a white plate and white background

 

Tips For Making Air Fryer Plantains

  • For air fryer plantains, ripe plantains are used instead of green plantains.
  • If you can’t find ripe plantains, purchase the green ones and allow them to sit on the counter for about 5 days to ripen. When ripe the plantain should give slightly when pressed.
  • To ensure consistent cooking, slice the plantains into nearly the same thickness. The duration of time it takes to cook the slices is determined by their thickness.
  • Spread the plantains out in a single layer to ensure even cooking. Your air fryer might not be big enough to cook all of them at once.
  • Leave some space among the plantain fries to ensure even cooking and crispness.
  • Not all air fryers work in the same way. Air fryers come in a variety of sizes and shapes. You may need to adjust the recipe times and temperatures accordingly.
  • When making a recipe in your air fryer for the first time, please check midway during the cooking time to ensure they aren’t overcooked.
  • If you like, you can also cook these plantains in the oven.
  • Plantains are highly versatile…
    • You can make plantain chips by slicing them (the yellow hard ones) extremely thin.
    • Before air frying, toss the plantains with your favorite ingredients, such as garlic powder, cayenne, or Cajun seasoning.
    • For a fresh flavor, squeeze lime juice right before serving.

Other Air Fryer Recipes To Try.

Frequently Asked Questions:

Is It Good To Eat Plantain Every Day?

A single cup of plantains contains enough vitamin C to fulfill your daily requirements. This vitamin is an antioxidant that may assist in the improvement of your immune system. It may prevent your body from free radical damage linked to aging, cardiovascular disease, and certain cancers as an antioxidant.

Do Plantains Make You Gain Weight?

Plantains aren’t particularly filling on their own. They are extremely low in fat. If you’re attempting to lose weight, though, you might want to avoid fried plantains because they absorb a lot of oil and salt.

Which Is Healthier Banana Or Plantain?

While bananas are high in nutrients, they also contain a lot of sugar, whereas plantains contain a lot of starch. As a result, plantains are good for you. Plantains are also utilized in savory dishes, whereas bananas are used in recipes that require more sugar, making them a healthier option overall.

Is It Safe To Eat Raw Plantain?

Cooked plantains are the best. Plantains can be boiled, steamed, fried, grilled, or baked in a variety of ways.

Can You Cook Plantains When They Are Green?

Plantains may be cooked at every stage of ripeness, from green to yellow to black, to make a wide range of dishes ranging from appetizers to sweets. Plantains’ tastes vary at different stages of development, but their interior color remains creamy, yellowish, or light pink.

What Is An Air Fryer?

An electric frying machine, or an air fryer, is a cooking device that uses hot circulating air to cook food. The food does not actually touch any part of the fryer; instead, it sits on a perforated tray above the heating element. Because this circulation of hot air is what makes the food nice and crispy, I prefer to call my air fryer an “air fryer” instead of an “air fryer machine”.

Give this a shot. It’s incredibly delicious and super easy. I hope it makes your life easier too!

As always, I would love to hear from you. Feel free to leave any feedback or share your own experience with us in the comments section below.

Other Vegan Plantain Recipes

  1. Baked Plantains
  2. Vegan Plantain Bread
  3. Plantain Fritters
  4. Plantain Fries
  5. Vegan Pastelon ( Plantain Lasagna)

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Categories

Nutrition

(Per serving)
  • Energy: 109 kcal / 456 kJ
  • Protein: 1 g
  • Carbs: 28 g

Cook Time

  • Preparation: 5 min
  • Cooking: 13 min
  • Ready in: 18 min
  • For: 4 servings

Ingredients

Instructions

  1. Using a sharp knife, cut off the ends. slice through the skin of the ripe plantain lengthwise, being careful not to cut the flesh. Peel the skin and discard.
  2. Make diagonal slices of the plantain flesh about 1/4 inch thick. 
  3. Brush or spray air fryer basket with oil.
  4. Lay the plantain slices next to each other in a single layer in the basket of the air fryer. 
  5. Cook plantain at 370 degrees F. for 6-8 minutes. Turn the slices over and cook for another 5 minutes.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.