Air fryers have become extremely popular in recent years as a healthy way to cook foods that are traditionally fried in oil. An air fryer uses hot air and convection to circulate heat around food, producing a crispy, fried texture with little to no oil. This makes an air fryer a great appliance for cooking healthier versions of fried favorites.
Benefits of Cooking in an Air Fryer
There are several benefits to using an air fryer over traditional frying:
- Uses 70-80% less oil than deep frying – Most air fryer recipes call for just a tablespoon or two of oil, rather than being fully submerged in oil.
- Produces foods with up to 75% fewer calories from fat – The drastic reduction in oil leads to fewer calories from fat and overall calories.
- Creates a crispier texture than baking – The hot air circulation mimics the crispiness of deep frying better than baking in an oven.
- Does not heat up the kitchen like frying on the stovetop – Air fryers are self-contained countertop appliances that don’t spread heat.
- Quick and easy to use – Food cooks rapidly in air fryers, so meals can be on the table fast.
For these reasons, using an air fryer is an excellent way to enjoy fried foods while still sticking to a healthy diet.
Healthiest Foods to Cook in an Air Fryer
Almost any breaded, fried food can be made in an air fryer with a fraction of the oil and calories. Here are some of the healthiest options:
Vegetables
One of the best uses for air fryers is cooking vegetables. Air frying brings out their natural sweetness and gives them a satisfying crunch without the need for batter or breading.
- Potatoes – Russet, sweet, or even loaded twice-baked potatoes come out perfect in the air fryer.
- Brussels sprouts – Toss halved sprouts with a little oil, salt, and pepper for healthy fries.
- Broccoli – For crunchy broccoli florets, coat small pieces with a spritz of oil before air frying.
- Asparagus – Roll spears in a thin layer of egg then breadcrumbs and air fry until crispy.
- Carrots – Cut into sticks, seasoned with spices, and air fried for veggie “fries.”
- Cauliflower – Break into bite-size florets and toss in oil and spices before air frying.
- Zucchini – Slice zucchini into sticks, dredge in egg and panko, and air fry for low-carb veggie fries.
- Eggplant – Eggplant develops a crispy outside and tender interior when air fried without a lot of added oil.
Lean Proteins
Air frying is a healthy cooking method for lean proteins like chicken, turkey, fish, and tofu. The hot air helps sear and crisp the exterior while ensuring the inside cooks through:
- Chicken breast – Brush chicken pieces with oil then bread and air fry.
- Turkey cutlets – Quick-cooking turkey cutlets stay juicy when air fried.
- Shrimp – Coat shrimp in breadcrumbs or panko then air fry for seafood with crunch.
- Tofu – Cubed extra-firm tofu tossed in cornstarch fries up nicely in an air fryer.
- Fish fillets – Air fry battered fish for a healthier fish and chips.
- Salmon – For easy crispy salmon, coat fillets with panko or crushed cornflakes before air frying.
Other Healthy Air Fryer Foods
- Chickpeas – Drained and dried chickpeas turn deliciously crunchy when air fried.
- Nuts and seeds – Air fry plain or spiced nuts and seeds for a healthy snack.
- Tofu-based dishes – Try air fried tofu nuggets, burgers, etc. for plant-based meals.
- Falafel – For crunchy falafel patties or balls, partially or fully cook the falafel in an air fryer.
- Granola – Make your own low-fat granola by air frying oats mixed with nuts, seeds, and dried fruit.
- Pita chips – Spritz pitas with oil, then cut into wedges and air fry for homemade chips.
- Quinoa fritters – Combine cooked quinoa with eggs, herbs, and veggies, shape into patties, and air fry.
Tips for Healthy Air Fryer Cooking
Use these tips to get the best results when cooking healthier dishes in your air fryer:
1. Use a small amount of healthy oil
While air frying uses minimal oil, a small amount is still needed to help foods crisp up. Use just 1-2 tsp of healthier oils like olive, avocado, or canola oil.
2. Read labels carefully
Many pre-breaded frozen foods like chicken nuggets can still be high in fat, salt, and calories. Read nutrition labels and pick airs fried options wisely.
3. Give fried dishes a healthy makeover
Breading and frying fresh foods at home gives you control over ingredients. Try whole grain flours, nuts, seeds, and spices for healthier versions.
4. Get creative with flavors
Herbs, spices, citrus juice, vinegars, mustards, and other bold flavors can punch up air fried dishes without adding calories, salt, or fat.
5. Pair air fried foods with veggies
Fill out meals by serving crispy air fried foods alongside a hearty salad, roasted vegetables, or fresh fruit.
6. Don’t overdo portion sizes
While air fried foods are healthier, moderation is still key. Stick to reasonable portion sizes for the healthiest results.
Healthy Air Fryer Recipes to Try
Here are some delicious and nutritious recipes to make in your air fryer:
1. Air Fried Chicken Tenders
Ingredients:
- 1 lb chicken breast, cut into strips
- 1/2 cup whole wheat flour
- 2 eggs
- 1/2 cup breadcrumbs
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
Instructions:
- Cut chicken into strips and pat dry.
- Place flour, eggs, and breadcrumbs into separate shallow dishes. Season flour with paprika, garlic powder, salt, and pepper.
- Dredge chicken strips in flour, dip in egg, then coat in breadcrumbs.
- Spray chicken strips with oil and place in air fryer basket.
- Air fry at 400°F for 10-12 minutes, flipping halfway, until crispy and cooked through.
2. Crispy Air Fried Broccoli
Ingredients:
- 1 head broccoli, cut into florets
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/4 tsp garlic powder
Instructions:
- Toss broccoli florets with olive oil, salt, pepper and garlic powder.
- Air fry at 400°F for 5-7 minutes until starting to brown and become crispy.
- Shake the basket halfway through cooking to flip florets.
3. Air Fried Baja Fish Tacos
Ingredients:
- 1 lb tilapia or cod fillets, cut into strips
- 1/4 cup all purpose flour
- 2 tbsp lime juice
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp salt
- 8 small corn tortillas
- Toppings: shredded cabbage, pico de gallo, avocado
Instructions:
- Pat fish dry and toss with lime juice, chili powder, cumin and salt. Let marinate 15 minutes.
- Place flour in shallow dish. Dredge fish strips in flour, shake off excess.
- Spritz fish with oil and air fry at 400°F for 4-5 minutes until cooked through and starting to brown.
- Warm tortillas in air fryer for 1-2 minutes.
- Build tacos with fish, cabbage, pico, avocado and any other desired toppings.
4. Air Fried Quinoa-Crusted Eggplant
Ingredients:
- 1 medium eggplant, sliced into rounds
- 1/2 cup quinoa, rinsed and cooked
- 1 egg
- 1/4 cup panko breadcrumbs
- 2 tbsp parmesan cheese
- 1/4 tsp garlic powder
- 1/4 tsp salt
- Fresh basil, for garnish
Instructions:
- Pat eggplant slices dry. Set up 3 shallow dishes with quinoa, beaten egg, and panko.
- Dip eggplant in quinoa, egg, then panko, pressing to adhere.
- Spray both sides with oil and place in air fryer basket.
- Air fry at 380°F for 7-8 minutes per side until crispy and browned.
- Garnish with fresh basil.
Conclusion
Air fryers provide a healthier cooking option by using a fraction of the oil needed for deep frying. There are many healthy foods that benefit from the quick crisping and browning air fryers provide, from fresh vegetables to lean proteins and more. Follow basic air frying tips like measuring oil carefully, breading and seasoning foods yourself, and pairing air fried items with fresh produce. With so many recipes to try, an air fryer is a smart appliance to have on hand for tasty and good-for-you meals.