Is air frying meat good?

Air frying, also known as hot air frying, has become an increasingly popular way to cook meat in recent years. Air fryers work by circulating hot air around food to produce a crispy, fried texture without submerging the food in oil. This makes air frying a lower fat cooking method compared to traditional deep frying. But how does air frying affect the taste, texture, and nutrition of meat? Here we look at the pros and cons of air frying different types of meat.

How Does Air Frying Work?

Air fryers are small countertop convection ovens that use a rapid air circulation system to cook food. A mechanical fan circulates hot air around the food at high speed, helping to cook the food evenly and quickly. The technology was first developed in the 1970s but has only grown in popularity for home use in the last decade. Modern air fryers have adjustable temperature and timer controls which allow you to customize the cooking process.

The air frying technology is able to produce similar results to deep frying because the rapid air circulation mimics deep frying oil. The circulating hot air heats the outside of food quickly to form a crispy crust, while simultaneously heating the inside. However, because no oil is used, air fried foods contain significantly less fat than their deep fried counterparts.

Benefits of Air Frying Meat

Here are some of the touted benefits of cooking meat in an air fryer:

Less fat and calories: Air frying results in up to 80% less fat absorption than deep frying, leading to meals with fewer calories.

Crispy texture: The hot air circulation replicates the crispy, crunchy crust of deep fried foods.
Quick cooking: Air fryers can cook food up to 30% faster than conventional ovens.
Easy cleaning: With minimal oil, air fryers are easier to clean up than deep fat fryers.

Versatility: Air fryers can be used to cook a wide variety of foods from steak to veggies.
Safety: The enclosed design and lack of bubbling oil reduces risk of burns and splattering.

For those looking to reduce their fat intake or make healthier meals, air frying can be an excellent option to enjoy fried flavors without the grease.

Meats to Air Fry

While all types of meat can be cooked in an air fryer, the following are particularly well suited to air frying:

Chicken

Chicken cooks up exceptionally moist, tender and crispy in an air fryer. Boneless chicken breasts, legs, thighs and wings all air fry well. The natural fats in chicken skin make it perfect for achieving a crispy fried finish. Seasonings and breadcrumbs can be added to further enhance the flavor. Air fried chicken is a healthy way to mimick deep fried chicken with a fraction of the fat and calories.

Steak

Steaks develop a delicious seared crust when cooked in an air fryer, while retaining a juicy interior. The air circulation cooks the meat quickly at high heat to replicate grilling or pan searing. Cubed cuts like sirloin tips also air fry nicely. Marinades and dry rubs can infuse great flavor. Just be careful not to overcook the steak.

Pork

Pork chops, bacon wrapped meatloaf, glazed ham and breaded pork cutlets all cook up well in the air fryer. The hot air crisps up and browns the outside while keeping pork tender and juicy inside. Air frying is a quick and convenient way to cook pork without adding extra fat.

Fish

Fish fillets and shrimp cook rapidly in an air fryer for perfect results. The circulating hot air quickly firms up the proteins in seafood with a light, crispy crust. Air frying helps avoid overcooking delicate fish. Be sure to brush fish with oil before cooking to promote browning and use a shorter cook time than other meats.

Sausages

Sausages like hot dogs, breakfast links and bratwurst will develop an evenly browned, crisped outer layer in the air fryer. They come out plump and juicy on the inside. Sausages are great to throw in the air fryer for quick cooked flavor without added fat.

Other Meats

In addition to the above, other meats that produce good air frying results include:

Turkey
Beef

Lamb
Duck

The possibilities are nearly endless! Just about any meat benefits from the quick cooking and crispy texture of the air fryer.

Tips for Air Frying Meat

Follow these tips when cooking meat in your air fryer for best results:

Cut meat into smaller, evenly sized pieces to help it cook faster and more evenly.
Brush or toss meat with a small amount of oil before air frying to promote browning and crisping.

Flip or shake meat halfway during cooking to ensure even cooking on all sides.
Brush on glazes, sauces and seasonings in the last 5-10 minutes only to avoid burning.
Use a meat thermometer to check internal temperature and doneness.

Allow meat to rest for 5 minutes after cooking before serving.
Adjust cook times and temperatures as needed based on quantity, thickness and doneness preferences.
Use foil, pans or racks as needed to catch any rendered fat and juices.

Best Practices for Air Fried Meat

To get the most out of your air fryer, keep these best practices in mind when cooking meat:

Pat meat dry before air frying for optimal browning and to discourage steaming.
Preheat air fryer before adding food to allow it to fully heat up.

Don’t overcrowd – leave space around meat for air circulation.
Use light breading rather than thick batters which can inhibit crisping.
Minimize flipping to allow searing crust to develop.

Add fresh herbs and citrus rather than oils and butter for flavor.
Check meat early and often to avoid dryness or burning.

Downsides of Air Frying Meat

While air frying does have many advantages, there are a few potential downsides to consider:

Small capacity – Most air fryers only hold 2-3 servings of food.
Not ideal for large cuts – Whole chickens or roasts may not fit or cook evenly.
Can dry out – Lean meats like chicken breast need monitoring to avoid overcooking.

Breading doesn’t get as crispy – Thick battered foods may cook unevenly.
Fat drips – Excess fat from meats can drip and cause smoke or burning.
Takes trial and error – Getting the right times and temps requires practice.

You also miss out on some of the rich, fatty flavors you get from oil based cooking methods. But many find the tradeoff acceptable for a healthier, convenient cooking option.

Is Air Fried Meat Healthy?

Cooking meat in an air fryer is generally considered a healthier preparation method compared to deep frying. It significantly reduces the amount of fat, calories and sodium absorbed by the food. According to one study, air frying chicken had 41% less fat and up to 48% fewer calories than deep fried chicken.

However, air fried meat isn’t necessarily the healthiest way to cook. Other lower fat cooking methods like grilling, baking, roasting or broiling may be healthier depending on added oils and seasonings. But air frying remains a better option over any deep frying method.

When air frying highly processed meats like hot dogs and sausages, the sodium content will remain high. So those with dietary restrictions should still consider the overall nutritional profile of air fried foods.

Nutritional Info: Air Fried vs Deep Fried Chicken Breast

Cooking Method	Calories	Total Fat	Saturated Fat
Air Fried	270	8 g	2 g
Deep Fried	520	32 g	6 g

As the data shows, air frying chicken significantly decreases the fat and calorie content compared to deep frying. The same meat from the same bird absorbs much less oil when cooked in the hot air environment.

How to Make Air Fried Meat Taste Good

While air frying does produce a tasty, crispy meat product, you can amplify the flavors with the following tips:

Marinades: Let meat soak in flavored acidic liquids like vinegars, wines, juices and yogurt before cooking.
Spice rubs: Coat meat in dry spice blends, herbs and seasonings before air frying.
Brines: Soak meats in a saltwater brine before cooking to boost moisture and flavor.

Glazes: Brush on sweet glazes made with sugars, honey or jams in the last 5 minutes of cooking.
Injections: Inject marinades deep into the meat for added juiciness and taste.
Smoking: Use a stovetop smoker beforehand for smoky flavored meat.

Sear first: Brown meat on the stovetop before finishing in the air fryer.
Herbs & citrus: Add fresh herbs, garlic, onions, lemon, lime, etc. for flavor layers.

With the right prep techniques and ingredients, air fried meat can pack a flavor punch to rival any cooking method.

Common Problems with Air Fried Meat

When starting out with an air fryer, you may run into a few issues. Here are some common problems and how to avoid them:

Meat is dry and overcooked

Use cuts of meat with more fat/marbling
Spritz with oil or broth during cooking

Increase sauce, glaze or marinade amounts
Cook at lower temperature
Cut meat into smaller pieces

Remove meat as soon as done

Breading won’t get crispy

Use smaller pieces of meat
Use lighter breading rather than thick batter

Allow more air circulation around meat
Increase air fryer temperature slightly
Cook breading separately from meat

Meat cooks unevenly

Cut meat into same sized pieces
Flip or shake halfway through cooking
Avoid overcrowding air fryer basket

Brush meat with oil to help conduct heat

Coating won’t stick to meat

Pat meat dry before coating
Use binder like egg, yogurt or mayo to help adhere

Press coating onto meat to compact it
Refrigerate coated meat before cooking

Too much smoke

Trim excess fat from meat

Avoid marinades high in sugar content
Use lower temperature setting
Place meat on rack to allow air flow

Clean air fryer to avoid oil build up

It may take a few tries playing with cook times, temperatures and prep methods to get it right. But once you have it down, air fried meat can be a delicious option.

How to Clean an Air Fryer After Cooking Meat

Since air fryers get exposed to oils, fats and grease, it’s important to clean them thoroughly after cooking meat. Here are some tips:

Unplug and allow air fryer to cool completely before cleaning.
Wipe down outside with a damp cloth and mild detergent.
Remove basket, racks, pans, trays. Wash in hot soapy water.

Clean inside fryer drawer with a cloth soaked in hot, soapy water.
Use degreasing sprays made for air fryers to cut through grease.
For stubborn grease stains, boil a mixture of water and vinegar and steam clean.

Never submerge the air fryer base in water.
Dry all parts fully before reassembling.

It’s best to avoid abrasive scouring pads as they can damage the nonstick surfaces. Clean your air fryer thoroughly after each use for longest life.

Conclusion

While not perfect, air frying can be an excellent way to cook meat with less fat and calories than deep frying. The circulating hot air mimics the crispy fried texture beautifully. Leaner meats like chicken breast and fish tend to air fry particularly well. Fattier cuts work best when additional oils are added to prevent drying out. With the right cut of meat and a little trial and error to get the times and temperatures right, you can absolutely achieve delicious air fried results.

Air frying won’t replicate the exact same flavors as deep frying with all that added rich oil. But the tradeoff is worth it for many people looking for a healthier cooking method. If you apply proper seasoning techniques, marinades and sauces, air fried meat can pack plenty of flavor. Just be mindful of overcooking and prep your meats correctly to get optimal results.

While air frying does have some drawbacks like smaller capacity or the learning curve to get the times right, it can be an incredibly useful tool for cooking crispy, delicious meat dishes at home. The technology makes it effortless to whip up healthier versions of fried chicken, fish, steaks and more using little to no oil. So break out your air fryer and get cooking!