Key Takeaways
- Air-fryers are the fourth most popular kitchen appliance in America.
- Air-fried food has less fat, calories, and potentially harmful compounds than deep-fried food.
- Try these 21 dietitian-recommended healthy air fryer recipes.
Air fryers are now considered the fourth most popular kitchen appliance (after the oven, toaster, and microwave), and 60% of homes contain an air fryer.
For several reasons, air-fried food is better than deep-fried food at home or in restaurants.
‍Cooking food in an air fryer can reduce the fat, calories, and potentially harmful compounds you consume.
Typically, fried foods are battered and cooked in oil at high temperatures.
The batter absorbs more oil, and foods cooked in high-temperature oil can form potentially harmful compounds like acrylamide.
High fried food intake (more than four times a week) is associated with a higher risk of developing chronic diseases like heart disease, type 2 diabetes, and high blood pressure.
Swapping from deep frying to air frying can be a good step towards healthier cooking and balanced nutrition.
Keep reading for 20+ healthy air fryer recipes, all recommended or created by registered dietitians.
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20+ Dietitian-Recommended Healthy Air Fryer Recipes
We gathered healthy air fryer recipes recommended by dietitians to help you reach your health goals.
1. Seasoned Sweet Potato Wedges
Simply cut two sweet potatoes into wedges, season with avocado oil and steak seasoning, and air-fry for twenty minutes.
Why We Like It
- Potato wedges are easier and faster to cut than fries.
- This orange vegetable is loaded with vitamin A, antioxidants, and fiber.
- Sweet potatoes are shelf-stable for three to five weeks in your pantry.
2. Crispy Ginger Garlic Brussels Sprouts
Air-frying Brussels sprouts their leaves crispy, relaxing their intense flavor. Simple seasonings like ginger and garlic improve their flavor.
Why We Like It
- One cup of Brussels sprouts contains 238% of your daily vitamin K needs and 129% of your daily vitamin C needs.
- Ten minutes is all you need to have a tasty side dish.
- Cruciferous vegetables, including Brussels sprouts, broccoli, and cauliflower, contain phytochemicals that protect against cancer.
3. Seasoned Chicken Nuggets
Adding a delicious chicken tender recipe to your toolbox will help you avoid fast food or frozen chicken nuggets that are much higher in fat and sodium.
Why We Like It
- You control the ingredients. These call for seasoned bread crumbs, but you could swap them for gluten-free ones to accommodate any food allergies or intolerances.
- In less than twenty minutes, you can have homemade chicken nuggets.
- Use as a main entree or add to salads.
4. Tilapia with Lime and Pepper
Air-frying frozen tilapia can help you eat more heart-healthy fish and quickly prepare an entree for a weeknight dinner.
Why We Like It
- You can cook frozen tilapia in ten minutes from start to finish!
- Tilapia in the air fryer is light and flaky with a crispy outside.
- Air-fried fish is a healthier alternative to fried fish.
5. Crispy Coconut Shrimp
Air fryer coconut shrimp is breaded and air-fried for a crispy and fast dinner for the whole family.
Why We Like It
- This crispy coconut shrimp only takes ten minutes to cook.
- This simple recipe is gluten, nut, and dairy-free.
6. Garlic Parmesan Kale Chips
Raw kale can be bitter and tough, but air-fried kale chips are a hit.
Why We Like It
- Air-fried kale chips are fast and easy, taking less than ten minutes.
- Oven kale chips can burn or turn soggy without a careful eye. An air-fryer is less fussy and makes it harder to burn the kale chips.
- Kale is part of the cruciferous vegetable family, loaded with vitamins C and K.
7. Juicy Pork Tenderloin
Pork tenderloin is a leaner cut of meat similar to skinless chicken breast. Serve with glazed carrots or steamed broccoli and cilantro lime brown rice.
Why We Like It
- The high-speed circulating heat of the air fryer allows for a crisp exterior but juicy and tender inside.
- Simple, homemade seasoning mix that can be tweaked to your preferences.
- It takes less than thirty minutes and won’t heat your house.
8. Zesty Lemon Garlic Chicken Breast
Chicken breasts can become dry and tough when cooked. Using a marinade and air-fryer can keep the chicken moist and delicious.
Why We Like It
- It’s a simple and quick way to eat lean protein, like chicken.
- The marinade is compatible with many diets (low carbohydrate and gluten-free).
- This tender and juicy chicken is perfect for an easy weeknight dinner.
9. Banana Chips
Banana chips are often loaded with added sugar in the store. Air fry your own for a quick snack.
Why We Like It
- You probably have the five ingredients: a banana, lemon juice, cinnamon, salt, and cooking oil spray.
- Air fry longer for a crispier chip.
- Make your own unsweetened, dried fruit and add it to oatmeal.
10. Dill and Pepper Salmon
Frozen salmon filets are air-fried for a few minutes, then seasoned and finished for a flaky, tender fish.
Why We Like It
- Start with frozen salmon that cooks perfectly in less than fifteen minutes.
- Salmon contains omega-3 fats, a heart-healthy option.
- Swap out the seasonings for different flavors–lemon pepper, garlic herb, Cajun, or teriyaki marinades.
11. Cauliflower Bites
Another cruciferous vegetable that is tender on the inside and crispy outside.
Why We Like It
- Air-fried cauliflower takes less than ten minutes.
- It’s simple: chop the cauliflower, season with paprika, garlic, salt, pepper, lemon, and oil, and air fry.
12. Best Air Fryer Chicken Wings
Air fryer chicken wings are a great way to feed a crowd and are less messy to clean than other methods.
Why We Like It
- Air-fried chicken wings are perfectly crispy, and another batch can be made in twenty minutes to keep your appetizers coming.
- This recipe has only three ingredients–chicken wings, baking powder, and salt.
- Add a barbeque sauce before cooking for barbeque wings.
13. Mini Beef and Bean Tacos
Kids and adults love these mini tacos. Customize them with your favorite toppings, such as salsa, onion, lettuce, tomatoes, avocados, and more.
Why We Like It
- Brown lean ground beef with refried beans (black or pintos) and taco seasoning, and then fill mini-shells and air-fry.
- Customize your toppings and filling using more beans and less meat for a healthier alternative to fast-food tacos, or swap to ground turkey or chicken.
14. Crispy Apple Chips
This recipe is a sweet and healthy twist on chips. Try these crispy, homemade, and unsweetened apple chips.
Why We Like It
- Air-fried apple chips can be made in an air-fryer faster than an oven or dehydrator.
- These simple, no-added-sugar apple chips can be paired with nut butter or cheese for a crunchy snack.
- Try them on a salad for a crunchy and healthy topping.
15. Air Fryer Chicken Kabobs
Combining chicken, mushrooms, and bell peppers on a kabob is a healthy way to satisfy the desire to have the crispy texture of fried foods.
Why We Like It
- A quick ten-minute cooking time can help you quickly get dinner on the table.
- Pairing protein with fiber-rich vegetables will help keep you full between meals.
- Add whole-grain rice for a balanced meal.
16. Air Fryer Carrots Three Ways
Carrots are affordable and nutritious vegetables that can be seasoned differently for a change in taste.
Why We Like It
- You only need carrots, oil, and a few seasonings and about thirty minutes.
- Carrots provide 75% of the daily value of vitamin A in one serving.
- This carrot recipe has sweet, savory, and spicy versions.
17. Savory Air Fryer Pizza
Traditional pizza is higher in carbohydrates and fat. This air fryer version uses Greek yogurt in the crust for less fat and more protein.
Why We Like It
- Making pizza at home saves time and money and is healthier.
- You can customize the toppings to your liking and add fiber-rich vegetables.
- No yeast or rise time for the pizza crust, thirty minutes from start to finish.
18. Mediterranean Meatballs
Mediterranean meatballs are a quick, savory main dish to add to your meal rotation.
Why We Like It
- Meatballs made with ground turkey are ready to eat in less than fifteen minutes.
- This recipe includes couscous and cucumber tomato salad, which can be made while the meatballs cook in the air fryer.
19. Turkey Stuffed Bell Peppers
These air fryer stuffed peppers cook in half the time traditional stuffed peppers take in the oven.
Why We Like It
- These stuffed peppers use simple and tasty ingredients like ground turkey, rice, and salsa.
- Stuffed peppers can be a meal or served with a side salad.
20. Greek Yogurt Protein Muffins
These moist protein muffins will satisfy your sweet tooth.
Why We Like It
- It uses Greek yogurt, bananas, oat flour, and limited added sugar.
- One muffin has 8 g of protein, 18 g of carbohydrates, and 2 g of fiber.
21. High Protein Frittata
Serve this meal for breakfast or dinner–eggs are great for busy weeknights.
Why We Like It
- There is only five minutes of prep time and twenty-five minutes for cooking a high-protein and customizable frittata—add chicken sausage, turkey, broccoli, spinach, or other vegetables as you desire.
- Affordable protein option using cottage cheese and eggs.
Book an appointment with an online dietitian
Covered by insurance.
Book an appointment with an online dietitian
Covered by insurance.
Takeaway
Whether you deep-fry at home or purchase deep-fried foods from a restaurant, switching to air frying can be a good step towards healthier cooking and balanced nutrition.
Try some of these 20+ healthy air fryer recipes, all recommended or created by registered dietitians.
These air fryer recipes will satisfy your cravings without sacrificing your health goals.
How a Dietitian Can Help
If you need individualized help adopting new health goals, consider working with a dietitian to develop a realistic and balanced eating plan.
At Nourish, every nutrition appointment is dedicated to helping you find solutions that bring you closer to your health goals.
Dietitians can help you find realistic meal plans and cooking techniques that fit your lifestyle and eating preferences.
Our patients feel their best when they receive customized nutrition recommendations.
You may not know what to expect if you’ve never met with a dietitian before.
Here are questions to ask:
- How do I know what pre-packaged meals are best?
- What are some healthy sweet snacks?
- Why am I having trouble losing weight as I age?
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Frequently Asked Questions
An air fryer uses minimal oil compared to deep frying and sautéeing in oil.
It gives food a crispy exterior without breading that absorbs more fat.
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An air fryer cuts down on cooking time.
Most recipes can be converted to an air fryer.
Meats and vegetables are excellent choices for reducing cooking time.
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Vegetables and fruits can be made into healthy chips in the air fryer.
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