Potatoes make you fat? Don’t tell my thighs, because they’ve literally shrunk by half eating as many potatoes as I like. Who wouldn’t like an eating plan that lets you eat these crispy-on-the-outside, fluffy-on-the-inside air-fryer fries in abundance.

Rejoice in the white potato, people. It’s an absolutely fantastic weight loss food. Not only is it packed with fibre and vitamin C (when you leave the peels on), it rates the highest out of ANY food on the satiety index. Satiety is how long something keeps you full and satisfied. And at only 168 calories for 1 medium potato, that’s a major score. It’s what you put ON your potatoes that packs on the calories, not the potato itself. So don’t be a tater hater and dig in!

Crispy Air-Fryer Mashed Potato Fries

air fryer fries recipe by Toronto nutrition coach, Annabelle Waugh
Crispy air-fryer mashed potato fries

You don’t need oil to get super crispy fries in an air-fryer. Don’t have an air-fryer? No biggie. See my easy oven directions, below.

Prep time: 20 minutes
Total time: 40 minutes


4 large russet potatoes (800 g), scrubbed and cut in 1-inch chunks
4 cloves garlic, grated or minced
2 tsp fresh thyme, picked
¼ tsp each sea salt (optional) and black pepper
Ketchup, mustard, pepper sauce, malt vinegar or your favourite oil-free condiment


Cook potatoes in boiling salted water until fork tender, about 15 minutes.  Drain well.  Return to pot.  Add garlic, thyme, salt, and pepper.  Mash until well mixed and smooth.

Scrape into shallow rectangular or square container, such as a 13×9-inch baking pan.  Cover top with parchment paper or plastic wrap and press firmly to create even layer. Let cool. Cover and refrigerate until firm, at least 6 hours, or up to 24 hours.

Using plastic wrap, lift potato “brick” from container. Peel off plastic wrap. Cut brick into 1/2 to 3/4-inch thick fries.  Place in tray of air fryer or on parchment paper-lined baking sheet.

Air-fry at 400°F for 20 minutes or until crispy and golden (or bake on a parchment-lined baking sheet in a 425°F oven, turning every 20 minutes, for 1 hour).

Serve with the oil-free condiments of your choice.

Makes 4-ish servings (or… eat them all to yourself)

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