Everyone loves the air fryer because it doesn't need oil or extra fat to cook food. "Air fryer cooking delivers the crispy texture we know and love from fried foods but with far less oil and fat than traditional deep frying," explains Melissa Jaeger, head of nutrition at the nutrition tracking app MyFitnessPal. To find out which are the healthiest foods you can cook in an air fryer, we consulted registered dieticians for their recipes and expert air fryer tips.
1. Salmon
Topped with lemon and herbs, salmon can make for a tasty air fryer meal. PJjaruwan / Getty
"In my opinion, salmon is hands-down the best healthy air fryer food," says Jessica McAllister, a military and tactical performance registered dietitian. "It's packed with high-quality protein, heart-healthy omega-3 fats and valuable micronutrients like vitamin D, B12 and selenium." Since it's a lean protein, salmon can promote muscle repair and energy, while its omega-3s reduce inflammation and support brain and heart health.
McAllister also likes salmon for meal-prepping lunches and dinners because it reheats well. To change things up, you can pair the protein with different spices or sauces for each meal. Yvette Hill, lifestyle medicine dietitian-nutritionist, endorses garlic powder, thyme, pepper and a squeeze of lemon.
However, McAllister warns that you should monitor the cook time of your salmon when it's in the air fryer. Her recipe of choice:
Brush salmon fillets lightly with olive oil or add a simple spice blend for flavor. Cook at 400 degrees Fahrenheit for 7 to 10 minutes, depending on thickness. Don't overcrowd the basket so the air can circulate.
"Keeping the skin on the salmon can be another way to consume more healthy fat," Hill adds. "The skin of the salmon contains a high amount of omega-3 fatty acids." It will also make the salmon extra crispy.
To reheat your salmon, set the air fryer to 350 degrees Fahrenheit and cook for 5 to 7 minutes.
2. Veggie chips
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