Five of the healthiest air fryer dishes, recommended by certified nutritionists and prepared with minimal oil.

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We consulted experts to find the healthiest air fryer dishes—they also shared their incredibly easy recipes.
If you're looking for quick, easy, and healthy recipes, our experts have prepared these air fryer dishes for you.
According to Melissa Yeager, director of nutrition at the nutrition tracking app MyFitnessPal, air fryers are healthier than traditional frying because "air fryers provide the crispy texture you know and love, but use much less oil and fat than traditional frying." Another advantage of air fryers is their speed and convenience, which explains why 70% of American adults either already own an air fryer or plan to buy one within the year.
So, which foods are the healthiest? To find the answer, we turned to certified nutritionists for their expert opinions and recipes.
"In my opinion, salmon is absolutely the healthiest food to cook in an air fryer," says Jessica McAllister, a registered dietitian and military tactical training expert. "It's rich in high-quality protein, heart-healthy omega-3 fatty acids, and important micronutrients like vitamins D, B12, and selenium." Because salmon is a lean protein, it promotes muscle recovery and energy, and its omega-3 fatty acids reduce inflammation and promote brain and heart health.
McAllister also likes to use salmon as a make-ahead dish for lunch and dinner because it's easy to reheat. To add variety to the flavor, pair it with different spices or sauces for each meal. Lifestyle nutritionist Yvette Hill recommends garlic powder, thyme, pepper, and a squeeze of lemon juice.
However, McAllister cautions that when cooking salmon in a deep fryer, it's crucial to monitor the cooking time. Her recommended recipe:
Hill added, "Keeping the salmon skin on is another way to get more healthy fats. Salmon skin is rich in omega-3 fatty acids." This also makes the salmon crispier.
Dietitian Amy Chow of the British Columbia Dietitians Association recommends using an air fryer to make vegetable chips because they're quick and easy to prepare, can be added to meals or eaten as a snack, are crispy, delicious, and suitable for all ages. She suggests using sliced ​​sweet potatoes, carrots, zucchini, or kale, as well as cauliflower or broccoli.
Zhou said, "This way, you can get fiber, vitamins, and antioxidants from vegetables without adding extra calories and saturated fat like frying. For kids, it's a particularly fun and familiar way to make vegetables interesting, like potato chips or French fries, but with higher nutritional value."
Zhou added, "A thin layer of olive or avocado oil helps add color and enhance flavor and texture, but too much oil will make food mushy and greasy. Using parchment paper or a liner will help absorb excess oil, prevent sticking, and maintain the integrity of the air fryer."
Hill recommends cooking chicken in an air fryer, a healthier and faster method than traditional fried chicken. "This method is healthier because you don't have to coat the chicken in breadcrumbs or batter, and you don't have to fry it," she says. "Air fryers also reduce the amount of fat in the chicken by allowing excess oil to drain into a drip tray."
If after a busy day you're too tired to chop vegetables and make potato chips, Yeager suggests using an air fryer to cook vegetables, which makes the process much easier. You can cook vegetables that typically require roasting or steaming in the oven or on the stovetop, such as Brussels sprouts, cauliflower, or broccoli, in an air fryer. Simply lightly toss them with oil and your favorite seasonings, then place them in the air fryer.
"Since many people don't get enough fiber and vegetables every day, an air fryer can be an easy way to enhance the flavor of vegetables," Yeager explained.
Registered dietitian and nutritionist Gabriella Nowicki adds that moderately starchy vegetables, such as potatoes, carrots, zucchini, bananas, and beets, tend to do well in a hot air fryer. "A little oil and a thin coating of cornstarch are usually enough to create a crispy crust," says Nowicki.
Novitzky cautions that when it comes to cooking time, starchy vegetables like potatoes or zucchini may require longer in the air fryer than less starchy vegetables like broccoli or green beans. "Experiment with different temperatures and times to find the crispiest texture that suits you best," she advises.
Hill said, "Air fryer cooking preserves the nutrients in sweet potatoes better than other cooking methods, such as boiling. Boiling results in the loss of water-soluble vitamins, such as B vitamins and vitamin C."
Nowitzki said, "The main problem with traditional frying is the cooking method itself. Most fried foods are coated with a layer of batter or breadcrumbs before frying, which increases the carbohydrate and calorie content. Once immersed in hot oil, the breadcrumbs absorb a lot of the oil, further increasing the overall calorie content of the dish."
The type of oil used and the heat are also factors to consider. Novitzky noted that many commercially available frying oils are rich in omega-6 fatty acids, and excessive consumption can cause inflammation. Repeated heating of these oils can also lead to the formation of potentially toxic oxidation products and, in some cases, trans fats, which are associated with increased cardiovascular risk.
"Air fryers remove excess breadcrumbs and oil, making meals healthier," Novitzky said.
Don't overfill the basket: "Air fryers work best when the basket is not too full or when the food is cooked in a single layer," explains Yeager. "It's recommended to cook in batches, placing the food in a single layer, or to shake the basket periodically during cooking to prevent food stuck to the middle layer from becoming soggy."
A thin layer of oil is enough: To prevent sticking and ensure a crispy crust, Nowitzki recommends using a thin layer of oil, such as avocado oil or canola oil, when the temperature exceeds 425 degrees Fahrenheit (about 220 degrees Celsius). "This reduces oxidation," she says.
Shake the air fryer basket: Yeager and Nowicki recommend shaking the air fryer basket during cooking to ensure even heating throughout the food and crisping it up.