The 5 Healthiest Air Fryer Foods That Are Also Registered Dietitian-Approved

It's nice to treat yourself to some delicious fried food every now and then, but regularly limiting the amount of fried foods you eat is better for your health in the long run. That's where air fryers can save the day by giving you a delicious crunch without the extra oil.

“Frying in an air fryer provides the crispy texture we know and love from fried foods, but with far less oil and fat than traditional deep frying,” says Melissa Jaeger, head of nutrition at the nutrition tracking app. MyFitnessPal.

To discover the healthiest foods for the air fryer, we consulted registered dietitians to learn more about their favorite healthy recipes to make. ready in minutes using an air fryer. They also provided tips for using an air fryer to get the most out of this handy device.

1. Salmon

“In my opinion, salmon without hands the best healthy food in the air fryer,” says Jessica McAllistercertified nutritionist for military and tactical purposes. “It's filled high quality proteinhealthy heart omega-3 fats and valuable microelements such as vitamin DB12 and selenium.” Because it's a lean protein, salmon can promote muscle recovery and energy, and its omega-3s reduce inflammation and support brain and heart health.

McAllister also loves salmon for lunches and dinners because it reheats well. To change things up, you can pair the protein with different spices or sauces for each meal. Yvette Hilla lifestyle nutritionist recommends garlic powder, thyme, pepper and a squeeze of lemon.

However, McAllister warns that you should keep an eye on the cooking time of your salmon while it's in the air fryer. Her favorite recipe:

1. Brush salmon fillets lightly with olive oil or add a simple spice blend for flavor.
2. Cook at 400 degrees F for 7 to 10 minutes, depending on thickness. Do not overload the basket to allow air to circulate.

“Saving salmon skin may be another way to consume more healthy fats,” Hill adds. “Salmon skin contains high levels of omega-3 fatty acids.” This will also make the salmon crispier.

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

2. Vegetable chips

Registered Dietitian Amy Chow British Columbia Nutritionists recommends cooking vegetable chips in the air fryer because they are quick and easy to prepare, can be added to meals or eaten as a snack, and are crunchy and flavorful enough for adults and children to enjoy. She offers chopped sweet potatoes, carrots, zucchini or kale in chip form, as well as cauliflower or broccoli florets.

Pro Tip: Be 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 deep frying,” says Chow. “Especially for kids, it's a way to make vegetables fun and familiar, like chips or french fries, but more nutritious.”

For sweet potato chips, Chow gives the following instructions:

1. Peel the sweet potato skins under cold running water.
2. With skins on, slice potatoes thinly and evenly 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 such as chili powder or cumin.
4. Arrange the slices in a single layer, without overlapping, in the air fryer. Cook at 375 degrees F for about 8 minutes, shaking the basket halfway through cooking.
5. Let them cool and crisp up before eating.

“A light layer of olive oil or avocado oil can improve browning, taste and texture, while too much can make the food soggy and greasy,” adds Chow. “Using parchment paper or a liner can help absorb excess oil, prevent sticking and maintain the integrity of the fryer.”

3. Fried chicken in the air

For a healthier, faster alternative to traditional fried chicken, Hill advocates air-frying your chicken. “This alternative is healthier because you don't have to coat or bread the chicken, and you don't have to deep-fry it in oil,” she says. “The air fryer will also reduce the amount of fat in the chicken by allowing the excess to drip into a drip pan.”

Hill's quick recipe:

1. Rub the chicken wings with the spice blend of your 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 F, turning them halfway through cooking to crisp them up even more.

4. Whole vegetables that you usually roast or steam.

If chopping vegetables for chips is too much work after a long day, Jaeger suggests making it even easier by using the air fryer to cook whole vegetables that you would normally fry or steam in the oven or on the stovetop. Think Brussels sprouts, cauliflower or broccoli. Toss them lightly with oil and your favorite seasoning blend, then place in the air fryer.

“Since many people lack daily fiber requirement and not eating enough vegetables, air frying can be an easy way to make vegetables more palatable,” explains Jaeger.

Gabriella Nowicki, Registered Dietitian Rebecca Bitzer and Associatesadds that vegetables that contain moderate amounts of starch usually do well in the air fryer. These include potatoes, carrots, pumpkin, bananas and beets. “A little oil combined with a little cornstarch is often enough to achieve a crispy crust,” says Novitsky.

When it comes to cooking time, Nowicki cautions that dense, starchy vegetables like potatoes or zucchini may require more time in the 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, such as boiling,” says Hill. “Boiling can lead to the loss of water-soluble vitamins such as B vitamins and vitamin C.”

According to Hill, to make sweet potato fries:

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

Why is air frying healthier than frying?

“The main problem with traditional frying is the cooking method itself,” Novitsky says. “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 a significant amount of fat, further increasing the overall calorie content of the dish.”

The type of oil you use and the heat are also factors to consider. Nowitzky said many commercial cooking oils contain high levels of omega-6 fatty acids, which can promote inflammation when consumed in excess. Heating this oil over and over again causes potentially toxic oxidation byproducts and, in some cases, trans fats, which are associated with an increased risk of cardiovascular disease.

“Air frying eliminates excess breading and oil and is therefore healthier,” Novitsky says.

3 expert tips for air frying

Don't overfill your shopping cart: “Air fryers are designed to achieve the best cooking results when the basket is not overcrowded or food is cooked in a single layer,” explains Jaeger. “Consider batch cooking to keep food in one layer, or shake the basket a few times during cooking to prevent food stuck in the middle layer from becoming a soggy mess.”

Use only a light layer of oil: To prevent sticking and achieve a crispy crust, Nowitzki suggests using a light layer of oil, such as avocado oil or canola oil, above 425 degrees Fahrenheit. “This will reduce oxidation,” she says.

Shake the cart: Jaeger and Nowitzki recommend shaking the fryer basket halfway through cooking to ensure everything cooks and crisps evenly.