Air Fryer And Whole30: A Healthy Match Made In Heaven?

The Whole30 is a 30-day elimination program co-founded by Melissa Urban in 2009. It involves cutting out sugar, grains, legumes, and dairy. While fried food is off the menu, air fryers can be used to cook a variety of Whole30-approved foods, as they only require a small amount of oil to work.

Air fryer sweet potato fries

Air fryers are allowed on the Whole30 programme, and they can be used to make a variety of recipes, including sweet potato fries. Here is a recipe for air fryer sweet potato fries:

Ingredients:

• 2 medium sweet potatoes, peeled
• 2 teaspoons olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon sweet paprika
• Freshly ground black pepper, to taste

Method:

Preheat your air fryer to 380°F. Cut the sweet potatoes into even 1/4-inch thick fries. Place the sweet potatoes in a large mixing bowl, and toss with olive oil, salt, garlic powder, paprika and black pepper. Ensure that each fry is well coated with the seasoning.

Cook in 2 or 3 batches, depending on the size of your air fryer basket, without overcrowding the pan, until crispy. This should take around 12 minutes, turning halfway. The time may vary depending on your air fryer. Serve immediately with your favourite dipping sauce.

Tips:

• For crispier fries, soak the cut sweet potatoes in a large bowl of hot tap water for 10 minutes before draining, drying and tossing with the oil and seasoning.
• For even crispier results, preheat the air fryer and spray the basket with oil before adding the sweet potatoes.
• To avoid a steaming effect, do not overcrowd the air fryer basket.
• For even cooking, cut the sweet potatoes to a similar size and turn halfway through cooking.

Air fryer chicken wings

Air fryers are a great way to cook Whole30-compliant meals, and chicken wings are no exception. Here is a guide to making delicious, crispy chicken wings using an air fryer.

Ingredients:

• Chicken wings (2-3 pounds)
• Salt
• Pepper
• Garlic powder
• Potato or arrowroot starch
• Oil (coconut or avocado)
• Paper towels
• Cooking spray
• Sauce of choice (optional)

Method:

• Blot the chicken wings dry with a paper towel. This will help the seasoning stick better.
• In a medium-sized bowl, mix together the spices, starch, and water to create a slurry.
• Generously spray your air fryer basket with cooking spray to prevent sticking.
• Dip or toss both sides of each chicken wing in the slurry and place them in the basket in a single layer. Make sure they are not overcrowded, as this will affect cooking.
• Set the air fryer to 375 degrees Fahrenheit and cook for about 6 minutes on each side, or until golden brown.
• If desired, toss the cooked wings in your favourite sauce, such as buffalo or BBQ sauce.
• Serve hot.

Tips:

• If you are cooking on a stove, heat about a quarter-inch of oil in a skillet to medium-high heat.
• You can use traditional white flour instead of starch if you are not concerned about gluten.
• If your wings stick to the air fryer basket, line it with parchment paper next time. However, be aware that parchment paper is flammable and should not be used at temperatures above 450 degrees Fahrenheit.
• For extra crispy wings, shake the basket during the cooking process to ensure even cooking on all sides.

Enjoy your delicious, crispy Whole30 chicken wings!

Air fryer coconut shrimp

Air fryers are allowed on the Whole30 programme and can be used to make a variety of recipes. Here is a recipe for Air Fryer Coconut Shrimp:

Ingredients:

• 1 pound of shrimp, raw, large, peeled and deveined with tails attached
• 1/4 cup of all-purpose flour
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt, plus more to taste
• 1/4 teaspoon of black pepper
• 3/4 cup of shredded sweetened coconut or unsweetened
• 1/4 cup of panko breadcrumbs
• Sweet chilli sauce for serving

Method:

• Preheat the air fryer to 360°F and spray the basket with cooking spray.
• Combine the flour, garlic powder, salt and pepper in one shallow bowl.
• Whisk the eggs in a second shallow bowl.
• Combine the shredded coconut and panko breadcrumbs in a third shallow bowl.
• Dip the shrimp into the flour mixture, shaking off any excess.
• Dredge the shrimp into the eggs, and finally into the coconut panko mixture, gently pressing to adhere.
• Place the coconut shrimp in the air fryer so they are not touching, and spray the top of the shrimp.
• Cook for 6 minutes, flip the shrimp and spray one more time, then continue cooking for 4-6 more minutes on the other side.
• Season immediately with salt, garnish with chopped parsley, and serve with sweet chilli sauce, if desired.

Tips:

• Use fresh or frozen shrimp, but make sure they are fully defrosted before coating and air frying.
• Pat the shrimp dry to remove any excess water before coating. This will help the shrimp get crispy.
• Don't overload the air fryer basket. The shrimp should be in one layer with space between them so they are not touching.
• Make it gluten-free by swapping the all-purpose flour for coconut flour and using GF panko breadcrumbs.

Air fryer roasted garlic

Air fryers are allowed on the Whole30 programme, and they can be used to make a variety of recipes. Here is a detailed, direct set of instructions for making roasted garlic in an air fryer.

Ingredients:

• 1 whole head of garlic
• Olive oil
• Salt
• Herbs (optional)

Instructions:

• Preheat your air fryer to 400 degrees Fahrenheit.
• Cut off the top of the garlic bulb to expose the cloves.
• Place the garlic on a square piece of foil and add a pinch of salt and a drizzle of olive oil.
• Wrap the garlic head tightly in the foil.
• Place the foil bundle in the air fryer and cook for 20-25 minutes.
• Carefully remove the garlic from the air fryer using oven mitts or tongs.
• Let the garlic cool for at least 10 minutes.
• Unwrap the foil and squeeze out the cloves from the base of the bulb.

Note: Be careful when opening the foil pouch, as hot steam will escape.

Air fryer whole chicken

Air fryers are a great way to cook a whole chicken, resulting in a juicy and tender roast with a crispy skin. Here is a guide on how to achieve this delicious meal.

Firstly, you will need to ensure your chicken will fit in your air fryer. Most store-bought chickens are around 5-6 pounds, and if your air fryer is smaller than 5 quarts, you may need to find a smaller chicken. You can also try removing the grate from the bottom of the air fryer to create more space.

Next, prepare the chicken by removing any giblets from the cavity and patting the skin dry with paper towels. You can also tuck the wings underneath to ensure even cooking.

For a 5-6 pound chicken, you will need the following ingredients:

• 2 tablespoons of avocado or olive oil
• 1 tablespoon of kosher salt
• 1 teaspoon of freshly ground black pepper
• 1 teaspoon of garlic powder
• 1 teaspoon of paprika (smoked, if preferred)
• ½ teaspoon each of dried basil, oregano, and thyme

Combine the oil and seasonings in a small bowl to create a paste. Use a basting brush to coat the breast side of the chicken with half of the paste, then lift the chicken by the legs and place it breast-side down in the air fryer basket. Use the remaining paste to coat the rest of the chicken.

Cooking times will vary depending on your air fryer and the size of your chicken, but as a guide, cook the chicken at 360°F (180-182°C) for 50 minutes, then flip it over and cook for an additional 10-30 minutes. The chicken is done when the internal temperature reaches 165°F (74°C) in the thickest part of the breast.

Once cooked, remove the chicken from the air fryer and let it rest for 5-10 minutes before carving.

You can serve this chicken with roasted vegetables, mashed potatoes, or a side salad. It is also great for meal prep and leftovers can be used in sandwiches, soups, or salads.

Enjoy your perfectly cooked, juicy, and crispy air fryer whole chicken!

Frequently asked questions