Love the taste and texture of fried foods, but hate the calories and fat? An air fryer is your solution, says Amy Gorin, RDN, a plant-based diet specialist in Union City, New Jersey.
Instead of a deep fryer's vat of hot oil — into which you plunge your food — these small countertop appliances use a fan to circulate hot air, which quickly toasts food from the outside in. The result: the same crispiness you love with less oil, meaning fewer calories and less unhealthy fat.
You can use an air fryer to make healthier versions of your favorite fried foods, such as fries, mozzarella sticks, and churros, keeping in mind that you’ll still want to eat them in moderation. After all, healthier mozzarella sticks are still mozzarella sticks, Gorin notes. But this appliance can do even more, allowing you to whip up veggies along with proteins like beef, chicken, fish, and tofu.
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An air fryer is a great option for quick meals and snacks. “It takes much less time to preheat than an oven,” says the Denver-based recipe developer Leanne Ray, RDN. Typically, you can score a crispy and delicious meal or snack in 30 minutes or less — and that includes prep time.
Still skeptical? Have a look at these 10 tasty air-fryer recipes that are sure to rival anything made in an oven or deep fryer.
An Easy Way to Reduce Fat While Cooking
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Crispy Sesame Tofu
Prep time 10 minutes
Cook time 20 minutes
Total 30 minutes
For a healthy alternative to your favorite Asian takeout, try this easy, flavorful recipe for tofu with sesame soy glaze from Kirbie's Cravings. Tofu, a versatile meat substitute made of condensed soy milk, is a good source of protein, calcium, and iron. One 3 ounce (oz) serving provides roughly 8 grams (g) of protein, 150 milligrams (mg) of calcium (11.5 percent of the daily value [DV]), and 1.4 mg of iron (nearly 8 percent of DV), per the USDA.
Plus, this recipe is a cinch to make. Just slice up a block of firm or extra-firm tofu (other types of tofu will be too soft for this recipe) into cubes and stick them right into the air fryer; no need to press out the water or coat the tofu in oil ahead of time. While the tofu is cooking (about 20 minutes), whisk up some low-sodium sesame soy sauce and get your garnishes of sesame seeds and thinly sliced scallion ready. For a stronger sesame flavor, swap out half the sesame oil for tahini (sesame paste) when you make your sesame soy sauce. Serve with steamed veggies and rice or any gluten-free grain.
One-quarter of this tofu recipe (not counting any sides you serve with it) provides: 125 calories, 7g fat (1g saturated), 7g carbohydrates, 1g fiber, 10g protein
Shrimp and Vegetables
Prep time 5 minutes
Cook time 20 minutes
Total 25 minutes
“It doesn’t get much easier than this,” Ray says. Thanks to healthy frozen staples such as shrimp and vegetables, this flavorful meal from the blog Air Fryer Fanatics comes together in only 25 minutes. Plus, seafood like shrimp provide omega-3 fatty acids, a form of polyunsaturated fatty acid that supports the health of your heart, blood vessels, lungs, and immune system, according to the National Institutes of Health (NIH). If you’re on a pescatarian diet or enjoy seafood, this one’s for you.
One serving (¼ of the total recipe) offers: 100 calories, 4g fat (1g saturated fat), 15g carbohydrates, 1g fiber, 2g protein
Optional: Serve over your choice of brown or wild rice.
Chicken Tenders
Prep time 10 minutes
Cook time 10 minutes
Total 20 minutes
“If you love the traditional deep-fried version of chicken tenders, this air-fryer recipe is a lighter option that's also faster and less of a mess,” Ray says. The only ingredients you’ll need for this simple recipe from The Holy Mess are chicken breast tenders, eggs, whole-wheat bread crumbs, and Cajun spice for an added kick. Set aside 10 minutes to prep the tenders and 10 minutes to cook them (20 minutes total). Then, pair these chicken tenders with a green salad to make it a complete meal, Ray says.
A serving of these tenders (¼ of the total) provides: 209 calories, 6g fat (2g saturated fat), 15g carbohydrates, 3g fiber, 24g protein
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Vegan Zucchini Lasagna
Prep time 9 minutes
Cook time 21 minutes
Total 30 minutes
Cooking for one? Whip up this vegan lasagna, which is ready in just 30 minutes (9 minutes to prep, 21 minutes to cook). “This is a tasty choice for plant-based eaters,” Gorin says. You get protein from the tofu ricotta, she says. This recipe is packed with a hearty dose of nutritious veggies, thanks to the baby spinach leaves and shredded zucchini. Zucchini, for one, provides 1.2 g fiber, for about 4 percent of the DV; 324 mg potassium for 7 percent of the DV; and 22 mg vitamin C per cup of chopped veg, for about 24 percent of the DV, according to the USDA.
One of these single-serve lasagnas from the blog Cadry’s Kitchen offers: 344 calories, 9g fat, 52g carbohydrates, 3g fiber, 14g protein
Air Fryer Salmon
Prep time 2 minutes
Cook time 8 minutes
Total 10 minutes
This simple salmon recipe from FeelGoodFoodie is both quick and low-carb. It’s also packed with flavor, thanks to the garlic powder and paprika. Fish like salmon offer vitamin B12, a water-soluble vitamin your body uses to form DNA and red blood cells, the NIH notes. You’ll find 3.5 mcg of vitamin B12 (that’s 146 percent of the DV!) in just 3 oz of raw pink salmon, according to estimates from the USDA. Pair your salmon fillet with a fresh salad or a side of green beans and a serving of whole grains for a complete meal.
One of these 6 oz salmon fillets provides: 276 calories, 14g fat (2g saturated fat), 1g carbohydrates, 1g fiber, 34g protein
Black Bean Burger
Prep time 3 minutes
Cook time 10 minutes
Total 13 minutes
“This homemade vegan burger is on the lighter side,” Gorin says. Each burger is loaded with black beans, for stomach-filling protein and fiber. Just one ½ cup serving of black beans provides 8 g of protein and 6 g of fiber, for about 21 percent of the DV, according to the USDA. The best part: These filling burgers from the blog Awe Filled Homemaker take only a few minutes to prep and 10 minutes to cook. Serve them traditional-style on a bun, or on top of a salad. “Either way, make sure to pair a bunch of veggies with it,” Gorin says.
One burger (the recipe makes six total) provides: 167 calories, 1g fat, 31g carbohydrates, 6g fiber, 8g protein
Pop Tarts
Prep time 10 minutes
Cook time 12 minutes
Total 22 minutes
Replace boxed Pop Tarts with this cleaned-up version from the blog Recipe Diaries. All you need is self-rising flour, Greek yogurt, strawberry jam, powdered sugar, milk, almond extract, and red food coloring (optional), and you’ll get a tasty treat in 22 minutes (10 minutes to prep, 12 minutes to cook). “The Greek yogurt adds filling protein to this recipe to help keep you feeling fuller for longer,” Gorin says. One cup of plain nonfat Greek yogurt provides a whopping 25 g of protein, according to estimates from the USDA.
“[This recipe] is still a treat, though, so make sure to include it in your daily allotment for added sugar,” Gorin says.
One pop tart (the recipe makes six) has: 137 calories, 0.4g fat, 29.6g carbohydrates, 0.6 g of fiber, 6.3g protein, and 8g sugar
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Cauliflower Chickpea Tacos
Prep time 10 minutes
Cook time 20 minutes
Total 30 minutes
This vegan taco recipe features cauliflower and chickpeas, making it a high-fiber meal option. “Fiber is so important for many reasons, like making meals filling and keeping your digestive system happy,” Ray says. For example, just 1 cup of canned chickpeas provides a whopping 13 g of fiber, for about 46 percent of the DV, according to the USDA. If you buy chickpeas canned with sodium, rinse them thoroughly with water to reduce your sodium intake. The olive oil and taco seasoning add bright flavor to this recipe. Prep these tacos in just 10 minutes and let them cook for 20 minutes (30 minutes total).
One serving of this recipe (¼ of the total) from the blog Sweet Peas & Saffron provides: 508 calories, 77g carbohydrates, 20g protein, 15g fat (2g saturated fat), 16g fiber.
Optional: Top with avocado slices, cabbage, and a drizzle of yogurt. If you’re watching your carb intake, Gorin recommends swapping out the tortillas for lettuce wraps.
Sweet Potato Fries
Prep time 4 minutes
Cook time 20 minutes
Total 24 minutes
Sweet potato is the star of this simple side dish. And this root vegetable is a great source of vitamin A, which helps keep your eyes and immune system healthy, according to the NIH. One raw sweet potato (roughly 5 inches long) provides an impressive 922 mcg, or 102 percent of your DV of vitamin A, according to estimates from the USDA. Just slice up a sweet potato and coat with avocado oil, paprika, salt, and pepper, and you’ll get a batch of healthy, tasty fries in less than 30 minutes (4 minutes to prep and 20 minutes to cook).
One serving of this recipe (½ of the total) from the blog A Pinch of Healthy offers: 236 calories, 5g fat (1g saturated fat), 46g carbohydrates, 7g fiber, and 4g protein.
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Eggplant Bacon
Prep time 10 minutes
Cook time 15 minutes
Total 25 minutes
Thanks to this simple, plant-based recipe from Live Eat Learn, you can score the flavor and texture of bacon with eggplant. Simply slice up a medium-size eggplant and brush with a mixture of soy sauce, sesame oil, olive oil, maple syrup, lemon juice, spices, and vegan Worcestershire sauce (this should take about 10 minutes). Then, pop the slices in the air fryer and cook for 15 minutes. You’ll get a vegan alternative to bacon that’s perfect with pancakes or in a BLT. Plus, eggplant is a rich source of anthocyanins, a pigment with antioxidant effects, according to a past review.
One-quarter of this recipe offers: 99 calories, 7.2g fat (1g saturated fat), 8.9g carbohydrates, 4.3g fiber, 1.7g protein
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
Lauren Bedosky
Author
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.