Healthy Air-Frying: Is It Possible?

Air fryers have been a popular kitchen appliance for over a decade, but what makes them a healthier alternative to deep frying? Air fryers expose food to very hot circulating air, similar to a convection oven, to create a crispy texture without the need for excess oil. This means that air-fried foods are generally healthier than deep-fried foods as they contain fewer calories and less inflammatory compounds. However, the health benefits of an air fryer depend on the types of food being cooked and the amount of oil added during the cooking process.

Air fryer vs deep fryer: which is healthier?

Air fryers have become increasingly popular in recent years, with many people turning to them as a healthier alternative to deep fryers. But how do they compare when it comes to nutritional value and health benefits?

Air fryers are essentially a hybrid between a deep fryer and a convection oven. They use hot air circulated at high speed to cook food placed in a fry basket, giving it a crispy texture similar to deep-fried food. Air fryers only require a small amount of oil, or sometimes none at all, to cook food, resulting in food with a lower fat content than deep-fried food.

Health benefits of air fryers

Air fryers offer several health benefits over deep fryers:

• Reduced fat and calories: Air fryers use significantly less oil than deep fryers, resulting in food that is lower in fat and calories.
• Weight loss: Switching from deep-fried to air-fried food can promote weight loss by reducing the intake of fat and calories.
• Safety: Deep frying involves heating a large container of oil, which can pose safety risks such as spilling or splashing. Air fryers do not have these risks as they use little to no oil.
• Reduced toxic compounds: Deep frying can lead to the formation of dangerous compounds such as acrylamide, which is linked to the development of certain cancers. Air frying lowers the risk of these toxic compounds forming in food.
• Reduced disease risk: Regular consumption of deep-fried food is linked to various adverse health conditions. Air frying offers a healthier alternative that can reduce the risk of these complications.

While air frying is generally considered healthier than deep frying, there are a few potential downsides to consider:

• Nutrient loss: Air frying, like any cooking method, can result in nutrient loss. This is particularly true for polyunsaturated fatty acids, including omega-3 fats found in fish.
• Inflammatory compounds: High temperatures can lead to the formation of inflammatory compounds, which may be absorbed into food. This is true for both air frying and deep frying, but the risk may be higher with deep frying due to the increased amount of oil used.
• Advanced glycation end products (AGEs): Food exposed to high temperatures for a prolonged period may contain more AGEs, which have been linked to the development of chronic diseases. However, it is unclear whether air frying results in more or less AGE production than deep frying.

When comparing air fryers and deep fryers, air fryers are generally the healthier option. They offer similar taste and texture to deep-fried food but with reduced fat and calories. However, it is important to remember that the health benefits of air frying depend on the types of food being cooked and the overall diet of the individual.

Air fryer recipes for beginners

Air fryers are a great way to cook healthier food without compromising on taste and texture. They work by exposing food to very hot, circulating air, similar to a convection oven. This means you can make crispy food without the excess calories and fat of deep-fried food.

Air Fryer Chicken Tenders

Chicken tenders are a great place to start with your air fryer. They come out perfectly crispy on the outside and juicy on the inside. You can make them with a variety of seasonings and sauces, such as sriracha mayo or honey mustard.

Air Fryer Baked Potato

Baked potatoes are a classic dish that can be easily made in an air fryer. Simply rub the potatoes with a butter-garlic mixture before cooking them in the air fryer. They come out fluffy on the inside and crispy on the outside.

Air Fryer Sweet Potato Fries

For a healthier alternative to regular fries, try making sweet potato fries in your air fryer. Cut sweet potatoes into similar-sized strips, toss them in olive oil and your favourite spices, and air fry until crispy.

Air Fryer Salmon

Salmon is a great option for the air fryer. Simply coat the salmon fillets with olive oil and seasonings, such as garlic powder, pepper, and paprika, before air frying. You'll end up with a light and flaky fillet that's cooked to perfection.

Air Fryer Chicken Thighs

These chicken thighs come out with irresistibly crispy, golden skin. All you need is a simple blend of paprika and garlic powder for a mess-free and tasty air fryer recipe.

Air Fryer Garlic Bread

This is a quick and easy side dish that can be made in your air fryer. Spread a mixture of garlic butter, cheese, and parsley on slices of ciabatta or baguette, then air fry until golden and crispy.

Air Fryer French Toast Sticks

French toast sticks are a fun and easy breakfast option that can be made in your air fryer. Dredge bread in an egg, milk, and cinnamon mixture, then air fry until golden brown. Serve with maple syrup for a sweet treat.

Air Fryer Fish and Chips

Enjoy a classic fish and chips meal without the deep frying! Coat your choice of fish fillets and potato wedges in breadcrumbs and spices, then air fry until crispy.

Air-Fryer Chicken Strips

These chicken strips are ready in just 30 minutes and are perfect for dipping. The coating gets crunchy while the chicken stays tender and juicy. Serve with a homemade ranch or barbecue sauce.

Air-Fryer Tuna Burgers

These tuna burgers are a delightful alternative to traditional beef burgers. They have a crispy exterior and a tender interior that will keep you coming back for more.

Air-Fryer Red Potatoes

For a quick and crispy side dish, try making air-fryer red potatoes. Cut small red potatoes into wedges, season with rosemary or your favourite spices, and air fry until crispy.

Healthy air fryer breakfasts

Air fryers are a great way to cook healthier food, as they use significantly less oil than traditional frying methods. This means you can achieve a crispy texture without the excess calories and fat.

Air Fryer French Toast

French toast is a perfect weekend breakfast or brunch option. You can use any type of bread, although brioche works especially well as its soft texture soaks up the egg mixture. You can also use any type of milk, from oat and almond to soya or dairy. If your air fryer basket isn't non-stick, it's best to use parchment paper to avoid any mess. Cook for around three minutes on each side, and you're good to go!

Air Fryer Baked Eggs

Eggs are a healthy source of protein and can be combined with just a few other ingredients and cooked in ramekins in your air fryer. Try cracking an egg into a ramekin and sprinkling with rosemary, thyme, parsley and pepper. Add some spinach and diced onion, and cook for about five to eight minutes.

Air Fryer Apple Fritters

Apple fritters are usually fried in lots of oil, but the air fryer has changed that. You can enjoy that crispy on the outside, soft on the inside texture with just a fraction of the oil. This recipe combines a diced apple with whole wheat pastry flour and only two teaspoons of sugar. There’s not even any oil—parchment paper keeps these flavorful fritters from sticking.

Air Fryer Frittata

Frittatas are Italian-inspired egg dishes that are perfect for breakfast. They're high in protein and low in carbs, and you can use up any ingredients you have. Beat your eggs, add your other ingredients (vegetables, cheese, etc.), then pour the mixture into your air fryer and cook for 10 minutes. Add some extra cheese if you like, then cook for a further six minutes, until golden.

Air Fryer Breakfast Quesadillas

Quesadillas are a great option for breakfast, especially if you're a fan of Mexican food. They're usually packed with cheese and veggies, but you can also add scrambled eggs for a protein boost. You can also add meat, like bacon or sausages, or keep it plant-based with pinto beans or veggie sausages. Simply lay one tortilla at the bottom of the air fryer, spread your ingredients, top with another tortilla, spray with oil, and cook for around four minutes.

Air Fryer Pancakes

Making pancakes in an air fryer is incredibly easy. You don't have to flip them, cook them one at a time, or worry about keeping them hot. Just make your batter as normal, then pour a layer on top of a sheet of greaseproof paper in the fryer. Add another layer, another sheet of paper, and repeat. Cook for around five minutes, then add your favourite toppings.

Healthy air fryer dinners

Air fryers are a great way to make healthy dinners, as they use less oil than deep-frying methods and are faster than conventional ovens. Here are some ideas for healthy dinners you can make using an air fryer:

Italian-Marinated Chicken

Marinate chicken in a mix of olive oil, vinegar, and herbs, then cook it in the air fryer with a pinch of salt and pepper. Serve with a salad for a low-carb dinner.

Air-Fried Cauliflower Tacos

Try these vegetarian tacos filled with spiced cauliflower and topped with a colourful crunchy slaw.

Air Fryer Salmon and Swiss Chard

This 25-minute dinner is a great option if you're looking for a quick and easy meal that doesn't create a lot of dishes.

Air Fryer Brussels Sprouts

Brussels sprouts taste great with a bit of crispness, which you can achieve by cooking them at a high temperature in the air fryer. Try tossing them in a maple-sriracha glaze for extra flavour.

Air Fryer Fish and Chips

Enjoy a healthier version of this classic dish by air-frying your fish and chips. You'll get the crispness of traditional frying without the need for excess oil.

Air Fryer Acorn Squash with Brown Butter

You can achieve crispy, caramelized acorn squash with very little added oil thanks to your air fryer. Top it off with a sprinkle of Parmesan and a drizzle of brown butter for a comforting fall side dish.

Healthy Air Fryer Turkey Meatballs with Zoodles

Make fork-tender turkey meatballs that are golden and moist using your air fryer. Pair them with zoodles and your favourite tomato sauce for a delicious and wholesome meal.

Air Fryer Shrimp Tacos

This flavourful and quick option is perfect for Taco Tuesday. Pair the shrimp tacos with Mexican Street Corn Salad, avocado, and mango for a tasty dinner.

Air Fryer Coconut Shrimp with Sweet Chili Sauce

Make this restaurant-favourite appetizer at home with a simple, gluten-free recipe. The shrimp are paired with a homemade sweet chilli sauce that will be a family favourite.

Air Fryer Falafel Bites

Make crispy and delicious falafel bites in your air fryer. Serve them as a meatless dinner or lunch option with a homemade Tzatziki dressing.

Air Fryer Salmon (Fresh or Frozen)

Cook perfect salmon in less than 10 minutes with your air fryer. You can even cook frozen salmon in the air fryer without thawing it first.

Healthy air fryer snacks

Air fryers are a great way to make healthier snacks, as they require significantly less oil than deep frying. Here are some ideas for healthy air fryer snacks:

Vegetables

Air fryers are great for cooking vegetables, giving them a crispy texture without the need for excess oil. Some vegetable-based snacks you can make include:

• Roasted carrots
• Sweet potato fries
• Butternut squash
• Eggplant sticks
• Air fryer broccoli
• Green beans
• Asparagus fries
• Beetroot chips
• Roasted edamame

Fruits

Fruits can also be cooked in an air fryer to create tasty, healthy snacks. Some fruit-based snack ideas include:

• Cinnamon apple chips
• Air fryer pears

Legumes

Legumes such as chickpeas and beans are a great source of protein and can be cooked in an air fryer to make tasty snacks. Try making:

• Crispy chickpeas
• Roasted chickpeas with ranch seasoning
• Canned chickpeas with garlic butter or smoked garlic seasoning

Tofu

Tofu is a complete protein source and can be cooked in an air fryer for a healthy snack. Try making:

• Crispy air fryer tofu with cornstarch dredge
• Crispy air fryer tamari tofu

Meat and Seafood

For meat and seafood lovers, there are also many healthy options that can be cooked in an air fryer. Some ideas include:

• Chicken tenders
• Chicken thighs
• Salmon bites
• Coconut shrimp
• Chicken wings
• Crab Rangoon

Frequently asked questions