Is air frying healthy? What are air fryer meals?

Is air frying healthy? Lately, it seems to have become one of the popular ways of preparing a meal. However, it can keep you wondering - is air frying healthy?

Of course, there is an answer to that. But before we find out the answer to “is air frying healthy?”, let’s quickly understand what it is.

---

What is air frying?

It is a cooking method that uses hot air to circulate around the food, creating a crispy and evenly cooked exterior without the need for a large amount of oil.

Air fryers work by using a heating element and a fan to circulate hot air around the food, creating a similar effect to deep-frying but without the need for large amounts of oil. The air fryer usually has a basket or tray where the food is placed, and the hot air circulates around the food to cook it.

It's also faster than baking, making it a great option for busy weeknights or quick snacks. Air fryers can be used to cook a variety of foods, including chicken, fish, vegetables, and even desserts.

---

Is air frying healthy?

Roasted vegetables (Photo via Christina Rumpf/Unsplash)

Now that we know what air frying is, it’s time to circle back to the first question: Is air frying healthy?

While air frying is generally considered a healthy cooking method, it's still important to choose healthy ingredients and watch portion sizes to ensure that you're getting a nutritious and balanced meal.

Air frying is a great way to cook healthy meals because it uses hot air to circulate around the food, cooking it evenly and quickly without the need for additional oil. Here are some tips for making healthy air-fried meals:

Choose the right foods

Air fryers work well with a variety of foods, but for healthy meals, choose lean proteins like chicken, fish, and tofu, and plenty of vegetables.

Use minimal oil

While air frying requires little to no oil, you may still want to use a small amount to help crisp up the food. Use a spray bottle to apply a light mist of oil, or brush on a small amount with a pastry brush.

Use seasoning

Instead of using high-calorie sauces and dressings, flavor your food with herbs, spices, and citrus. This adds taste without adding calories.

Don't overcrowd the basket

Overcrowding the air fryer basket can lead to uneven cooking, so make sure to leave some space between the pieces of food.

Choose whole grains

If you're making side dishes, choose whole grains like brown rice, quinoa, or whole wheat bread or pasta instead of refined grains like white rice or pasta.

---

Is air frying healthy: Examples of healthy air fryer meals

Tofu (Photo via Sherman Kwan/Unsplash)

Given the above information, it’s easy to deduce that the answer to “is air frying healthy?” is a definite yes. However, you need to make healthy choices for the ingredients that you use, otherwise "is air frying healthy?' will not bear the answer you are hoping for.

Here are some examples of healthy air fryer meals:

Chicken breast

Season a chicken breast with salt, pepper, and your favorite herbs and spices, then air fry at 375°F for 15-20 minutes or until fully cooked. Serve with steamed vegetables.

Fish

Season your favorite fish filet with salt, pepper, and a little olive oil, then air fry at 400°F for 8-10 minutes or until fully cooked. Serve with a side salad.

Roasted vegetables

Toss your favorite vegetables in olive oil, salt, and pepper, then air fry at 375°F for 15-20 minutes or until tender and crispy. You can add the roasted vegetables to a salad or serve it as a side dish.

Sweet potato fries

Cut the sweet potatoes into thin fries, toss with a little olive oil and salt, then air fry at 375°F for 15-20 minutes or until crispy.

Turkey burgers

Season the ground turkey with salt, pepper, and your favorite spices, then form it into patties and air fry at 375°F for 10-12 minutes or until fully cooked. Serve in a whole wheat bun with avocado and tomato.

Tofu

Cut the tofu into cubes and toss with soy sauce, sesame oil, and garlic, then air fry at 375°F for 15-20 minutes or until crispy. Serve with steamed rice and vegetables.

Stuffed peppers

Cut the top off the bell peppers and remove the seeds, then stuff with cooked quinoa, black beans, corn, and diced tomatoes. Air fry at 375°F for 15-20 minutes or until the peppers are tender.