Indulge Without Guilt: 50 Healthy Air Fryer Recipes to Try (2024)

There’s a reason everyone loves fried foods – they’re crispy and delicious! However, deep fried foods can result in diabetes, heart disease, weight gain and other adverse health effects. Using an air fryer is a healthy alternative that allows you to get the flavour and texture of deep fried foods without all the risks. We’ve rounded up 50 healthy air fryer recipes you can work into your meal plan for healthy fried food that’s just as delicious as the real thing!

What Is An Air Fryer?

An air fryer is a kitchen appliance that fry foods by circulating hot air around the food to produce a crunchy, crispy exterior. It’s essentially a countertop convection oven that makes cooking faster, easier and more delicious.

Air fryers fry foods with considerably less oil than traditional deep fryers (one teaspoon versus three or more cups), while still delivering the same taste and texture. You can use an air fryer to pretty much replicate any deep fried food you can think of, such as French fries, chicken fingers and crispy vegetables.

Are Air Fryers Healthy?

Air fried foods are a healthy alternative to deep fried foods, since they have a lower fat content and calorie count. With an air fryer, all you need is a teaspoon of oil, compared to completely submerging food in up to 3 to 6 cups of oil like you would with a deep fryer. Using an air fryer can cut the fat content of fried foods up to 75 percent and also decrease calories that lead to weight gain.

Air fryers can also decrease the formation of harmful compounds such as acrylamide. Acrylamide is a compound formed in carbohydrate-rich foods during high-heat cooking like deep frying and is classified as a “probable carcinogen”.

Although air fried foods are healthier than deep fried foods, we should note that non-fried foods are healthiest. Air fried foods can be part of your overall diet as a treat, but they shouldn’t be eaten daily.

Frequently eating any type of fried foods can lead to numerous health effects such as type 2 diabetes, high blood pressure, heart disease and cancer. While it’s totally fine to use an air fryer every now and again, limiting your intake of all fried foods will help improve your overall health. Limit using an air fryer to once a week to make sure you don’t go overboard.

5 Best Foods to Cook in an Air Fryer

1. Chicken
There are plenty of ways to use an air fryer to cook chicken. Whether you’re in the mood for chicken wings, chicken nuggets, or chicken breast with vegetables, an air fryer is the perfect way to get your chicken nice and crisp!

2. Potatoes
From breakfast potatoes to homemade potato chips to French fries, potatoes are one of the most popular foods to make in an air fryer. It will give your potatoes the nice crisp you’re looking for, adding a delicious side to your meal! Side note: You can also make other types of chips like kale chips in an air fryer!

3. Vegetables You’d Roast or Grill
Think about vegetables you’d typically roast or grill such as asparagus, squash, cauliflower, broccoli and Brussels sprouts. Imagine how good these would taste with an extra crunchy layer! Pop them into the air fryer for a delicious, healthy treat!

4. Hard Boiled Eggs
Did you know you can make hard boiled eggs in an air fryer? You don’t even need water to make them- you just put them in the air fryer, peel them and they’re ready to eat. It’s ideal for busy mornings!

5. Chickpeas
Crispy chickpeas are delicious and there may be no better way to make them than with an air fryer. You can eat crispy chickpeas as a snack, put them in a salad, or top your Buddha bowls with them.

50 Healthy Air Fryer Recipes We Love

1. Honey Mustard Salmon | Fabulously Frugal
2. Healthy Chicken and Veggies | Gimme Delicious
3. Zucchini Corn Fritters | Watch What U Eat
4. Beef and Vegetable Stir Fry | Fab Food 4 All
5. Corn on the Cob | Vegetarian Mamma
6. Sweet Potato Tots | Cooking Light
7. Brussels Sprouts with Bacon | Fabulously Frugal
8. Zucchini Enchiladas | Awe Filled Homemaker
9. Avocado Fries | Cooking Light
10. Chicken and Broccoli | Eat Better Recipes
11. Salmon with Maple Soy Glaze | Skinnytaste
12. Cheesy Beef Empanadas | Delish
13. Italian Style Meatballs | Cooking Light
14. Air Fryer Chicken Breasts | Diethood
15. Roasted Asian Broccoli | Food Faith Fitness
16. Tex Mex Cauliflower Rice | Easy Cheesy Vegetarian
17. Crispy Avocado Tacos | Live, Eat, Learn
18. Tofu and Potato Scramble | Glue and Glitter
19. Crispy Cauliflower Buffalo Wings | Cook Republic
20. Pork Chops with Brussels Sprouts | Cooking Light
21. Whole Wheat Chicken Nuggets | SkinnyTaste
22. Baked Sweet Potato | Courtney’s Sweets
23. Madagascan Bean Stew | Easy Cheesy Vegetarian
24. Crispy Kale Chips | Simple and Savory
25. Peach Hand Pies | Cooking Light
26. Spicy Chicken Taquitos | Delish
27. Cajun Breakfast Sausage | Cotter Crunch
28. Cheesy Spinach Wontons | Kleinworth & Co.
29. Falafel Burger | Recipe This
30. Garlic Fries with Rosemary | Foodie Crush
31. BBQ Lentil Meatballs | Vegan Yack Attack
32. Breaded Cauliflower Tacos | Karissa’s Vegan Kitchen
33. Sweet Potato Toast | Balanced Life Leslie
34. Tandoori Paneer Naan Pizza | Piping Pot Curry
35. Steak and Asparagus Bundles | Bellalimento
36. Ham and Egg Toast Cups | The New Chew
37. Healthy Fish Finger Sandwich | My Fussy Eater
38. Cajun Salmon | Budget Pantry
39. Apple Cinnamon Dessert Empanadas | Stay Snatched
40. Low Carb Tandoori Chicken | Piping Hot Curry
41. Egg Cups | Eazy Peazy Mealz
42. Potato Tacos | Vegan Hugs
43. Veggie Packed Meatballs | Predominantly Paleo
44. Air Fryer Taco Twists | Taste of Home
45. Greek Turkey Burgers | Eating Well
46. Crispy Air Fryed Tofu | Live Eat Learn
47. Stuffed Mushrooms | Food Network
48. Easy Pork Dumplings | Real Simple
49. Veggie Pizza Calzones | Eat This, Not That
50. Easy Chicken Curry | Taming Twins

These air fryer recipes are going to make a great addition to your meal plan round up! Add them in for a healthy, delicious and crispy addition to your meals!

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Indulge Without Guilt: 50 Healthy Air Fryer Recipes to Try (2024)

FAQs

What 5 foods should you not put in an air fryer? ›

Take a gander of this list of top foods that should never make their way into your air fryer.
  • Wet Batters. ...
  • Cheesy Items. ...
  • Large, Bone-In Meat Cuts. ...
  • Baked Goods. ...
  • Greens. ...
  • Raw Rice and Other Grains. ...
  • Too Much of Anything.
Apr 14, 2023

What are the best foods to try in an air fryer? ›

Some of the popular things to make in the air fryer are potatoes (chips, roasted, baked), muffins, scones, and cakes. It's also great for getting dinner on the table fast – we love to use our air fryer to make fritters, rissoles, nuggets, and pork belly (yes, you can cook raw meat in an air fryer).

Why air fryers aren t that healthy? ›

In one study, air frying of fish raised the amount of a substance called "cholesterol oxidation products" (COPs). COPs form when the cholesterol in meat or fish breaks down during cooking. Studies connect these substances to coronary heart disease, hardening of the arteries, cancer, and other diseases.

What is healthy to eat on air fryer? ›

Lean into plant foods like fruits, vegetables, herbs, legumes and nuts. You can use your air fryer to "sauté" greens like kale and Swiss chard, "roast" vegetables including carrots, asparagus and Brussels sprouts and "bake" lean cuts of protein like boneless, skinless chicken breasts.

Why are people getting rid of air fryers? ›

Summary. In conclusion, while air fryers offer certain benefits such as reduced calorie intake and faster cooking times, they are not without their limitations. Size constraints, limited cooking options, and concerns about crispiness are driving some people to look for alternatives.

How unhealthy is air fried food? ›

Air-fried foods have less fat and fewer calories than deep-fried foods. Plus, the evidence so far suggests that they have fewer potentially harmful compounds than deep-fried foods.

What is the first thing I should cook in my air fryer? ›

Make homemade sweetcorn and spring onion fritters in the air fryer for easy, energy-efficient cooking. These would be perfect as a veggie lunch, starter or side.

What is the best meat to cook in the air fryer? ›

As with all dry-heat cooker methods (grilling, broiling, pan frying and oven roasting), tender beef cuts perform best in the air fryer. Those cuts include Top Sirloin, KC Strip, Ribeye, Tenderloin and Tri Tip. Ground beef also can be easily prepared in an air fryer.

Can you put aluminum foil in an air fryer? ›

Foil is safe to use in an air fryer so long as you follow three basic rules: never let foil touch the heating element; make sure the foil is weighted so it doesn't blow around the basket; and avoid contact with acidic ingredients, which can cause the foil to leach onto your food.

What is negative about air fryers? ›

Potential Weight Gain: Overconsumption of air-fried foods, despite their lower fat content, can still contribute to weight gain due to calorie-dense preparations. Carcinogen Production: Certain cooking oils and high-temperature cooking in air fryers can produce carcinogenic compounds, posing long-term health risks.

Why don t chefs use air fryers? ›

Air Fryers Reduce Taste Quality

It has numerous benefits and can cook food efficiently. However, the taste can be subpar compared to other cooking methods available at the commercial level. People traditionally enjoy the authentic taste of conventionally fried or deep-fried food items.

Which is healthier microwave or air fryer? ›

Which is better: an air fryer or a microwave? An air fryer is ideal for cooking healthier, crispy dishes, while a microwave is best for quick reheating and defrosting. Choose the appliance that aligns with your specific cooking needs and preferences.

What foods are best cooked in an air fryer? ›

Veggies like broccoli, Brussels sprouts, potatoes, zucchini, mushrooms & onions, and cauliflower all turn out incredible in the air fryer. You can also make your main dish IN the air fryer. It works magic with proteins like tofu, chicken drumsticks, meatballs, pork chops, fried chicken… even steak.

What do I wish I knew before I get an air fryer? ›

6 things I wish I'd known before I bought an air fryer
  • Air fryers do not fry. Deep fried foods: not like air fried ones. ...
  • The air fryer parts you use most are easy to clean but the outer parts… not so much. ...
  • There's a war going on in the air fryer community! ...
  • Air fryers can be quite large.

What are the best foods to throw in an air fryer? ›

It's great at heating frozen foods, but it's also fantastic for from-scratch foods, like chicken wings, potato chips, donuts, and extra-crisp cookies. Here, we've rounded up 81 air fryer recipes to show just how versatile the appliance can be.

What is bad to cook in air fryer? ›

Using the air fryer with grains that are already cooked is no problem, but steer clear of firing up the appliance for uncooked grains, including rice, quinoa, and pasta. Air fryers are designed to cook dry foods, and rice and other grains need to be cooked in water.

What ruins an air fryer? ›

Putting a damp basket back into the air fryer can cause damage, such as affecting the time it takes for your air fryer to heat up or damaging the internal components. It is no secret that water and electricity do not go hand-in-hand.

Why shouldn't you cook hamburgers in an air fryer? ›

Hamburgers. Air fryers aren't really designed to grill red meat, especially if you like your burgers medium-rare. Though it takes a fairly short amount of time for an air fryer to cook the inside of meat to medium-rare, the outside of the burger won't brown as quickly.

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