Air fryers are all the rage. These clever kitchen appliances use heated air to rustle up dinners in less time than normal ovens and cookers. And because they hardly need any oil, you’ll still get delicious crispy chicken, tasty chips and more — but with way less fat. Now that’s a win-win!
Sounds great, but are air fryers good for you? We’re here to answer all your questions and find out whether they’re actually healthier than other cooking methods.
How does an air fryer work?
Air fryers are small kitchen appliances that you can pop on your counter. They’re super easy to use too. Just slide-out the basket and put your food in. Once your potatoes or pork chops are loaded up, the air fryer quickly moves hot air around the food to cook it. So in a way, air fryers are just compact convection ovens but with a cool and catchy name!
Air fryers make mouth-watering meals though. We’re talking a crunchy and crispy outside, with a soft and chewy inside. Just like your favourite deep-fried snacks. But you can do all of this without having to add much — if any — oil or fat. Plus, air fryers can cook food faster than normal ovens. Saving you time and cutting down your energy bills a bit too.
If you want to learn more, check out our article on what is an air fryer and how does it work?
What can you cook in an air fryer?
We’ve mentioned a few already, but you can cook loads of different foods in an air fryer. They can also bake, grill, roast, and even reheat leftovers too. This makes them super versatile and great for prepping quick dishes. Here are some tasty treats you can air fry:
French fries
Baked potatoes
Chicken breasts and wings
Pork chops
Steaks
Burgers
Fish and seafood
Vegetables (like broccoli, cauliflower, and Brussels sprouts)
Desserts (such as apple or peach crisps and doughnuts)
What are the health benefits of air frying?
Let’s get to the juicy stuff. Just how healthy are air fryers? Well, there are a few reasons why they’re better than other forms of cooking:
1. Less oil and fat
Air fryers use a lot less oil than deep-fat fryers. In fact, they can use up to 75% less oil — making them a much healthier way to cook. This means that you can enjoy your favourite fried foods with fewer calories and less fat. All without losing that glorious, crispy texture we all love.
2. Reduced risk of disease
Yes, it sounds pretty dramatic. But by eating less oil and fat, you can lower your risk of developing diseases linked with a poor diet. Like heart disease, diabetes, and obesity.
3. Retained nutrients
Air fryers use convection heat to cook food quickly at high temperatures. This helps to lock in some of those important vitamins and minerals that can be lost when you’re boiling or frying.
Are air-fried foods healthy?
It all depends on what kind of food you want to air fry. But some of the health benefits are pretty hard to ignore. Not only do air fryers lower the amount of fat you consume, but they reduce the formation of harmful chemicals too (like acrylamide). And if you love staying in shape, air-fried chicken or salmon is a great source of lean protein!
Remember though that air fryers still make mostly fried food — which isn’t exactly the best for you. So, even though they use a lot less oil than deep-fat fryers, you probably shouldn’t use one to make dinner every day.
FAQs
What types of food can I cook in an air fryer for a healthy meal?
If you want to make the most of your air fryer, here are a few healthy options to try out:
Chicken breast: A great source of protein and healthier than deep-fried chicken. Season with your favourite herbs and spices to give it that restaurant-quality taste.
Sweet potato fries: Swap out unhealthy French fries loaded with calories for healthier sweet potato fries that are high in fibre and antioxidants.
Fish: Air fryers can cook vitamin-rich fish quickly and create a perfectly crispy skin. Say bye-bye to slimy salmon, plaice, or cod.
Vegetables: You can cook broccoli, asparagus, green beans, and other veg in an air fryer. Preserving all those valuable nutrients that can be lost through boiling.
Fruit: Fancy a fruity dessert that’ll count as one of your five a day? Try cooking apples or peaches in an air fryer. Then finish it off with ice cream and cinnamon sprinkles.
Fancy a few more ideas for lunch or dinner? Read our piece on 3 easy air fryer recipes that you should try. Or check out our guide on how to make a toasted sandwich in an air fryer.
Are air fryers a healthy cooking option?
Studies have shown that using an air fryer can lower the amount of fat and calories in your food — especially when you compare it to deep-fat frying. So, definitely give air fryers a go if you're looking for a healthier way to cook or if you’re trying to lose weight.
What are the disadvantages of air fryers?
There honestly aren’t many. They’re pretty affordable, cook stuff quickly, reduce fat, and give your food a lovely crispy texture to boot. The only complaints you might hear about are their limited capacity. But even then, you can buy some air fryers with large baskets over 10 litres. And some even have dual baskets so you can fry up a boat-load of fish and chips all at once.
Any more questions?
We hope that covers just about everything. Make sure to give our 5 ways an air fryer can help you in the kitchen article a read for more tips and tricks. And don’t forget to have a look at our big range of air fryers if you’re keen to kit out your kitchen with one.
