Air fryer cooking is healthier than regular frying, according to Melissa Jaeger, head of nutrition at nutrition tracking app MyFitnessPal, because “air fryer cooking delivers the crispy texture we know and love from fried foods but with far less oil and fat than traditional deep frying.” Air fryers also offer the bonus of quick, easy cooking, which helps explain why 70% of US adults either own one or plan to buy one within the year.
But what exactly are the healthiest air fryer foods you can cook? To find out, we reached out to registered dietitians for their expert knowledge and recipes.
1. Salmon
Topped with lemon and herbs, salmon can make for a tasty air fryer meal.
“In my opinion, salmon is hands-down the best healthy air fryer food,” says Jessica McAllister, a military and tactical performance registered dietitian. “It’s packed with high-quality protein, heart-healthy omega-3 fats and valuable micronutrients like vitamin D, B12 and selenium.” Because it’s a lean protein, salmon can promote muscle repair and energy, while its omega-3s reduce inflammation and support brain and heart health.
McAllister also likes salmon for meal-prepping lunches and dinners because it reheats well. To change things up, you can pair the protein with different spices or sauces for each meal. Yvette Hill, lifestyle medicine dietitian-nutritionist, endorses garlic powder, thyme, pepper and a squeeze of lemon.
However, McAllister warns that you should monitor the cook time of your salmon when it’s in the air fryer. Her recipe of choice:
- Brush salmon fillets lightly with olive oil or add a simple spice blend for flavor.
- Cook at 400 degrees Fahrenheit for 7 to 10 minutes, depending on thickness. Don’t overcrowd the basket so the air can circulate.
“Keeping the skin on the salmon can be another way to consume more healthy fat,” Hill adds. “The skin of the salmon contains a high amount of omega-3 fatty acids.” It will also make the salmon extra crispy.
To reheat your salmon, set the air fryer to 350 degrees Fahrenheit and cook for 5 to 7 minutes.
2. Veggie chips
Get creative and try a variety of vegetables when air-frying your veggie chips.
Registered dietitian Amy Chow of BC Dietitians recommends making veggie chips in the air fryer because they’re easy and quick to make, can be added to a meal or eaten as a snack and are crispy and flavorful enough for adults and kids to enjoy. She suggests sliced sweet potatoes, carrots, zucchini or kale as chips, or cauliflower or broccoli florets.
Pro tip: Make sure to cover broccoli with foil as it can burn easily in the air fryer.
“You get all the fiber, vitamins and antioxidants from the vegetables without the extra calories or saturated fat from deep-frying,” Chow says. “For kids especially, it’s a way to make vegetables fun and familiar, like chips or fries, but with more nutrition.”
For sweet potato chips, Chow provides these instructions:
- Scrub the sweet potato skin under cold running water.
- With the skin on, thinly and evenly slice the potatoes into 1/16-inch thick pieces.
- Toss the slices with a teaspoon of olive oil and a pinch of salt. You can also add spices such as chili powder or cumin.
- Arrange the slices in a single layer with no overlap in your air fryer. Cook at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway through.
- Let them cool to crisp up before eating.
“A light coating of olive oil or avocado oil can help with browning, flavor and texture, whereas too much can make the food soggy and greasy,” Chow adds. “Using parchment paper or a liner can help absorb some of the excess oil, prevent sticking and maintain the integrity of the air fryer.”
3. Air fried chicken
It’s fried chicken, but healthier.
For a healthier, quicker alternative to traditional fried chicken, Hill advocates for air frying your chicken. “This alternative is healthier because you don’t have to coat or bread the chicken, and you don’t have to deep-fry it in oil,” she says. “The air fryer will also reduce fat in the chicken, allowing the excess to drip into the collecting tray beneath.”
Hill’s quick recipe:
- Dry-rub chicken wings with your spice blend of choice and add a small amount of olive oil.
- Without overcrowding the basket, air fry the wings for 16 to 22 minutes at 400 degrees Fahrenheit, flipping them halfway through cooking for extra crispiness.
4. Whole veggies you’d normally roast or steam
Cauliflower is just one example of a veggie you can cook in your air fryer.
If slicing veggies for chips is too much after a long day, Jaeger proposes simplifying things even more by using the air fryer to cook whole vegetables you’d normally roast or steam in the oven or on the stovetop. Think Brussels sprouts, cauliflower or broccoli. Lightly toss them in oil and your favorite seasoning blend, and then pop them in the air fryer.
“Since many people fall short of daily fiber needs and don’t eat enough vegetables, air frying can be a simple way to make veggies more enjoyable,” Jaeger explains.
Gabriella Nowicki, a registered dietitian-nutritionist at Rebecca Bitzer and Associates, adds that vegetables that contain a moderate amount of starch typically roast well in an air fryer. This includes potatoes, carrots, squash, plantains and beets. “A small amount of oil combined with a light dusting of cornstarch is often sufficient to achieve that crispy exterior,” Nowicki says.
With cooking time, Nowicki warns that dense starchy vegetables like potatoes or squash may require more time in the air fryer than lighter veggies like broccoli or green beans. “Play around with temperature and time to find the perfect crispiness for you,” she advises.
5. Sweet potato fries
A single layer is key when making sweet potato fries.
“Air frying can help retain more nutrients in sweet potatoes versus other methods of cooking them, such as boiling,” says Hill. “Boiling can cause loss of water-soluble vitamins like B vitamins and vitamin C.”
To make your sweet potato fries, according to Hill:
- Wash and dry the potatoes before cutting them into 1/4-inch thick pieces, lengthwise. You can keep the skin on to make them crispier.
- Add olive oil, rosemary and a pinch of salt.
- Arrange them in a single layer in your basket. Air fry at 390 degrees Fahrenheit for 20 minutes.
Why is air frying healthier than frying?
“The primary concern with traditional frying lies in the cooking method itself,” Nowicki says. “Most fried foods are first coated in batter or breading, which increases the carbohydrate and calorie content before the food even touches the oil. Once submerged in hot oil, the breading absorbs significant amounts of fat, further raising the overall calorie density of the dish.”
The type of oil you’re using and the high temperature are also factors to consider. Nowicki said that many commercial frying oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Heating that oil over and over again also generates potentially toxic oxidation byproducts and, in some cases, trans fats, which are linked to increased cardiovascular health risks.
“Air frying takes the excess breading and oil out of the equation and therefore, is healthier,” Nowicki says.
3 expert air-frying tips
Don’t overcrowd your basket: “Air fryers are designed for the best cooking results when the basket isn’t overcrowded or foods are cooked in a single layer,” Jaeger explains. “Consider batch cooking to keep meal items in a single layer or shaking the basket at various times while cooking to ensure foods stuck in the middle layer don’t result in a soggy mess.”
Use only a light coating of oil: To prevent sticking and achieve a crispy exterior, Nowicki suggests using a light coating of oil like avocado oil or canola oil for temperatures over 425 degrees Fahrenheit. “This will reduce oxidation,” she says.
Shake the basket: Jaeger and Nowicki recommend shaking your air fryer’s basket halfway through the cooking process to ensure that everything cooks and crisps evenly.
