The 5 Healthiest Air Fryer Foods, According to Registered Dietitians

When it comes to frying food with less oil, air fryers can’t be beat. “Air fryer cooking delivers the crispy texture we know and love from fried foods but with far less oil and fat than traditional deep frying,” explains Melissa Jaeger, head of nutrition at nutrition tracking app MyFitnessPal. To find out which are the healthiest foods you can cook in an air fryer, we consulted registered dieticians for their recipes and expert air fryer tips. 

“In my opinion, salmon is hands-down the best healthy air fryer food,” says Jessica McAllister, a military and tactical performance registered dietitian. “It’s packed with high-quality protein, heart-healthy omega-3 fats and valuable micronutrients like vitamin D, B12 and selenium.” Since it’s a lean protein, salmon can promote muscle repair and energy, while its omega-3s reduce inflammation and support brain and heart health. 

McAllister also likes salmon for meal-prepping 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 Hill, lifestyle medicine dietitian-nutritionist, endorses garlic powder, thyme, pepper and a squeeze of lemon. 

However, McAllister warns that you should monitor the cook time of your salmon when it’s in the air fryer. Her recipe of choice:

1. Brush salmon fillets lightly with olive oil or add a simple spice blend for flavor.
2. Cook at 400 degrees Fahrenheit for 7 to 10 minutes, depending on thickness. Don’t overcrowd the basket so the air can circulate. 

“Keeping the skin on the salmon can be another way to consume more healthy fat,” Hill adds. “The skin of the salmon contains a high amount of omega-3 fatty acids.” It will also make the salmon extra crispy.

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

2. Veggie chips 

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

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

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

For a healthier, quicker alternative to traditional fried chicken, Hill advocates for 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 fat in the chicken, allowing the excess to drip into the collecting tray beneath.” 

If slicing veggies for chips is too much after a long day, Jaeger proposes simplifying things even more by using the air fryer to cook whole vegetables you’d normally roast or steam in the oven or on the stovetop. Think Brussels sprouts, cauliflower or broccoli. Lightly toss them in oil and your favorite seasoning blend, and then pop them in the air fryer. 

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

Source: CNET.