If you’re looking to shake up your veggie routine with something that’s both effortless and delicious, you have to try this Roasted Fennel Mix. It’s become my absolute go-to for a quick keto side dish because it requires almost zero prep time—just toss it in the basket, and let the air fryer do the heavy lifting! The fennel gets wonderfully tender with just the right amount of crispiness, making it a perfect low-carb vegetarian recipe that pairs well with just about anything. Trust me, even if you’re usually on the fence about fennel, this roasted version is a total game-changer.
Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4
Ingredients:
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16 oz (454 g) fennel, cut into small wedges
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3 tbsp olive oil
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2 tbsp (0.6 oz | 18 g) sunflower seeds
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Juice of 0.5 lemon
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Salt and black pepper to taste
Directions:
- In a bowl, mix the fennel wedges with the olive oil, lemon juice, salt, and pepper (reserve the sunflower seeds for later).
- Place the fennel mixture into your air fryer’s basket and cook at 400°F (200°C) for 15 minutes.
- Divide the roasted fennel between plates, sprinkle the sunflower seeds on top, and serve as a side dish.
Nutrition:
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Calories: 152
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Fat: 4 g
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Fiber: 2 g
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Protein: 7 g
Pro Tips for Perfect Roasted Fennel
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Don’t Toss the Fronds: When you trim the fennel bulbs, save those feathery green tops (fronds)! They have a mild herb flavor similar to dill. Chop about 1 tbsp of them and sprinkle them over the finished dish alongside the sunflower seeds for a pop of fresh color and extra flavor.
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Cut for Crispiness: Try to slice your fennel wedges to a uniform thickness, roughly 0.5 inches (1.27 cm). If the wedges are too thick, they might stay tough in the middle; too thin, and they might dry out. Uniform cuts ensure every bite is perfectly tender-crisp.
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Give it Space: To get that delicious golden-brown roast rather than “steamed” fennel, make sure you don’t overcrowd your air fryer basket. If you have a smaller unit, cook in two batches so the hot air can circulate freely around each wedge.
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Toast the Seeds: While the recipe adds raw sunflower seeds at the end, if you have an extra 2 minutes, toss the seeds in a dry pan on the stove just until they are fragrant. This unlocks a nuttier flavor that pairs beautifully with the sweet, anise-like taste of the roasted fennel.
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Citrus Boost: If you love a zesty kick, zest the lemon before you juice it. Sprinkling just 0.5 tsp of lemon zest over the hot fennel right before serving adds a bright aroma that cuts through the richness of the olive oil.
Frequently Asked Questions
Can I make this Roasted Fennel Mix without an air fryer? Yes, you can! If you don’t have an air fryer, you can roast the fennel in a conventional oven. Preheat your oven to 400°F (200°C) and spread the seasoned wedges on a baking sheet lined with parchment paper. Roast for about 20-25 minutes, flipping halfway through, until they are golden and tender.
Is fennel keto-friendly? Absolutely. Fennel is a great low-carb vegetable option. A raw fennel bulb contains about 7g of carbs per cup, but it also has a high fiber content (approx. 3g), resulting in a low net carb count. This recipe is an excellent choice for anyone following a keto or paleo lifestyle.
What can I use instead of sunflower seeds? If you don’t have sunflower seeds or prefer a different texture, pumpkin seeds (pepitas) or sliced almonds work wonderfully. Both options add a nice crunch and keep the recipe vegetarian and low-carb. Pine nuts are also a delicious, albeit slightly more expensive, alternative.
How do I store leftover roasted fennel? Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, pop them back in the air fryer at 350°F (175°C) for 3-4 minutes to restore some of the crispiness. Microwave reheating is possible but may result in a softer texture.
Does roasted fennel taste like licorice? Raw fennel has a distinct anise (black licorice) flavor, but roasting it changes the profile significantly. The high heat caramelizes the natural sugars, making it taste much milder and sweeter. Even if you aren’t a fan of raw fennel, you might find the roasted version delicious and savory.
I really hope this Roasted Fennel Mix finds its way into your regular dinner rotation. It’s rare to find a side dish that hits that sweet spot of being healthy, low-carb, and genuinely satisfying without spending hours in the kitchen. Give it a try this week, and don’t forget to let me know how it turned out in the comments below—I’d love to hear if you stuck to the recipe or added your own twist to the seasonings!
