As a healthier way to cook your favourite foods, air fryers have become incredibly popular. We all want to learn how to cook healthy foods from the comfort of home, and air fryers make it easy.
People are shifting to less fat-saturated forms of cooking. Frying food with an air fryer is much healthier than other ways of frying foods.
An air fryer is similar to a countertop convection oven, and it mimics the tastes and texture gained from deep-frying foods, but with minimal oil.
Air fryers simply circulate hot air around your food while it’s in the air fryer device, resulting in a crispy texture on the outside, with a moist and delicious flavor on the inside. With the right air fryer, you can make almost anything, from delicious crispy and flavorful vegetable sides, to fish or meat, and even dessert.
If you own an air fryer, you can make your favourite fried foods with minimal oil, minimal fat, and still make healthy foods that taste delicious.
Below are 7 healthy and tasty foods that you can make in your air fryer:
1. Air Fryer Sweet Potato Tots
Vegetable sides are one of the most popular things people make in their air fryer. For a healthier version of sweet potato tots, check out this air fryer recipe:
Ingredients:
- 2 oz of peeled sweet potatoes
- 1 tbsp of potato starch
- 1 ½ teaspoons of kosher salt
- 1/8 teaspoon of garlic powder
- Pinch of paprika
- Salt and pepper to taste
If you’re looking for a healthier version of a classic, it doesn’t get much better than a set of sweet potato tots. This home-made version is far more beneficial than the standard tater tot. Sweet potatoes can improve gut health and even give you a healthy dose of fiber.
Start by boiling your potatoes until tender then waiting for them to cool for around 15 minutes. Grate the potatoes and toss them with the seasoning and potato starch, before shaping into cylinders. Add some low-calorie cooking spray to your air fryer to start cooking. These tots should take around 12-14 minutes in total.
2. Air Fryer Banana Bread
Who doesn’t love banana bread? Many people are surprised they can make healthier versions of some of their favourite sweet treats in an air fryer. For air fryer banana bread:
Ingredients:
- ¾ cup of whole-wheat flour
- ½ cup of brown sugar
- 2 large eggs (beaten)
- 2 mashed bananas
- ¼ tablespoon of baking salt
- ½ tablespoon of kosher salt
- 1 teaspoon of vanilla extract
- Sprinkle of nutmeg
- 2 tablespoons of chopped walnuts
- 1/3 cup of Greek non-fat yogurt
- 2 tbsp of vegetable oil
Banana bread is a delicious treat full of potassium and flavor. Bananas are rich in nutrients, support digestive health, and are full of antioxidants. To make your banana bread, lay some parchment paper on the bottom of your air fryer, or use a cake pan you can place inside of the fryer.
Whisk your nutmeg, salt, baking soda and flour in one bowl, and the bananas, eggs, sugar, vanilla, and oil in another with your non-fat yogurt. Gently fold the wet ingredients into the flour mixture. Place your bread in the air fryer for around 30-35 minutes.
3. Air Fryer Avocado Fries
Avocados are a healthy fat, so of course avocado fries are healthier than regular fries. To make avocado fries in an air fryer:
Ingredients:
- 2 avocados cut into wedges
- Salt and pepper to taste
- 1 tablespoon of apple cider vinegar
- Sprinkle of garlic powder
- 2 large eggs
- 1 tablespoon of water
- ½ cup of panko breadcrumbs
- ½ cup of whole-wheat flour
Fries are one of the most popular foods to cook in an air fryer for a wonderful crispy texture. Why not change things up a bit by swapping potatoes for avocados? Avocados are high in good fats, and packed full of delicious flavor. To make this recipe, mix your flour, salt, and pepper in a shallow dish. Beat your eggs and water together in a second dish, and your panko crumbs in a third.
Slice your wedges of avocado and place them in the flour, then the egg, then the panko crumbs until fully coated. Place your wedges in the air basket and cook until golden for about 8 minutes. Add some vinegar for a zing of extra flavor.
4. Air Fryer Empanadas
You’ll fall in love with air fryer empanadas:
Ingredients:
- 1 tablespoon of olive oil
- 3 ounces of ground beef or tofu
- ¼ cup of chopped white onion
- 3 ounces of chopped mushrooms
- 2 teaspoons of chopped garlic
- ½ cup of chopped tomatoes
- ¼ teaspoon of cumin
- ¼ teaspoon of paprika
- 8 square gyoza wrappers
- 1 large egg
- Half a cup of sweetcorn
Want something a little different for your lunch? Try some healthy empanadas. Heat your oil in a skillet and add the tofu/beef or onion and cook until they’re starting to brown, then add your mushrooms. Once the mushrooms start to brown, add your garlic, cumin, paprika, and sweetcorn. Stir in the tomatoes and cook for another minute then transfer to a bowl.
Arrange your gyoza wrappers on a work surface and place around a tablespoon of filling in the middle of each wrapper. Beat your egg and use the mixture to brush the edges of the wrappers, pinching to seal. Then add your empanadas to the air fryer basket, cooking for around 7 minutes.
5. Air Fryer Apple Chips
If you want something to satisfy your sweet tooth during the day, without adding extra inches to your waist, these apple chips could be the perfect choice. Start by slicing your apple into chips as thinly as you can, and place them in a bowl with your oil, cinnamon, and a sprinkling of sugar.
Coat the air fryer basket with cooking spray and cook your apples for about 12 minutes, turning regularly to ensure they remain crisp on all sides. While your apples are cooking, mix some Greek yogurt with some almond or peanut butter, and a teaspoon of honey for your dip.
Ingredients:
- 1 teaspoon of ground cinnamon
- A sprinkling of brown sugar
- 1 teaspoon of honey or maple syrup
- 2 teaspoons of canola oil
- 1 apple
- 1/3 cup of Greek yogurt (for dipping)
- Almond or peanut butter
6. Air Fryer Spanakopita Bites
If you’re hoping to impress your friends and loved ones at an upcoming event, these flavor-packed parcels could be an excellent choice. Start by cooking your spinach for around 5 minutes in a large pot, then draining and leaving the greens to cool. Stir your spinach, feta, cottage cheese, and parmesan together in a bowl.
Add your egg white, lemon zest, oregano, salt, pepper, and paprika until well blended. Putting your mixture to one side, lay out your phyllo sheets and add some oil with a pastry brush. You’ll want to layer a few sheets to create the flaky texture. Add about a tablespoon of filling to each strip, then fold the pastry into parcels. Cook for around 12 minutes in your air fryer, or until golden brown.
Ingredients:
- 1 egg white
- 10 ounces of baby spinach
- 2 tablespoons of water
- ¼ cup of cottage cheese
- ounce of feta cheese
- 2 tablespoons of parmesan (grated)
- 1 teaspoon of lemon zest
- 1 tablespoon of oregano (dried)
- 1/8 teaspoon of paprika
- Salt and pepper to taste
- 1 tablespoon of olive oil
- 4 sheets of phyllo dough
If you’re hoping to impress your friends and loved ones at an upcoming event, these flavor-packed parcels could be an excellent choice. Start by cooking your spinach for around 5 minutes in a large pot, then draining and leaving the greens to cool. Stir your spinach, feta, cottage cheese, and parmesan together in a bowl.
Add your egg white, lemon zest, oregano, salt, pepper, and paprika until well blended. Putting your mixture to one side, lay out your phyllo sheets and add some oil with a pastry brush. You’ll want to layer a few sheets to create the flaky texture. Add about a tablespoon of filling to each strip, then fold the pastry into parcels. Cook for around 12 minutes in your air fryer, or until golden brown.
7. Air Fryer Coconut Shrimp
If you’re looking for a fun way to add more fish to your diet, and delight your loved ones at an upcoming party, try this recipe. Stir your flour, salt, and pepper together in a small dish and beat your eggs in a secondary dish. Add the panko and coconut to a third dish. Hold each shrimp by the tail and dip it in the flour, then egg, then coconut mixture.
Place your shrimp in the air fryer and cook for around 6 to 8 minutes, turning regularly to help ensure an even texture on all sides. While your shrimp cook, mix up some chopped chili, honey, and lime juice in a small bowl for a dip.
Ingredients:
- ½ cup of whole-wheat flower
- Salt and pepper to taste
- 2/3 cup of flaked coconut (unsweetened)
- 1/3 cup of panko breadcrumbs
- 12 ounces of peeled raw shrimp
- 1/3 cup of honey
- 1 chili pepper
- ½ tsp of garlic powder
- Cooking spray
- 2 large eggs
- Half a lime
Cooking Healthy Foods in Your Air Fryer
An air fryer isn’t a necessary purchase for healthy cooking. You can still reduce the amount of fat in your meal by using other cooking methods, such as steaming or roasting, instead of deep-frying. However, if you’re looking for a quick and convenient way to replace the standard frying process, an air fryer could be a good investment.
Air fryers are easy to use, fun to use, and a great addition to your kitchen if you have the counter space. Mini air fryers are available for people with less counter space or smaller kitchens.
If you’ve been struggling to give up on classic foods from fries to fried chicken, an air fryer can give you the versatility you need to explore more flavors and options. There are endless air fryer recipes for unique takes on healthy foods you’ll love.
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