Registered Dietitians Swear by These 5 Air Fryer Recipes for Healthy Weeknight Meals

The air fryer has earned its place in a lot of kitchens purely on the basis of speed and convenience, but according to registered dietitians, there's a nutritional case for it too. The same convection system that crisps food in minutes does so with dramatically less oil than traditional frying, which means you can get the texture you're actually craving without most of the fat that usually comes with it. For weeknights when time is short and the temptation to order takeout is strong, having five solid dietitian-approved recipes in your back pocket makes the air fryer one of the most useful tools you own.

To help you eat easy-to-make meals and snacks while keeping them on the healthier side, these are the air fryer recipes registered dietitians recommend.

1. Salmon

Topped with lemon and herbs, salmon can make for a tasty air fryer meal. PJjaruwan/Getty Images

"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." Because 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.

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