Most of us never met a fried food we didn’t like. Whether it’s chicken, donuts, potatoes or something more inventive (fried cookie dough, anyone?), there's just something about that crispy, greasy deliciousness that epitomizes comfort on a plate. Unfortunately, all of that tantalizing taste comes with a fat and calorie trade-off, meaning it doesn't have much of a place in most weight loss and nutrition plans.
Enter the air fryer. This latest trend in healthy kitchen gadgets is taking the internet by storm, promising to fry food with up to 75 percent less fat than conventional fryers. Registered dietitian and nutrition consultant Dana White describes air fryers as a "turbo version" of countertop convection ovens. The machine uses the power of hot, circulating air—with little to no oil—to make crispy food in a short amount of time.
Do air fryers live up to the hype—or are they simply full of hot air?
What's So Great About Air Fryers?
The biggest and most obvious, selling point of air fryers is that they can make all of the standard fried favorites with little or no added oil, which results in a lower fat content than traditional frying methods.
Although White says an air fryer can help to cut unwanted fat and calories from your diet, the device shouldn't be regarded as a license to eat chicken wings day in and day out. As an added bonus, air fryers can often prepare meals faster than regular ovens.
Another benefit is that air fryers are compact and easily portable, plugging into any electrical outlet. White points out that they're ideal for camping, vacations, apartments, dorms or anywhere you need to cook in a small or sans-kitchen space.
What Can You Cook in an Air Fryer?
Almost any foods you enjoy in their fried state can be prepared in an air fryer—but there’s no need to stop at French fries and chicken fingers. As White points out, the machine can also cook non-fried, non-breaded foods, such as baked goods, egg dishes and veggies.
"As long as you know the proper cooking temperature and how to place the food in the fryer basket, you can cook just about anything in an air fryer," she said in an interview with The Food Network.
In fact, White is such a big advocate of the air fryer's versatility that she created an entire cookbook around it. Her “Healthy Air Fryer Cookbook” includes more than 100 recipes for healthier versions of traditionally high-calorie recipes, all of which are 500 calories or less per serving.
6 Tips for Using an Air Fryer - Practice patience. Like most any appliance, there's a bit of a learning curve when using an air fryer as a beginner—but not a terribly steep one. "I had been known to occasionally overcook things when I first started using mine, but with a little practice, air fryers are very easy to use," White says.
- Always preheat. Use the built-in temperature dial to preheat the machine in seconds. This will help to ensure quick, even and precise cooking.
- Add oil to the breading. Moistening the breaded coating with a small amount of oil will help them stick evenly to the surface of the food for consistent crispiness.
- Be open to batches. White points out that the fryer basket in most standard models is a little on the small side, so if you're cooking for a crowd, you might need to prep in batches. "It’s tempting to crowd the air fryer basket with food, but it’s better to let the air circulate and hit the food on all sides for the best texture," she says.
- Keep it clean. Wipe out the inside of the machine between uses to prevent any residue build-up, which can potentially cause some smokiness.
- Invest in a pan. To expand your cooking options, White recommends getting a pan that fits inside the fryer basket.
Choosing the Right Air Fryer
One quick Amazon search will reveal an abundance of machines, with a range of bells, whistles and price points. Are all air fryers created equal, or should you splurge for a pricier model?
"There are many models out there, but I really love the Phillips Original Airfryer," says White. "It's a higher price point compared to some other brands, but well worth it."
Easy Air Fryer Recipes
Raspberry Yogurt Cake: The subtle sweetness of antioxidant-rich raspberries mixes beautifully with the tang of vanilla yogurt in this breakfast cake.
Image courtesy of Dana White Nutrition
Cauliflower and Cheddar Potato Skins: Pile on the cauliflower, sprinkle with a sensible amount of flavorful cheese and get the skin nice and crispy skin in the air fryer for a healthy alternative to this popular pub food.
Image courtesy of Dana White Nutrition
Sweet Potato and Jalapeno Potato Hash: Made with nutrient-rich sweet potatoes and some heat from fresh jalapeno pepper, this is sure to become a go-to snack or side dish.
Image courtesy of Dana White Nutrition
BBQ Wontons: Skip the high-calorie takeout version and prepare these healthier bite-sized snacks with chicken and veggies instead.
Image courtesy of Dana White Nutrition
Zeppole with Cannoli Dip: White recommends cooking the zeppole just before dessert, then serving with espresso and fresh fruit.
Image courtesy of Dana White Nutrition
Have you tried air frying, or would you like to?
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