Healthy cooking with your air fryer

Is air frying healthy? In short: yes, it can be a great way to make healthy cooking part of your everyday routine. Here’s what makes the air fryer a good fit for a healthy diet – and how to get the most out of it.

Why air frying is a healthy way to cook

• Less oil: You only need a little oil – often just a spray – instead of a pan full of fat like in a deep fat fryer.
• Crispy without deep frying: Hot air gives chips, chicken and veg a golden crunch.
• Quick and easy: Healthy meals are ready in minutes, so it’s easier to skip the takeaway.

Healthy oils for air frying

• Rapeseed oil: Mild in flavour and handles high heat well.
• Olive oil: Great for veg and Mediterranean dishes.
• Tip: Use a spray or a brush to keep amounts small. The NHS recommends choosing unsaturated oils and using them sparingly.

Air fryer tips for a healthy diet

• Get your 5 A Day: Roast veg like peppers, courgettes or broccoli in just a few minutes.
• Go lean: Chicken breast, fish and tofu turn out juicy with very little oil.
• Make your own fakeaway: Homemade chips, nuggets or fish fingers let you control exactly what goes in.

Healthy air frying: quick FAQs

Is air-fried food healthier than deep-fried?

Usually, yes, because you use far less oil. That means less fat and fewer calories.

Do air fryers reduce acrylamide?

Research is mixed. What matters most is not overcooking: aim for golden, not brown.

Do I need oil in an air fryer?

Not always. A light spray helps veg and fresh chips crisp up. Frozen chips are already part-fried, so they don’t need any.

Looking for inspiration? You’ll find plenty of healthy air fryer recipes in the Air Fryer Club app.