Air Frying Chicken With Olive Oil: Safe Or Not?

Using olive oil in an air fryer is a highly debated topic. Some people claim that it is unsafe due to olive oil's low smoke point, which can cause the oil to smoke and produce toxic effects. On the other hand, some people argue that not all olive oils have low smoke points, and certain types like extra virgin olive oil have a smoke point range of 350°-410° F (177°-210° C), which is higher than the ideal temperature for frying food (356°F/180°C). The Culinary Institute of America and the USDA have given the green light to using extra virgin olive oil for all cooking methods, including air frying. Additionally, olive oil is a healthier option compared to other cooking oils due to its anti-inflammatory properties, high levels of antioxidants, and ability to decrease the risk of heart disease and stroke.

Health benefits of olive oil

Yes, you can put olive oil on chicken in an air fryer. However, it is worth noting that olive oil has a low smoke point, and if it reaches its smoke point, it could break down into carcinogenic byproducts. Regular olive oil has a smoke point of 390-470°F (200-240°C), while extra virgin olive oil has a smoke point of 350-430°F (180-220°C). The ideal temperature to fry chicken is between 325-350°F (165-180°C), so it is important to monitor the temperature when using olive oil in an air fryer.

Now, let's discuss the health benefits of olive oil:

Olive oil has been a dietary staple for centuries and is known for its health benefits. Here are some of the key advantages:

• Rich in Healthy Monounsaturated Fats: Olive oil is composed primarily of monounsaturated fatty acids (MUFAs), which increase levels of "good" cholesterol (HDL) while reducing "bad" cholesterol (LDL). This helps maintain a healthy cardiovascular system.
• Anti-inflammatory Properties: Olive oil contains oleic acid, a monounsaturated fat that reduces inflammation and oxidative stress. It may also positively impact genes associated with certain diseases.
• Antioxidant Content: Extra virgin olive oil (EVOO) is packed with antioxidants, including vitamins E and K. These antioxidants help fight inflammation and protect blood cholesterol from oxidation, thereby lowering the risk of heart disease.
• Protection Against Chronic Diseases: The anti-inflammatory and antioxidant compounds in olive oil may reduce plaque buildup in arteries and protect the body from harmful chemicals linked to chronic illnesses such as cancer, autoimmune diseases, and heart disease.
• May Help Prevent Strokes: While research results vary, some studies suggest that olive oil is the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
• Heart Health: Olive oil is a key component of the Mediterranean diet, which is known for its heart-healthy benefits. It can help lower inflammation, increase HDL ("good") cholesterol, and reduce blood pressure.
• Weight Management: The Mediterranean diet, rich in olive oil, has been linked to favourable effects on body weight. Studies suggest that diets high in olive oil promote weight loss more effectively than diets with lower olive oil content.
• Potential Benefits for Alzheimer's Disease: Olive oil may reduce the risk of Alzheimer's disease by decreasing beta-amyloid plaques, neuroinflammation, and oxidative stress.
• May Reduce Type 2 Diabetes Risk: Studies indicate that olive oil supplementation can help lower blood sugar levels and fasting plasma glucose in individuals with type 2 diabetes.
• Anticancer Properties: The antioxidants in olive oil may help reduce oxidative damage caused by free radicals, which are a leading cause of cancer.
• Anti-bacterial Properties: Olive oil contains compounds that can inhibit or kill harmful bacteria, such as Helicobacter pylori, which is associated with stomach ulcers and stomach cancer.

Smoke points of olive oil

The smoke point of olive oil is a highly debated topic. Some people believe that you shouldn't cook with olive oil due to its low smoke point, which is the temperature at which the oil starts to break down and produce smoke. The smoke point of olive oil varies depending on its type and quality. Regular olive oil typically has a smoke point between 390°F and 470°F (240°C), while extra virgin olive oil has a smoke point between 325°F and 430°F (165-190°C). However, some sources mention that extra virgin olive oil can have a smoke point as high as 410°F.

The ideal temperature for frying chicken is between 325°F and 350°F, which is within the smoke point range of both regular and extra virgin olive oil. This means that using olive oil for frying chicken should not be an issue in terms of smoke point.

It is important to note that the smoke point of olive oil can be influenced by the Free Fatty Acid (FFA) content of the oil, with lower acidity resulting in a higher smoke point. Extra virgin olive oils tend to have more variable smoke points due to their FFA content, which can range from 0.2% to 0.8%. Refined olive oils, on the other hand, have lower FFA and more consistent smoke points.

When deciding which oil to use for cooking, it is important to consider the oil's stability rather than just its smoke point. Olive oils are rich in oleic acid and minor compounds that make them stable at high temperatures. Extra virgin olive oils contain polyphenols and antioxidants that fight the breakdown of the oil and the formation of free radicals, making them the most stable cooking oil.

In conclusion, while there are varying opinions on the smoke point of olive oil, it is generally safe to use for frying chicken without reaching its smoke point. The type and quality of olive oil can impact its smoke point, but even extra virgin olive oil has a high enough smoke point for frying chicken. Additionally, olive oil offers health benefits and adds flavor to the dish.

Pros and cons of using olive oil in an air fryer

Air fryers are designed to mimic the effects of deep frying while using significantly less oil. Instead of submerging food in oil, air fryers circulate hot air around the food to achieve a crispy texture. This cooking method reduces the amount of oil needed and, in turn, lowers the overall calorie content of the cooked food.

Pros

Olive oil is packed with beneficial nutrients and antioxidants, making it a popular choice for health-conscious individuals. Here are some advantages of using olive oil in your air fryer:

• Olive oil is rich in monounsaturated fats, which can benefit heart health by reducing bad cholesterol levels and increasing good cholesterol levels.
• It contains antioxidants that have been linked to a reduced risk of chronic diseases, such as heart disease and certain types of cancer.
• Olive oil adds a unique taste to dishes, enhancing the overall culinary experience. When used in an air fryer, it imparts a subtle Mediterranean touch to your favorite fried foods.
• Olive oil lends incredible depth and flavor, while keeping the chicken moist and tender. It helps to give the meat a very clean and crisp crust.
• There are loads of health benefits when it comes to frying with olive oil. The product can help prevent cardiovascular disease and type 2 diabetes. It's also an anti-inflammatory and antioxidant-rich.

Cons

While there are numerous benefits to using olive oil in an air fryer, there are also a few drawbacks to consider:

• The smoke point of olive oil is relatively low compared to other cooking oils. This means that if you're using your air fryer at high temperatures or for extended periods, you may risk the oil smoking and creating an unpleasant burnt taste.
• The distinct flavor of olive oil can sometimes overpower the flavors of other ingredients in the dish. If you prefer a more neutral taste, other cooking oils might be a better option.
• Olive oil can be relatively expensive, especially if you opt for high-quality extra virgin olive oil. Using a significant amount of olive oil in an air fryer can quickly become costly.
• A potential downside of air frying with olive oil is that the smoke could have toxic effects on your health. According to the National Institutes of Health, long-term exposure to smoke from hot oils could increase your risk of developing lung cancer.
• Air frying with olive oil can cause the food itself to have a strange aftertaste because of the oil overheating and starting to smoke. The likelihood of this increases the more oil you use, as any excess can drip down and burn, causing more smoke and a burned aftertaste.

Using olive oil in an air fryer can be a healthy and delicious option, but it is essential to monitor the cooking process to avoid overheating the oil. The choice of oil depends on your personal preferences and dietary requirements. Experimenting with different oils can help you discover new flavors and find the perfect fit for your air frying needs.

Best olive oil for an air fryer

Air fryers are a simple, healthy, and convenient way to cook food. They use hot air circulation to cook food, requiring minimal clean-up and cooking oil.

When it comes to choosing the best olive oil for an air fryer, it's important to consider the smoke point of the oil. The smoke point is the temperature at which an oil begins to break down and emit smoke. Using an oil with a higher smoke point than your cooking temperature is crucial, as a low smoke point can cause the oil to smoke and affect the taste of your food.

Extra virgin olive oil (EVOO) is not suitable for air frying due to its low smoke point, typically between 325-430°F. Instead, opt for refined olive oil, also known as light or extra light olive oil. This type of olive oil has a higher smoke point, ranging from 465-470°F, making it ideal for air frying.

Light olive oil is produced using heat after the first pressing of virgin oil from olives. It has a lighter colour and a neutral flavour compared to EVOO. Its higher smoke point and longer shelf life make it a better choice for air frying.

If you're cooking at 400°F or lower, you can also use regular virgin olive oil, which has a smoke point of 410°F.

When using olive oil in an air fryer, it's best to lightly brush or spray the oil onto the food or the air fryer basket. This helps to ensure even cooking and prevents the oil from dripping into the grease catch pan.

In addition to olive oil, other oils suitable for air frying include avocado oil, grapeseed oil, peanut oil, and sunflower oil, all of which have high smoke points.

How to fry chicken in an air fryer

Frying chicken in an air fryer is a healthier alternative to deep frying or pan frying, and it's quicker and easier to clean up, too. Here is a step-by-step guide to achieving crispy, juicy, and tender fried chicken in an air fryer.

Ingredients and Preparation:

First, gather your ingredients. You will need:

• Chicken (bone-in, skin-on or skinless, thighs, drumsticks, or breasts)
• Buttermilk
• Hot sauce (optional)
• Flour (all-purpose or gluten-free)
• Spices/seasonings of your choice (e.g. Old Bay Seasoning, paprika, garlic powder, onion powder, salt, and pepper)
• Oil (olive oil, vegetable oil, or canola oil)

Prepare the chicken by trimming any excess fat and cutting it into uniform pieces. If desired, remove the skin. Season the chicken with salt and pepper, or your chosen spices.

Marinating:

In a bowl, combine the buttermilk and hot sauce (if using). Add the chicken pieces to the mixture, ensuring they are fully coated. Let the chicken marinate for at least 5-10 minutes, or up to 24 hours in the refrigerator.

Breading:

In a separate bowl or plastic bag, combine the flour and your chosen spices/seasonings. Mix well.

Take each piece of chicken and coat it thoroughly in the flour mixture, shaking off any excess. You can double-coat the chicken by dipping it back into the buttermilk and then into the flour mixture again. Place the breaded chicken on a foil-lined baking sheet or wire rack while you prepare the air fryer.

Cooking:

Preheat your air fryer to 360-390°F. Lightly coat the bottom of the air fryer basket and both sides of the chicken with oil. You can use an oil mister or a pastry brush to ensure an even, light coating.

Place the chicken in the air fryer basket, ensuring the pieces do not overlap. Air fry at 360-390°F for 25-30 minutes, flipping the chicken halfway through. The internal temperature of the chicken should reach at least 165°F when checked with a meat thermometer.

Tips:

• Check the chicken halfway through the cooking process and mist any dry spots with additional oil.
• Always cook chicken in a single layer to ensure even cooking and crispness.
• Use parchment paper to prevent sticking and make cleanup easier.
• Be generous with the oil to ensure a crispy, golden-brown coating.
• You can use skin-on or skinless chicken, but leaving the skin on can result in a crispier crust.
• Bone-in chicken is recommended for more flavor and juiciness, but you can use boneless chicken breasts if preferred.

Enjoy your delicious, crispy air-fried chicken!

Frequently asked questions