Air Fryer And Keto: The Perfect Pair?

Air fryers are a popular kitchen appliance that cooks food using hot air and sometimes oil. They are known for reducing the amount of oil and calories needed to cook your favourite fried foods. The ketogenic diet, or keto, is a popular but restrictive diet that consists of a high amount of fat, some protein, and very few carbohydrates. Air fryers are a great way to enjoy traditionally fried recipes that are high in carbohydrates. They are also a convenient and easy appliance for keto dieters who meal prep.

Keto air fryer breakfast ideas

Yes, you can use an air fryer for a keto diet. The appliance helps you cook quickly and without the use of unhealthy oils. Here are some keto air fryer breakfast ideas to get you started:

Air Fryer Omelet Bites

These bites are made with eggs, cream cheese, diced ham, shredded cheese, salt, and pepper. You can also add bacon bits, veggies such as onion, spinach, chopped bell pepper, diced tomato, or mushroom, or even sausage. To make them, simply preheat your air fryer to 400, spray your mold with cooking spray, add the cream cheese and eggs to a blender and mix well, then add the rest of your ingredients to the mold and pour the egg mixture on top. Place the mold in the air fryer and cook for 10-12 minutes.

Air Fryer Bacon and Egg Bite Cups

These bite cups are similar to Starbucks sous vide egg bites. To make them, you'll need eggs, heavy whipping cream, chopped veggies such as green and red peppers, onions, and spinach, shredded cheese, and cooked bacon. Simply whisk all the ingredients together, pour them into silicone cups, and cook in the air fryer at 300 degrees for 12-15 minutes.

Keto Bacon Egg Cheese Taco

This is a quick and easy breakfast idea that you can make in your air fryer. To make it, you'll need a low-carb or keto-friendly tortilla, shredded cheese, precooked bacon, and an egg. Simply layer the tortilla, cheese, and bacon in the air fryer, add the egg in the center, and cook at 350 degrees for 6 minutes.

Air Fryer Hard-Boiled Eggs

This is a great alternative to boiling eggs on the stovetop. Air-fried hard-boiled eggs are just as easy and quick to make.

Air Fryer Bacon Egg Cups

These cups are a fresh take on the classic breakfast combo. They can be made in the oven or the air fryer, and the air fryer version doesn't require you to heat up your oven.

Air Fryer Eggs Lorraine

This recipe is perfect for impressing overnight guests. It's easy to assemble and cooks quickly in the air fryer.

Keto air fryer chicken recipes

The keto diet is all about meals consisting of good fats, a smaller percentage of protein, and an even smaller percentage of carbohydrates. Air fryers are a great way to cook keto-friendly meals as they reduce the amount of unhealthy oils you would normally need to fry or sauté food.

Air Fryer Fried Chicken

This recipe uses almond flour and pork panko crumbs to create a low-carb, gluten-free, and keto-friendly fried chicken. The chicken is crispy on the outside and juicy on the inside.

Ingredients:

• 3 large eggs, beaten
• 1 tsp Worcestershire sauce
• 1 1/4 cup almond flour
• 1 1/4 cup unseasoned pork panko crumbs
• Seasoned salt to taste
• 1 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 tsp cayenne pepper (up to 1/2 tsp or more if you want more spice)
• 1 lb bone-in chicken legs and wings or boneless chicken tenders
• Non-stick cooking spray
• Lemon wedges for garnish and serving (optional)

Instructions:

• In a medium-sized bowl, whisk together the eggs, hot sauce, and Worcestershire sauce. Set aside.
• In a separate container, mix the flour, unseasoned pork panko crumbs, seasoned salt to taste, paprika, black pepper, garlic powder, and cayenne pepper.
• Dip each chicken piece into the flour mixture, then the egg wash, and back into the flour mixture again. Place the coated chicken on a parchment-lined baking sheet and let it rest for 10-15 minutes.
• Preheat the air fryer to 400°F. Spray the air fryer tray with non-stick cooking spray and place the chicken inside.
• Air fry for 20-25 minutes, turning as needed, until the chicken is cooked through and reaches an internal temperature of 165°F.
• Allow the chicken to cool for at least 5 minutes before serving.

Air Fryer Chicken Breast

A simple and well-seasoned chicken breast recipe that is juicy and flavorful.

Ingredients:

• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/2 tsp kosher salt
• Pepper to taste (if desired)
• 1 tbsp avocado or olive oil
• 2 boneless skinless chicken breasts (about 1 pound)

Instructions:

• Preheat your air fryer to 375°F.
• Combine the seasonings in a small bowl and set aside.
• Coat each chicken breast with oil on both sides, then evenly coat with the seasoning mixture.
• Place the chicken in the air fryer basket and air fry at 375°F for 18-20 minutes, flipping halfway through, until the internal temperature reaches 155°F to 160°F.
• Let the chicken rest for 5-10 minutes before cutting. This "carryover cooking" will bring the chicken to a safe internal temperature of 165°F.

Keto Air Fryer Chicken Breast

A crispy and juicy keto-friendly chicken breast recipe using almond flour and Parmesan cheese for a gluten-free and low-carb breading.

Ingredients:

• 16 oz boneless chicken breast
• 3/4 cup dill pickle juice (optional)
• 3/4 cup super-fine almond flour
• 3/4 cup Parmesan cheese
• 1/2 tsp smoked sea salt or sea salt
• Pepper to taste
• 2 large eggs

Instructions:

• Wash the chicken and place it in a zip-top bag. Using a meat mallet, pound the chicken to a uniform thickness of about 1/2 inch.
• Place the chicken in a bowl and pour pickle juice on top (optional). Allow it to brine in the refrigerator for up to two hours.
• Preheat the air fryer to 390°F.
• In a shallow dish, combine the almond flour, Parmesan cheese, salt, and pepper. In a separate dish, beat the eggs.
• Drain the chicken and pat it dry. Coat the chicken with the egg mixture, then dredge it in the almond flour mixture. Use your fingers to gently press the coating onto the chicken. Spray both sides of the chicken with oil.
• Spray the air fryer with oil and add the chicken. Cook for 6-7 minutes, then carefully flip and cook for another 6-7 minutes, until golden and crispy, and the internal temperature reaches at least 160°F.
• Allow the chicken to rest for at least 5 minutes before serving.

Keto air fryer vegetable side dishes

Air fryers are great for keto diets as they reduce the amount of unhealthy oils needed to fry or sauté food. They are also very convenient, as they cook food much quicker than an oven and without heating up the whole kitchen.

Air Fryer Roasted Green Beans

Cut down on the amount of onion used in this recipe to make it keto-friendly. Green beans take a long time in the oven, but the air fryer produces tasty results much faster.

Air-Fryer Asparagus

Asparagus is packed with flavour, thanks to the lemon-garlic dressing it is tossed in before roasting. It goes well with almost anything and is a simple, quick side dish.

Air-Fryer Broccoli

Broccoli is made to be cooked in an air fryer. It gets tender and still has a nice crunch. Add a touch of lemon to make it even better.

Air-Fryer Brussels Sprouts

These super-crispy and browned Brussels sprouts with sweet onions and salty bacon are amped up with bright lemon juice. They are sure to be a hit as a weeknight side dish or as part of a holiday spread.

Air-Fryer Zucchini Chips

These crispy zucchini chips are delicious paired with a creamy dill dipping sauce or any sauce you have on hand. The air fryer delivers a crispy crunch without needing to use lots of oil.

Air-Fryer Kale Chips

Kale chips are incredibly easy to make in an air fryer. They turn out extra crispy in under 15 minutes with much less fat than some store-bought options.

Keto air fryer desserts

Air Fryer Lava Cake

This gooey Keto Lava Cake for Two can be baked in the air fryer and is ready in 10 minutes. It's the perfect low-carb sweet treat. The recipe calls for butter, cocoa powder, sweetener, eggs, vanilla extract, and warm water or coffee. You'll also need jumbo silicone muffin cups or ramekins.

Air Fryer Brownies

These keto brownies can be whipped up using only eight common pantry ingredients and are ready in 20 minutes. You'll need almond flour, baking powder, cocoa powder, a powdered sweetener, eggs, butter, and Choczero baking chips. Pecans are optional but recommended for a delightful crunch.

Air Fryer Cheesecake

This rich and creamy single-serving cheesecake is perfect for when those cheesecake cravings hit. The recipe is straightforward and doesn't require a water bath. It takes 25 minutes to bake and a few hours to chill. You'll need almond flour, cinnamon, cream cheese, a sweetener, vanilla, and an egg yolk.

Keto air fryer meal prep ideas

Air fryers are a great option for keto meals as they can cook a variety of foods, from vegetables to meats, quickly and with less oil. Here are some keto air fryer meal prep ideas to get you started:

Breakfast

• Air-Fryer Hard-Boiled Eggs: A quick and easy alternative to boiling eggs on the stovetop.
• Air-Fryer Bacon Egg Cups: A fun twist on the classic breakfast combination of bacon and eggs, without the need to heat up the oven.

Lunch/Dinner

• Air-Fryer Chicken Wings: Crispy and juicy wings with a kick of cayenne seasoning.
• Air-Fryer Garlic-Butter Steak: A quick and easy restaurant-quality steak dish that will become a staple in your household.
• Air-Fryer Chicken Thighs: Crispy on the outside and juicy on the inside, with a delicious paprika and garlic seasoning blend.
• Air-Fryer Bacon-Wrapped Scallops: A decadent and fancy-looking dish that is surprisingly easy to prepare. Serve with a dark leafy green salad instead of pineapple quinoa to keep it keto-friendly.
• Air-Fryer Pork Chops: Richly flavoured with Creole seasoning and Parmesan cheese.
• Air-Fryer Roasted Green Beans: A quick and tasty way to prepare this vegetable, reducing the cooking time compared to oven-roasting.
• Air-Fryer Asparagus: Packed with flavour thanks to a lemon-garlic dressing.
• Air-Fryer Salmon: One of the easiest ways to cook salmon, resulting in a succulent dish with a lightly browned exterior.

Snacks/Appetizers

• Air-Fryer Keto Meatballs: A great option for those on a keto diet as they don't use breadcrumbs.
• Air-Fryer Sausage Bacon Bites: A delicious surprise for your family's breakfast or as a party appetizer. Omit the sugar to keep it keto-friendly.
• Air-Fryer Herb and Lemon Cauliflower: A simple yet flavourful cauliflower side dish with a touch of heat from crushed red pepper flakes.
• Air-Fryer Zucchini Chips: A unique, vegan and gluten-free snack that doesn't require tossing the zucchini rounds in oil before air-frying.

With these ideas, you can easily incorporate the air fryer into your keto meal prep routine!

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