Air frying has become an increasingly popular way to cook food at home. Proponents of air frying claim it is a healthier cooking method than traditional frying or grilling. But is air fried grilled chicken actually good for you?
What is Air Frying?
Air frying is a cooking technique that uses hot air to cook food. It works by circulating extremely hot air around the food at high speed to essentially “fry” the food. However, no oil is required in an air fryer. This makes it different than traditional deep frying which submerges food in hot oil.
Air fryers are small tabletop convection ovens. The appliance works by blowing hot air up to 400°F down onto the food from all sides to create a crispy, fried finish.
Benefits of Air Frying
There are several potential benefits to using an air fryer versus other cooking methods:
- Requires little or no oil – Whereas deep frying submerges food in fat/oil, air fryers use little to no oil to cook the food. This significantly reduces the amount of fat and calories in air fried foods.
- Reduced exposure to harmful compounds – Heating oil to high temperatures can create harmful compounds like aldehydes and polycyclic aromatic hydrocarbons. The lack of oil in air frying avoids this.
- Convenience – Air fryers tend to cook food faster than an oven. The small size also makes them convenient for countertop use.
- Crispy texture – The high heat and air circulation mimics deep frying, giving foods a crispy fried texture.
- Versatility – Air fryers can cook a wide variety of foods from frozen foods to meats and vegetables.
Is Air Fried Grilled Chicken Healthy?
Compared to deep frying, air frying chicken is generally considered a healthier cooking method. But how does it compare to grilling?
Air Fried vs Grilled Chicken
Below is a comparison of the nutrition for a 6oz chicken breast cooked by air frying vs grilling:
| Nutrition Facts | Air Fried | Grilled |
|---|---|---|
| Calories | 218 | 230 |
| Fat | 6g | 10g |
| Saturated Fat | 1.7g | 2.6g |
| Protein | 43g | 43g |
| Sodium | 74mg | 73mg |
As shown, air fried chicken is a bit lower in calories and fat compared to grilled chicken when cooked without any added oils. However, grilling allows any excess fat to drip away while air frying traps the fat from the skin around the chicken. So air fried chicken may contain a bit more fat than grilled depending on thickness of skin.
Air Fryer Tips
To make the healthiest air fried chicken, here are some tips:
- Use boneless, skinless chicken breasts – This further reduces fat and calories.
- Brush or spray oil very lightly – About 1 tsp canola oil is enough for 1 lb chicken.
- Flip halfway during cooking to ensure even browning.
- Cook at 380°F for best texture – Higher temps can dry out chicken.
- Check internal temperature with a meat thermometer – Cook chicken to 165°F.
Is Air Fried Chicken Processed?
Some people claim that air frying chicken makes it more “processed.” However, air frying is just a cooking method. As long as you start with raw, fresh chicken, the end result is still considered unprocessed. No preservatives or artificial ingredients are being added by cooking chicken in an air fryer.
Signs of Processed Chicken
Here are some signs chicken may actually be processed:
- Contains added flavors, breading or sauce
- Comes pre-cooked
- Found frozen in formed strips, nuggets or patties
- Has a long shelf-life or lengthy ingredient list
- Labeled as cured, smoked, seasoned or marinated
Plain chicken breasts or tenders cooked in an air fryer contain no additives or preservatives. The chicken offers protein, vitamins and minerals like any other home-cooked unprocessed chicken.
Nutrients in Air Fried Chicken
Chicken cooked in an air fryer provides the following nutrients:
Protein
Chicken is an excellent source of protein. A 6 ounce chicken breast contains 43 grams protein. Protein provides amino acids that aid muscle growth and maintenance.
B Vitamins
Chicken contains a range of B vitamins including:
- Niacin – Supports energy production
- Vitamin B6 – Important for immune function
- Pantothenic acid – Needed to synthesize fats, proteins and carbs
- Thiamin – Helps convert food into energy
Selenium
A mineral that acts as an antioxidant, protecting cells from damage. Also supports thyroid function.
Phosphorus
Used to build bones and teeth. Also supports kidney function.
Zinc
Important for immune system health and DNA formation.
Is the Fat in Air Fried Chicken Healthy?
Chicken contains a naturally high percentage of monounsaturated and polyunsaturated fats. These are considered the “healthy fats”. Air fried chicken breast contains around 2.5g of monounsaturated fat and 2g of polyunsaturated fat per 6oz serving.
Monounsaturated fats may:
- Lower “bad” LDL cholesterol
- Reduce risk of heart disease and strokes
- Help control blood sugar and insulin levels
Polyunsaturated fats may:
- Reduce inflammation
- Lower risk of heart disease when replacing saturated fats
- Improve cholesterol levels
The high heat used in air frying may damage these unstable fats somewhat. But overall, the fats in air fried chicken remain relatively healthy.
Avoiding Unhealthy Fats
To further maximize health benefits, minimize added oils and use skinless chicken. This reduces intake of:
- Saturated fat – Raises LDL cholesterol levels. Found in animal products like chicken skin.
- Trans fat – Raises bad cholesterol and lowers good HDL. Found in hydrogenated cooking oils.
Does Air Fryer Temperature Damage Chicken?
Some sources claim that the ultra-hot air in air fryers can create harmful compounds in meat through oxidation and free radical formation.
It’s true that exposing any cooking oil to heat can make it oxidize. Oxidized oils and free radicals have been tied to inflammation, heart disease, and cancer.
However, air fryers use little to no oil. And chicken itself contains antioxidants like selenium and vitamins A and E that combat oxidation. Marinating chicken can further help block formation of dangerous compounds.
As long as the internal temperature of air fried chicken reaches 165°F to kill bacteria, it is generally safe to eat. The outside may brown more quickly than other cooking methods, but this does not make the chicken unsafe.
Tips to Prevent Oxidation
- Avoid cooking chicken above 400°F
- Flip chicken halfway during cooking
- Use skinless chicken or trim excess skin
- Marinate chicken in antioxidant ingredients like lemon juice, garlic, oregano or paprika
Is Air Fried or Grilled Chicken Healthier?
While both are healthy options, grilled chicken may have a slight advantage over air fried chicken in terms of fat content and less potential for oxidation. However, air frying remains significantly healthier than deep frying.
For optimal nutrition, air fry skinless chicken at lower temps below 400°F. Also, marinate chicken and flip halfway during cooking to prevent any oxidation.
Healthiest Cooking Methods for Chicken
The cooking methods for chicken ranked from healthiest to least healthy are:
- Baked
- Grilled
- Air fried
- Pan fried or sautéed
- Deep fried
- Pressure cooked
Air Fried Chicken Recipe
This easy recipe produces juicy, lightly crisped air fried chicken without needing to deep fry.
Ingredients
- 1 lb chicken breast, pounded to even thickness
- 1 tbsp olive oil
- 1 tsp paprika
- 1⁄2 tsp garlic powder
- 1⁄2 tsp onion powder
- 1⁄4 tsp each salt and pepper
Instructions
- Cut chicken into tenders or 4 oz portions and pound lightly to flatten.
- Combine oil, paprika, garlic powder, onion powder, salt and pepper. Rub spice mix evenly onto all sides of chicken.
- Place chicken in air fryer basket lightly greased with oil. Air fry at 380°F for 6 minutes.
- Flip chicken and air fry 6 more minutes until crispy outside and cooked through.
- Check internal temperature with meat thermometer to ensure chicken reaches 165°F.
- Let rest 5 minutes before serving.
Conclusion
Overall, air frying is one of the healthiest ways to cook chicken at home. It provides all the nutrition of grilled chicken while using less added oil or fat than frying. Paying attention to the temperature and marinating chicken can help reduce any potential negatives. Air fried chicken makes for a quick, convenient and tasty high protein meal.