Healthy Air Fryer Recipes

Ashlee Wright, RD, LD/N
Registered Dietitian, Orlando Health

If you’re into cooking, you might have heard from a family member or friend about an air fryer. You’re probably wondering if it’s the right tool for you to add to your kitchen. An air fryer circulates hot air around the food, making it crisp, as if you were deep frying the food. It saves calories, requiring very little oil or cooking spray, and it is also a time saver with minimal time to preheat and shortened cooking times

So, what can you cook in the air fryer? The possibilities are endless, you’re not limited to fried chicken tenders and French fries. Think fish, seafood, vegetables, turkey sausage/bacon, hard-boiled eggs, just to name a few! When selecting an air fryer, do your research to see what type fits your needs. There are a variety of sizes and capabilities when it comes to this cooking gadget. Some have more functions such as baking and broiling, while others have a larger basket or 2 baskets to cook 2 different foods at one time. I have also found it very easy to clean, which is also a bonus!

Easy Chicken Tenderloins

Looking to whip up a quick dinner, or meal prep your protein for the week? We’ve got the recipe for you!

Ingredients

1 lb. chicken tenderloins

Spices of your choice (garlic powder, onion powder, parsley, chili powder, salt, pepper to give some examples)

Instructions

Spray both sides of chicken tenderloins with cooking spray.
Air fry at 400 degrees for 13-15 minutes, flipping halfway through (internal temperature for chicken should be 165 degrees).

Use to top salads, make chicken salad, or an easy chicken wrap or burrito (think chicken, salsa, black beans, and cheese on a whole wheat tortilla) for lunches.

Sweet Potato Wedges

Craving French fries? Who isn’t?! Check out this healthier alternative!

Ingredients

2 large sweet potatoes cut into wedges (makes about 4 servings of wedges)

Olive oil or olive oil spray

Spices – garlic powder, onion powder, oregano, parsley, salt, pepper

Instructions

Poke holes into sweet potatoes with a fork and microwave (wrapped in a damp cloth or paper towel) for 4 minutes.
Microwaving slightly helps to make the potatoes easier to cut and reduces overall cooking time.
Slice potato into wedges. Spray with olive oil to coat and toss with spices of your choice (see suggestion).
Air fry at 400 degrees for 20-25 minutes, flipping halfway. If necessary, cook in batches as you don’t want to overcrowd the potatoes.

Air Fryer Roasted Broccoli

Broccoli usually gets a bad rep. But this recipe is sure to be a crowd pleaser, even for the kiddos!

Ingredients

1 head of broccoli

1.5 tbsp. olive oil

Dash of salt, pepper, ½ tsp. minced garlic

Instructions

Chop head of broccoli into florets.
Toss with olive oil, salt, pepper, and minced garlic.
You could also add some lemon juice and salt-free seasoning if you want to eliminate the salt completely.
Air fry at 400 degrees for 13-15 minutes, tossing at the halfway point.

If you’re looking to put together quick meals and don’t want to preheat the oven as often, consider an air fryer for your next kitchen adventure.

Do you have recipe or healthy eating tips? Share it with us! We’d love to hear from you in the comments below:

About the Author

Ashlee Wright, RD, LD/N, is an outpatient dietitian with Orlando Health. She is a registered and licensed dietitian with a Bachelor of Nutrition Science degree from Penn State University and a Master of Dietetics Administration from Utah State University.