If you’re looking for recipes that check the boxes that are quick, easy and healthy, you’ll want a air fryer in your group. “Air fryer cooking provides the hot texture we know and love about deep-fried foods but with far less fat and oil than traditional deep-frying,” says Melissa Jaeger, head of nutrition at nutrition tracking app MyFitnessPal.
To help you eat easy-to-make meals and snacks while keeping it on the healthy side, these are air fryer recipes registered dietitians recommend.
1. Summons
Seasoned with lemon and herbs, salmon can make a tasty air fryer dish.
“In my opinion, salmon is down the best healthy food for the air fryer,” says Jessica McAllister, a registered military dietitian and expert. “It’s full high quality proteina healthy heart omega-3 fats and essential micronutrients such as vitamin DB12 and selenium.” Because it’s a lean protein, salmon can promote muscle repair and strength, while its omega-3s reduce inflammation and support brain and heart health.
McAllister also likes salmon for lunch and dinner because it heats up well. To change things up, you can pair proteins with different spices or sauces for each meal. Yvette Hill, a lifestyle herbalist, recommends garlic powder, thyme, pepper and a squeeze of lemon.
However, McAllister cautions that you should be careful with the cooking time of your salmon if it is in the oven. Her favorite recipe:
- Brush the salmon fillets lightly with olive oil or add a simple blend of spices for flavor.
- Cook at 400 degrees Fahrenheit for 7 to 10 minutes, depending on size. Do not fill the basket so that air can circulate.
“Keeping the skin on salmon can be another way to eat healthy fats,” adds Hill. “Salmon skin 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. Crispy vegetable chips
Get creative and try a variety of vegetables when air-frying veggie chips.
Registered dietitian Amy Chow of BC Dietitians recommends making veggie chips in an air fryer because they are quick and easy to make, can be added to a meal or eaten as a snack and are sweet and tasty enough for adults and children to enjoy. He suggests sliced sweet potatoes, carrots, zucchini or kale as chips, or cauliflower or broccoli florets.
Pro tip: Be sure to cover the broccoli with foil as it can burn easily in an air fryer.
“You’re getting all the fiber, vitamins and antioxidants from vegetables without the extra calories or saturated fat from deep frying,” says Chow. “For children especially, it’s a way to make vegetables tasty and familiar, like chips or fries, but with nutrition.”
For sweet potato chips, Chow offers these instructions:
- Scrub the sweet potato skin under cold running water.
- With the skin on, thinly and evenly cut the potatoes into 1/16-inch thick pieces.
- Rub the slices with a tablespoon of olive oil and a little salt. You can also add spices like chili powder or cumin.
- Arrange the slices in a single layer without overlapping in your air fryer. Cook at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway through.
- Leave to cool before eating.
“A light drizzle of olive oil or avocado oil can help with browning, flavor and texture, while too much can make food hard and greasy,” says Chow. “Using parchment paper or a liner can help absorb excess oil, prevent sticking and maintain the integrity of the air fryer.”
3. Air fried chicken
It’s fried chicken, but healthy.
For a healthier, faster alternative to traditional fried chicken, Hill recommends air-frying your chicken. “This is more healthy because you don’t need to dress or bread the chicken, and you don’t need to fry it with oil,” he said. “The air fryer will also reduce the fat in the chicken, allowing the mass to drain to the bottom collection tray.”
Hill’s quick recipe:
- Season the chicken wings with your spice blend of choice and add a small amount of olive oil.
- Without filling the basket, air fry the wings for 16 to 22 minutes at 400 degrees Fahrenheit, flipping them halfway through cooking to crisp.
4. All the vegetables you usually grill or burn
Cauliflower is just one example of a vegetable you can cook in your air fryer.
If chopping vegetables for chips is too much after a long day, Jaeger suggests making things even easier by using a steamer to cook all the vegetables you usually grill or heat in the oven or stove. Think Brussels sprouts, cauliflower or broccoli. Toss it in a little oil and your favorite spice blend, and put it in the oven.
“As many people fail daily fiber requirements and don’t eat enough vegetables, air-frying can be an easy way to make vegetables tasty,” explains Jaeger.
Gabriella Nowicki, a registered dietitian at Rebecca Bitzer and Associates, adds that vegetables that contain a moderate amount of starch are usually best roasted in an air fryer. These include potatoes, carrots, squash, plantains and beets. “A small amount of oil mixed with a small dusting of cornstarch is usually enough to achieve that crispy exterior,” says Nowicki.
During cooking, Nowicki cautions that starch-dense vegetables like potatoes or squash may need more time in the air fryer than lighter vegetables like broccoli or green beans. “Play with temperature and time to get your perfect glow,” she advises.
5. Fried potatoes
One layer is key when making sweet potato fries.
“Air-frying can help retain more nutrients in sweet potatoes compared to other cooking methods, such as boiling,” Hill said. “Boiling can cause the loss of water-soluble vitamins such as B vitamins and vitamin C.”
To make 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 to make them crispier.
- Add olive oil, rosemary and a pinch of salt.
- Arrange them in a single layer in your basket. Fry in air at 390 degrees Fahrenheit for 20 minutes.
This is why air frying is healthier than frying
“The main concern with traditional frying is in the cooking process itself,” Nowicki said. “Many fried foods are first coated in batter or breading, which increases the carbohydrate and calorie content before the food even touches the fat. Once placed in the hot oil, the breading absorbs significant amounts of the fat, increasing the overall calorie content of the dish.”
The type of oil you use and the temperature are also factors to consider. Nowicki said many commercial frying oils are full of omega-6 fatty acids, which can promote inflammation if consumed in excess. Repeatedly heating that oil also produces potentially toxic oxidation products and, in some cases, trans fats, which have been linked to cardiovascular health risks.
“Air frying takes the excess bread and oil out of the equation and therefore, it’s healthier,” Nowicki says.
3 tips for air conditioning, straight from the pros
Do not fill your basket: “Air fryers are designed to produce the best cooking results when the basket is not too full or the food is cooked in one layer,” explains Jaeger. “Consider batch cooking to keep food items in one place or shaking the basket at various times while cooking to make sure food stuck in the middle doesn’t cause a sour mess.”
Use only a light coating of oil: To prevent sticking and achieve a shiny exterior, Nowicki suggests using a lighter oil such as avocado oil or canola oil at temperatures above 425 degrees Fahrenheit. “This will reduce oxidation,” he said.
Shake the basket: Jaeger and Nowicki recommend shaking the basket of your air fryer during the cooking process to ensure that everything cooks and browns evenly.
