Registered Dietitian-Approved Healthy Air Fryer Foods You Can Make in Minutes

Everyone loves the air fryer because it doesn’t need oil or extra fat to cook food. “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 the 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. 

1. Salmon 

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 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 such as chili powder or cumin.
4. Arrange the slices in a single layer with no overlap in your air fryer. Cook at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway through. 
5. Let them cool to crisp up before eating.

“A light coating of olive oil or avocado oil can help with browning, flavor and texture, whereas too much can make the food soggy and greasy,” Chow adds. “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

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. 

“Since many people fall short of daily fiber needs and don’t eat enough vegetables, air frying can be a simple way to make veggies more enjoyable,” Jaeger explains. 

Gabriella Nowicki, a registered dietitian-nutritionist at Rebecca Bitzer and Associates, adds that vegetables that contain a moderate amount of starch typically 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 sufficient to achieve that crispy exterior,” Nowicki says. 

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

5. Sweet potato fries

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

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

3 expert air-frying tips

Don’t overcrowd your basket: “Air fryers are designed for the best cooking results when the basket isn’t overcrowded or foods are cooked in a single layer,” Jaeger explains. “Consider batch cooking to keep meal items in a single layer or shaking the basket at various times while cooking to ensure foods stuck in the middle layer don’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 over 425 degrees Fahrenheit. “This will reduce oxidation,” she says. 

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.