Tips and tricks for making healthy meals using an air fryer

Air fryers have become a must-have appliance in many kitchens due to their quick, low-oil, and healthy cooking methods. Especially mechanical air fryers, which use hot air circulation instead of deep frying, reduce oil usage and create healthier, delicious meals.

1. Reduce Oil Usage

While air fryers can cook with minimal oil, adding a small amount can still help achieve a crispy texture for certain foods. Below are some tips on how to reduce oil usage:

Use a Small Amount of Oil

A mechanical air fryer can cook with very little oil or even no oil at all, but for extra crispiness, you can lightly spray oil on the ingredients. Using an oil sprayer helps control the amount of oil you use, preventing excess fat.

Choose Healthy Fats

Opt for oils that are high in monounsaturated or polyunsaturated fats, such as olive oil, grape seed oil, or coconut oil. These oils are better for your health and can help you avoid the intake of saturated fats.

2. Choose Low-Fat Ingredients

Selecting the right ingredients is key to making healthy meals. Air fryers are perfect for cooking lean meats and vegetables.

Choose Lean Meats and Fish

When cooking meat, choose low-fat options like chicken breast, turkey, lean beef, or fish that are rich in omega-3 fatty acids, such as salmon. These provide high-quality protein and help reduce fat intake.

Vegetables First

Air fryers are also excellent for cooking a variety of vegetables, especially bell peppers, carrots, pumpkin, broccoli, and asparagus. These vegetables are packed with vitamins, minerals, and fiber, boosting the nutritional value of your meals.

3. Control the Size of Ingredients

The size and shape of the ingredients are essential to ensure even cooking in the air fryer.

Cut Ingredients Uniformly

Ensure the size of the ingredients is as uniform as possible to ensure they cook evenly. You can use a vegetable slicer or a measuring tool to help achieve consistent cuts.

Don’t Overcrowd the Basket

Avoid overcrowding the air fryer basket when placing ingredients inside. Overcrowding can block airflow, leading to uneven cooking. Make sure there is enough space between the ingredients to allow proper air circulation.

4. Make Healthy “Fried” Fries

Air fryers are perfect for making healthier fries. Compared to traditional deep-frying, air frying can significantly reduce oil consumption.

Use Sweet Potatoes Instead of Regular Potatoes

Sweet potatoes are higher in fiber, vitamin A, and antioxidants compared to regular potatoes. Cut them into fries, spray lightly with olive oil, and cook in the air fryer. This will keep the fries crispy while adding more nutrition.

Reduce Salt Usage

When seasoning, try to use less salt. You can add herbs and spices like rosemary, thyme, and black pepper to enhance flavor without the need for excessive sodium.

5. Cook Chicken in the Air Fryer

Chicken is a low-fat, high-protein ingredient, and the air fryer makes it easy to cook healthy chicken.

Remove the Skin from Chicken

If you use chicken, it’s best to remove the skin, as chicken skin is high in fat. Skinless chicken breasts are a great, lean option.

Choose Natural Seasonings

Use natural seasonings like lemon, garlic powder, black pepper, and onion powder instead of pre-made, high-sodium seasonings. This helps reduce your salt intake while maintaining the natural flavor of the food.

6. Make Oil-Free Fried Foods

Air fryers mimic the effect of deep frying but use hot air instead of oil, resulting in crispy foods without excessive oil absorption.

Replace Traditional Fried Foods

You can use the air fryer to make low-fat versions of traditional fried foods like fried chicken, fried fish, and fried tofu. By reducing the amount of oil, you can enjoy crispy textures without the extra fat.

Use Whole Wheat Bread Crumbs

For extra fiber, choose whole wheat bread crumbs instead of white bread crumbs. Whole wheat bread crumbs provide additional dietary fiber while improving the texture.

7. Make Healthy Snacks and Treats

Air fryers are not just for main dishes—they can also be used to make healthy snacks and treats that are perfect for family gatherings or healthy snacking.

Make Homemade Nuts

Put your favorite nuts (like almonds, cashews, or walnuts) in the air fryer and season them with a small amount of salt or spices. You can quickly make healthy snacks that are high in healthy fats and protein.

Bake Low-Sugar Cookies or Cakes

You can use an air fryer to bake low-sugar cookies or cakes. By using whole wheat flour, minimal sugar, or sugar alternatives (like erythritol or stevia), you can make healthier treats that satisfy your sweet cravings without the sugar overload.

8. Avoid Processed Foods

When using the air fryer, it’s best to avoid using pre-packaged processed foods, as they often contain excess salt, sugar, and additives.

Avoid Processed Foods

Frozen French fries, pre-made chicken nuggets, and similar processed foods are usually high in salt, sugar, and unhealthy trans fats. To stay healthy, opt for fresh ingredients and make your meals from scratch.

Choose Whole Foods

Select fresh, unprocessed foods to maximize the nutritional content. The air fryer is great for cooking whole foods and preserving the nutrients while providing a crispy finish.

9. Use the Temperature Control

Mechanical air fryers typically come with precise temperature settings. Adjusting the temperature based on the food you’re cooking ensures optimal results.

Set the Temperature Correctly

For most foods, setting the temperature between 180–200°C (356–392°F) works best. This ensures food gets crispy on the outside while remaining tender inside without overcooking.

10. Pair with a Fresh Salad

To balance your meal and add more nutrients, pair your air-fried dishes with a fresh vegetable salad.

Make Side Dishes

In addition to the main course, the air fryer can be used to cook vegetable side dishes. For example, cauliflower, carrots, or zucchini can be quickly air-fried to make a tasty, nutritious accompaniment.

Food Comparison for Air Frying