4 Air Fryer Freestyle And Flex Recipes For Vegan & Weight Watchers

Are you a weight watcher or do you intend to enroll to the weight watchers scheme online? Here are some of the recommended air fryer freestyle and flex recipes for weight watchers with their freestyle SmartPoint scores and nutritional information or fact. Air frying is one of the best cooking methods for weight watchers because it helps them to reduce the amount of fat in-take by avoiding the deep-fry oil method as much as possible and you still feed well as you wish. So here are the 4 most recommended air fryer freestyle and flex recipes for vegans and weight watchers I will share in this article:
recommended weight watchers vegan freestyle recipes
  • Air Fried Chicken Parmesan
  • Savoury Vegan Air Fried Tofu Italian Style (Gluten-free) Recipe
  • Fat Free Healthy Vegan Onion Rings Air Fryer Recipe
  • Low-Fat Weight Watchers Mozzarella Cheese Sticks Recipes

Air Fried Chicken Parmesan Recipe

air fried chicken permesan recipe

Freestyle Points: 4
SmartPoints: 6
Total Time: 30 minutes
Servings: 4

Nutrition Information

  • Total Calories: 251
  • Total Fat: 9.5 g
  • Cholesterol: 14 mg
  • Carbohydrates: 14 g
  • Fiber: 1.5 g
  • Sugar: 0 g
  • Protein: 31.5 g

Ingredients And Quantity

  • 1 tbsp butter, melted (or olive oil)
  • 6 tbsp reduced fat mozzarella cheese (I used Polly-o)
  • 1/2 cup marinara
  • cooking spray
  • 2 (about 8 oz each) chicken breast, sliced in half to make 4 thinner cutlets
  • 6 tbsp seasoned breadcrumbs (you can use gluten-free)
  • 2 tbsp grated Parmesan cheese


1. Preheat the air fryer 360 F for 9 minutes.

2. Spray the basked lightly with spray.

3. Combine breadcrumbs and Parmesan cheese in a bowl.

4. Melt the butter in another bowl.

5. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.

6. When the air fryer is ready, place 2 pieces in the basket and spray the top with oil.

7. Cook 6 minutes, turn and top each with 1 tbsp sauce and 1 1/2 tbsp of shredded mozzarella cheese.

8. Cook 3 more minutes or until cheese is melted.

9. Set aside and keep warm, repeat with the remaining 2 pieces.

See: How To Prepare Spicy Moroccan Meatball With Mint Yogurt

Savoury Vegan Air Fried Tofu Italian Style (Gluten-free) Recipe

Air Fried Tofu Italian Style Recipe

Total Time: 20 minutes
Servings: 2
Total Calories: 87 kcal
Smartpoint: 0

Nutrition Information

  • Total Calories: 87
  • Total Fat: 4.4 g 
  • Sodium: 452 mg
  • Potassium: 221 mg
  • Total Carbohydrates: 3.4 g
  • Dietary Fiber: 1.3 g
  • Protein: 10 g

Ingredients And Quantity

  • 8 ounces extra-firm tofu
  • 1/2 teaspoon dried basil
  • 1 tablespoon aquafaba or broth.
  • 1/2 teaspoon dried oregano
  • black pepper to taste
  • 1/2 teaspoon granulated garlic
  • 1/4 teaspoon granulated onion
  • 1 tablespoon soy sauce or tamari


1. Drain the tofu and cut it into three slices lengthwise.

2. Put down a double layer of tea towels or paper towels, place the tofu slices on top, and cover with more towels.

3. Place your hands over the tofu slices and press down, gently increasing pressure, to press enough water out that the towels are noticeably wet. (You can also use a tofu press for this.)

4. Return the tofu to the cutting board and cut each piece into about 10 cubes (one cut down the length and then 5 across.)

5. Place the tofu in a large zip lock bag or bowl.

6. Mix the remaining ingredients well. Pour over the tofu and gently turn the bag or stir the tofu until all sides are coated.

7. Let it marinate at least 10 minutes–the longer you marinate it, the more flavorful it will be.

8. Preheat your air fryer at 390-400 F for about 3 minutes. Place the tofu in a single layer in the basket (leaving any marinade behind) and immediately reduce the temperature to around 350 F.

9. Air fry for 6 minutes. Use a thin, flexible spatula to loosen the tofu and turn it.

10. Return it to the air fryer and begin checking at 4 minutes to see if it is golden overall and slightly darker at the edges but not overcooked or it will be tough.

11. Use any way you like–my preference is in wraps with plenty of veggies and balsamic vinaigrette–but it’s also good in pasta.


  • To bake in the oven, line a baking sheet with parchment paper or a silicone liner and bake at 400 F for about 20 minutes, turning after 10 minutes.
  • Aquafaba helps to dilute the soy sauce and help spread the flavor around, so any liquid will do.

See: The 5 Best Recommended Air Fryers – Features And Price

Fat Free Healthy Vegan Onion Rings

vegan onion rings recipe

Ingredients And Quantity

  • 2-3 Yellow Onions (3 medium or 2 large)

For the Wet Mix:

  • 1/2 cup Flour of Choice (All Purpose, Spelt, GF, etc)
  • 1/4 tsp Turmeric
  • 1/2 tsp Salt
  • 2/3 cup Unsweetened Plant Milk
  • 1/2 tsp Paprika

For the Dry Mix:

  • 1/4 tsp Turmeric
  • 1/4 tsp Salt
  • 1 cup Panko Bread Crumbs (use the vegan type)
  • 1/2 tsp Paprika


1. Preheat it to 450F if you are using an Oven.

2. Slice the end off of each Onion, and then peel the outer skin off. Carefully cut each Onion into 1/2 circular portions.

3. Note the layers that comprise each Onion portion (like the pattern in a tree trunk). We will be using two Onion Layers for each Onion Ring. Using your fingers, carefully press the center portion of each Onion away from two of the Onion Layers, to form a hollow Ring.

4. Repeat with each portion of the Onion until no more circles remain, and then continue with the rest of the Onion portions.

5. Add all of the Wet Mix ingredients to a medium bowl, and stir well.

6. Add all of the Dry Mix ingredients to a separate bowl, and mix well. Then, divide the Dry Mix evenly into two separate bowls. (The Dry Mix gets a little sticky with time, and this prevents the mixture from becoming unusable.)

7. Using separate hands for the Wet and Dry mixes, dip each Onion Ring into the Wet Mix, then transfer to the Dry Mix and coat evenly with breadcrumbs.

8. Place onto a greased or lined Baking Tray, or into the basket of your Air Fryer if you are using one. Repeat with the remaining Onion Rings.


  • Bake the Onion Rings at 400 F for 8-10 minutes. You will have to cook the Onion Rings in a few batches, so the basket does not become overcrowded. Serve Warm.
  • Bake the Onion Rings on a greased or lined Baking Tray (I used a silicone mat) at 450 F for 30-35 minutes. If you are using parchment paper, I would suggest flipping the Onion Rings, but otherwise you should be OK. Serve Warm.
  • These Onion Rings will stay crispy for a few hours after you make them, but will not last overnight. As with most fried foods, they are best served warm.

Low-Fat Weight Watchers Mozzarella Cheese Sticks Recipes

mozzarella cheese sticks recipe
Total Time: 26 minutes
Servings: 5 (One serving = 2 mozzarella sticks)
Total Calories: 224 kcal

Ingredients And Quantity

  • 1 egg
  • 1/2 cup flour
  • 10 pieces mozzarella string cheese I used Weight Watchers Smoked Flavor
  • 1 cup Italian breadcrumbs
  • salt and pepper to taste
  • 1 cup marinara sauce


1. Season the breadcrumbs with salt and pepper.
2. Create a workstation by adding the flour, bread crumbs, and eggs to separate bowls.
3. Dip each string of cheese in flour, then egg, and last the breadcrumbs.
4. Freeze the sticks for one hour so that they harden. This will help the cheese maintain the stick shape while frying.
5. Season your Air Fryer basket before each use so that items do not stick. I like to glaze the basket with coconut oil using a cooking brush.
6. Turn the Air Fryer on 400 degrees. Add the sticks to the fryer.
7. Cook for 8 minutes. Remove the basket. 
8. Flip each stick. You can use tongs, but be careful not to manipulate the shape. I used my hands to flip them. They weren’t too hot. 
9. Cook for an additional 8 minutes.
10. Allow the sticks to cool for 5 minutes before removing them from the pan. Some of the sticks may leak cheese on the outside. 
11. Allow the sticks to cool, and then use your hands to correct the shape.

See Also: Air-Roasted Chicken With Tomatoes – Step By Step Recipe

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