Air fryers have exploded in popularity, and for good reason. They promise all the crunch and flavour of fried foods, but with less oil and fewer calories. But how healthy are they really, and what are the best foods to make in one? Let’s break it down.

Why Choose an Air Fryer?

Unlike deep frying, which submerges food in oil, air frying circulates hot air to cook food quickly and evenly.

Less oil: Uses significantly less than deep frying
Fewer calories & saturated fats: Especially if using olive oil spray
Still crispy: Maintains texture and flavour without being greasy

Air Fryer Protein Favourites

Protein foods get a boost in the air fryer. They cook faster, stay juicy, and develop a crispy outside.

• Crispy Chicken Bites: Coated in wholemeal breadcrumbs, lightly sprayed with oil

• Salmon Fillets: Crispy skin, tender inside

• Tofu Cubes: Tossed in soy sauce or spices, crunchy finish

• Marinated Tempeh: Garlic/soy seasoning, great for salads

• Roasted Chickpeas: Spiced, crunchy protein snack

• Turkey Meatballs: Lighter than beef, cook evenly without excess oil

Crispy Veggie Options

Veggies transform in the air fryer; crispy, golden, and way more exciting than steamed.

• Zucchini Chips: Light crumb, low-cal alternative to potato chips

• Cauliflower Wings: Tossed in spices or buffalo sauce

• Sweet Potato Fries: Naturally sweet, crunchy on the outside

• Broccoli Florets: Garlic or parmesan roasted

• Potato Wedges: Healthier version of classic fries

• Brussels Sprouts: Halved and seasoned, caramelised edges

Healthy Snack Ideas

Looking for quick snacks that aren’t from a packet? The air fryer has you covered.

• Pita Chips: Wholemeal pita, cut, seasoned, air fried

• Apple Chips: Thin slices, lightly cinnamon-dusted

• Falafel Balls: Air-fried for a lighter, protein-rich option

• Stuffed Mushrooms: Filled with herbs, cheese, or breadcrumbs

• Mini Egg Muffins: Veggies and cheese in muffin cups

• Stuffed Capsicum Bites: Ricotta or hummus filled, roasted

Convenience: Ready-Made Options

Supermarkets now stock high-protein frozen foods that air fry perfectly. While not an everyday essential, they can be handy:

• Fro-Pro protein burritos, pies, chicken, or dumplings

• Air-baked frozen fish or chicken options

• Pre-marinated, high-protein products

These can save time, but aim to balance them with fresh wholefoods.

Mix & Match Meals

Here are some quick combos you can throw together for balanced meals:

• Salmon fillet + potato wedges + broccoli florets

• Crispy chicken bites + zucchini fries + edamame

• Tofu cubes + cauliflower wings + brown rice

• Turkey meatballs + Brussels sprouts + pita chips

• Falafel balls + sweet potato fries + kale chips

Bottom Line

Air fryers make healthy eating easier. They save time, cut back on oil, and keep food exciting. Whether it’s proteins, veggies, or snacks, there are endless ways to use yours for quick, nourishing meals.