Tired of heavy meals? These are the 5 Healthiest Air Fryer Foods Approved by Registered Dietitians

If you’re still in a food coma after your Thanksgiving Feast or if whoever made said dish doesn’t even want to look at your oven anymore, you can get the best of both worlds with ease and time savings. air fryer recipes which are also healthy.

“Air frying provides the crispy texture we know and love from fried foods, but with much less oil and fat than traditional frying,” says Melissa Jaeger, nutrition manager at nutrition tracking app MyFitnessPal.

To find the healthiest air fryer foods, we consulted registered dietitians, who also provided their recommended recipes for meals in just minutes.

1. Salmon

“In my opinion, the salmon is hands down “It’s the best healthy air fryer food,” says Jessica McAllister, military and tactical performance registered dietitian. “It is full of high quality proteingood for the heart omega-3 fats and valuable micronutrients like vitamin DB12 and selenium.” Because it’s a lean protein, salmon can support muscle repair and energy, while its omega-3s reduce inflammation and support brain and heart health.

McAllister also likes salmon to make lunches and dinners because it reheats well. To change things up, you can pair the proteins with different spices or sauces for each meal. Lifestyle medicine dietitian-nutritionist Yvette Hill recommends garlic powder, thyme, pepper and a squeeze of lemon.

However, McAllister cautions that you need to monitor the cooking time of your salmon while it’s in the air fryer. Her favorite recipe:

1. Lightly brush the salmon fillets with olive oil or add a simple spice blend for added flavor.
2. Bake at 400 degrees Fahrenheit for 7 to 10 minutes, depending on thickness. Do not overcrowd the basket so that air can circulate.

“Keeping the salmon skin on can be another way to consume more healthy fats,” adds Hill. “Salmon skin contains a high amount of omega-3 fatty acids.” This will also make the salmon even crispier.

To reheat your salmon, set the air fryer to 350 degrees Fahrenheit and cook for 5 to 7 minutes.

2. Vegetarian chips

Registered dietitian Amy Chow of BC Dietitians recommends making vegetable chips in the air fryer because they are quick and easy to prepare, can be added to a meal or eaten as a snack, and are crispy and tasty enough for both adults and children to enjoy. She suggests sliced ​​sweet potatoes, carrots, zucchini or kale in the form of chips, or florets of cauliflower or broccoli.

Pro Tip: Make sure to cover the broccoli with foil, as it can easily burn in the air fryer.

“You get all the fiber, vitamins and antioxidants from vegetables without the extra calories or saturated fat from frying,” says Chow. “For kids especially, it’s a way to make vegetables fun and familiar, like chips or fries, but with more nutrition.”

For sweet potato chips, Chow provides these instructions:

1. Scrub the sweet potato skin under cold running water.
2. With the skin on, thinly and evenly slice the potatoes into 1/16-inch-thick pieces.
3. Toss the slices with a teaspoon of olive oil and a pinch of salt. You can also add spices like chili powder or cumin.
4. Arrange the slices in a single, non-overlapping layer in your air fryer. Bake at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway through cooking.
5. Let them cool to make them crispy before eating them.

“A light coating of olive oil or avocado oil can contribute to browning, flavor and texture, while too much can make foods soggy and greasy,” adds Chow. “Using parchment paper or a liner can help absorb some of the excess oil, prevent sticking, and maintain the integrity of the air fryer.”

3. Air Fried Chicken

For a healthier, quicker alternative to traditional fried chicken, Hill recommends air frying your chicken. “This alternative is healthier because you don’t need to coat or bread the chicken, or fry it in oil,” she says. “The air fryer will also reduce fat from the chicken, allowing excess to drip into the drip tray below.”

Hill’s quick recipe:

1. Dry rub the chicken wings with your spice blend of choice and add a small amount of olive oil.
2. Without overcrowding the basket, air fry the wings for 16 to 22 minutes at 400 degrees Fahrenheit, turning them halfway through cooking for extra crispiness.

4. Whole vegetables that you would normally roast or steam

If slicing vegetables for chips is too difficult after a long day, Jaeger suggests making things even simpler by using the air fryer to cook whole vegetables that you would normally roast or steam in the oven or on the stove. Think Brussels sprouts, cauliflower or broccoli. Toss them lightly in oil and your favorite seasoning blend, then put them in the air fryer.

“Since many people fail to daily fiber needs and you’re not eating enough vegetables, air frying can be a simple way to make vegetables more palatable,” says Jaeger.

Gabriella Nowicki, a registered dietitian nutritionist at Rebecca Bitzer and Associates, adds that vegetables with a moderate amount of starch generally roast well in an air fryer. This includes potatoes, carrots, squash, plantains and beets. “A small amount of oil combined with a light dusting of cornstarch is often enough to achieve that crispy exterior,” says Nowicki.

As for cooking time, Nowicki cautions that dense starchy vegetables like potatoes or squash may require more time in the air fryer than lighter vegetables like broccoli or green beans. “Play with the temperature and time to find the perfect crispiness for you,” she advises.

5. Sweet Potato Fries

“Air frying can help retain more nutrients in sweet potatoes compared to other cooking methods, like boiling,” says Hill. “Boiling can cause a loss of water-soluble vitamins like B vitamins and vitamin C.”

To prepare your sweet potato fries, according to Hill:

1. Wash and dry the potatoes before cutting them lengthwise into 1/4-inch-thick pieces. You can keep the skin on to make them crispier.
2. Add the olive oil, rosemary and a pinch of salt.
3. Arrange them in a single layer in your basket. Air fry at 390 degrees Fahrenheit for 20 minutes.

Why is air frying healthier than deep frying?

“The main concern with traditional frying is the cooking method itself,” says Nowicki. “Most fried foods are first coated in batter or breading, which increases the carbohydrate and calorie content before the food even touches the oil. Once immersed in hot oil, the breading absorbs significant amounts of fat, further increasing the overall caloric density of the dish.”

The type of oil you use and the high temperature are also factors to consider. Nowicki said many commercial frying oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Heating this oil over and over also generates potentially toxic oxidation byproducts and, in some cases, trans fats, which are linked to increased cardiovascular health risks.

“Air frying takes excess breading and oil out of the equation and is therefore healthier,” says Nowicki.

3 Expert Tips for Air Frying

Do not overload your basket: “Air fryers are designed to achieve the best cooking results when the basket is not overloaded or the food is not cooked in a single layer,” says Jaeger. “Consider batch cooking to keep meals in a single layer or shake the basket several times during cooking to ensure food stuck in the middle layer doesn’t result in a soggy mess.”

Use only a light coating of oil: To prevent sticking and achieve a crispy exterior, Nowicki suggests using a light coating of oil like avocado oil or canola oil for temperatures above 425 degrees Fahrenheit. “This will reduce oxidation,” she says.

Shake the basket: Jaeger and Nowicki recommend shaking your air fryer basket halfway through cooking to ensure everything cooks and crisps evenly.