Marianne Martinez
Air fryers are a great option for keto dieters, as they can cook a wide variety of keto-friendly foods, from vegetables to chicken, steak, fish, and more. They are also perfect for cooking keto-friendly appetizers, snacks, and party foods. With an air fryer, you can make your favorite fried keto foods like chicken wings, chicken tenders, and french fries without using any oil. Additionally, air fryers are versatile, making it easy to switch between recipes and dishes. Here are some delicious keto dishes you can cook in your air fryer.
Keto Dishes to Cook in an Air Fryer
| Characteristics | Values |
|---|---|
| Meats | Salmon, steak, pork loin, chicken, turkey, bacon, sausage, meatballs, tuna, crab cakes, scallops, Cornish hen, roast beef, pork chops, chicken wings |
| Vegetables | Broccoli, kale, asparagus, Brussels sprouts, zucchini, onion rings, cauliflower, chickpeas |
| Other | Eggs, cheese balls, jalapeno poppers, hamburgers, hot dogs, french fries, chicken tenders, chicken strips, pizza dip, tuna patties |
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What You'll Learn
Keto air fryer chicken wings
Chicken wings are a favourite quick keto meal or appetiser. They are small, so they cook quickly, especially in an air fryer. The air fryer creates an extra crispy crust on the outside and seals in the juicy meat inside.
Ingredients:
- Chicken wings (bone-in or boneless)
- Avocado oil or another keto-friendly oil
- Baking powder (aluminium-free)
- Garlic powder
- Sea salt
- Smoked paprika (mild or hot)
- Black pepper
Instructions:
- Dry the wings with paper towels to remove as much moisture as possible.
- Place the wings on a baking tray lined with a cooling rack that has been sprayed with cooking spray to prevent sticking.
- Preheat your air fryer to 375–390 °F.
- In a small dish, mix the baking powder, garlic powder, salt, paprika, and pepper.
- Sprinkle the spice mix over the chicken wings and toss until they are evenly coated.
- Place the wings in the air fryer basket and cook for 20–25 minutes, or until the skin is crispy and the internal temperature reaches 165 °F.
- Remove the wings from the air fryer and toss with your favourite keto-friendly sauce, such as buffalo sauce, hot sauce, or keto BBQ sauce.
- Serve immediately with dipping sauces like keto ranch dressing, garlic lemon aioli, bang bang sauce, keto blue cheese dressing, or sugar-free peanut sauce.
You can also serve the wings with a side of celery sticks and carrots for a low-carb option. Enjoy!
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Air fryer shrimp
Ingredients:
- Shrimp
- Almond flour
- Garlic powder
- Onion powder
- Paprika
- Parsley
- Salt and pepper
- Cooking spray
- Keto Sweet Chili Sauce (optional)
Method:
- Preheat your air fryer to 380 degrees Fahrenheit.
- In a medium bowl, mix together the almond flour, garlic powder, onion powder, paprika, parsley, and salt and pepper.
- In a separate small bowl, add a beaten egg.
- Dip each shrimp into the egg, then coat them with the flour mixture.
- Place the shrimp on a plate until they are all completely coated.
- Spray the air fryer basket with cooking spray to prevent sticking.
- Place the shrimp in the air fryer basket in a single layer. They can touch but should not be stacked. You may need to cook in batches.
- Cook for 3-4 minutes, then flip the shrimp and cook for an additional 2-4 minutes, or until the shrimp are opaque and cooked through.
- Serve with your favorite keto sauce, such as keto sweet chili sauce, ranch dressing, or a cocktail sauce.
Note: Some people recommend drying the shrimp with paper towels before coating them and greasing the air fryer basket to help the coating stick better. Also, if you are using smaller shrimp, they will cook faster, so adjust the cooking time accordingly.
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Air fryer salmon
To prepare the salmon, start by patting it dry with a paper towel. If your air fryer basket isn't non-stick, you may want to spray the bottom with cooking spray to prevent sticking. Place the salmon in the air fryer, skin-side down, and use a basting brush to coat it with olive oil. Season the salmon with salt, pepper, and garlic powder, or other keto-approved seasonings like lemon pepper, Italian seasoning, or garlic.
Air fry the salmon at 400°F for 10 minutes, or until your desired temperature is reached. There is no need to flip the salmon. You can check the temperature by inserting an instant-read meat thermometer halfway through the thickest part of the filet. For a medium-rare finish, pull the salmon when it reaches an internal temperature of 120-125°F. The salmon is also ready when it easily flakes with a fork.
You can serve air fryer salmon with a side of cauliflower rice and a simple green vegetable like asparagus, Brussels sprouts, or broccoli. It also pairs well with an avocado salad. For a complete meal, try serving it with cauliflower rice and air fryer asparagus.
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Air fryer avocado wrapped in bacon
Air fryers are a great option for keto meals as they can cook everything from vegetables, chicken, steak, and appetizers, all with minimal oil. One such keto dish you can cook in an air fryer is avocado wrapped in bacon.
Ingredients:
- Avocado
- Bacon (thin or thick cut)
- Mayonnaise
- Sriracha sauce
- Lime juice and zest
- Freshly chopped parsley (optional)
- Ranch dressing, buffalo sauce, or barbeque sauce (optional)
Instructions:
Cut the avocados in half, remove the pit and peel, and then cut each half into 3-4 wedges. Try to make equally-sized wedges so they cook evenly. Cut the bacon slices in half and wrap each avocado wedge tightly with a piece of bacon. You can secure the bacon with a toothpick. Place the wedges in a single layer on a tray in the air fryer basket. You may need to work in batches depending on the size of your air fryer.
Cook the avocado wedges at 375-400 degrees Fahrenheit for about 10-18 minutes, flipping them halfway through so they get crispy on both sides. The bacon should be crispy and cooked through. Serve the avocado wedges with a sauce made by mixing mayonnaise, Sriracha sauce, lime juice, and zest. You can also garnish the dish with freshly chopped parsley.
Storage:
Leftover bacon-fried avocado wedges can be stored in an airtight container in the refrigerator for 3-4 days. To reheat, place them in the air fryer at 400 degrees Fahrenheit on medium heat for about 3-5 minutes or until heated through.
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Air fryer brussels sprouts
First, preheat your air fryer to 400ºF. While the air fryer is heating up, prepare the Brussels sprouts by washing and trimming them, then patting them dry. Cut each sprout in half, or into quarters if they are large. Place the sprouts in a large bowl and toss them with butter, garlic, Parmesan, salt, pepper, and red pepper flakes. You can also add balsamic vinegar for a tangy, sweet flavour.
Once coated, place the sprouts in the air fryer basket and cook for 15 to 20 minutes, stirring occasionally, until they are tender and crispy. For fresh sprouts, steaming them before air frying will make them softer, resulting in a crisp outside and tender inside. For frozen sprouts, use a microwave steamer before air frying.
To ensure even cooking, avoid overcrowding the air fryer basket. Cook in batches if needed, and remember that cook time may vary depending on the size of the sprouts.
Once cooked, return the sprouts to the bowl and toss with any remaining butter and sprinkle with Parmesan. You can also add bacon lardons and thinly sliced onions for extra flavour.
There you have it—a delicious, keto-friendly side dish, ready in under 20 minutes!
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Frequently asked questions
Some keto-friendly appetizers you can make in an air fryer include bacon-wrapped asparagus, keto pizza dip, keto corn dogs, and meatballs.
Some keto-friendly main dishes you can make in an air fryer include salmon, shrimp, steak, chicken wings, chicken thighs, and pork chops.
Some keto-friendly side dishes you can make in an air fryer include roasted green beans, broccoli, onion rings, and Brussels sprouts.
Some tips for making keto dishes in an air fryer include using almond and coconut flours as breading, replacing breadcrumbs with pork rinds, and wrapping foods in bacon for added flavor.
