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Must Try Healthy Air Fryer Recipes

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

With blood pressure awareness month ahead of us, its time to talk about fried food. As they are biggest contributors to high blood pressure and hypertension. Here in Texas, we take our fried food very seriously. Fried foods are full of saturated fats and simple carbs. They will not push you further to your health and fitness goals.

Today we are going to fire up the Air Fryer. With an Air Fryer, you can actually cut down the calories by more than 60% and even more when it comes to saturated fats. I’m going to show you 4 healthy, must-try air fryer recipes that you are going to love.

Are you in the market for an air-fryer? I got you covered, check out my review of the Philips Air Fryer Review that I did last year – it’s the one I’m using for this video series so it has passed the “test of time!”  Enjoy the video and my healthy air fryer recipes!

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Air-Fried Popcorn

Ingredients

air fried popcornIngredients for 6 cups

Serving size: 1 cup
  • 40g (~3 tablespoons) dried corn kernels (I used white corn)
  • spray avocado oil
    • Substitutes (preferably oils with a high smoke point): coconut oil; safflower oil; peanut oil
  • sea salt & pepper to taste
  • Garnish
    • 2 tablespoons nutritional yeast
    • dried chives

 

Steps

air fried popcorn

  1. Set air fryer machine to 390F (199C).
  2. Add the kernels to the fryer basket and lightly spray with a little avocado/coconut oil.  If needed, line the sides of the tray with aluminum foil to prevent popped popcorn from leaving the basket and flying around in the air fryer.
  3. Insert the basket and set time for 15 minutes.  Check on it every 3 to 5 minutes to ensure the kernels are not burning.  Once they begin to pop, monitor them closely until the popping sound stops, or until the 15 minutes has expired.
  4. Remove the basket immediately and dump the contents in a large bowl.  Lightly spray with coconut or avocado oil, then dust with garnish to taste.
  5. Enjoy warm or at room temperature.

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Calories
20
Protein
1g
Fat
1g
Carbs
5g
Sodium
Fiber
1g
Sugar
0g
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Air Fried Patatas Bravas

Ingredients

air fried patatas bravasIngredients for 4 servings:

  • 300g red potato, cut into 1-inch chunks
  • 1 tablespoon avocado oil
    • Substitutes (preferably oils with a high smoke point): coconut oil; safflower oil; peanut oil
  • 1 teaspoon garlic powder
  • pinch of sea salt & pepper
  • Seasoning
    • 1 tablespoon smoked paprika
    • 1/2 teaspoon cayenne (optional)
    • sea salt & pepper to taste
  • Garnish
Steps

healthy air fryer recipes

  1. Bring a pot of water to boil.  Add the cut red potatoes and cook for no more than 6 minutes.  Immediately remove the potatoes from the water using a strainer and place them on a kitchen towel to cool and to pat dry.  Once the potatoes have cooled to about room temperature (about 15 minutes), ensure they are “dry” then add them to a large bowl along with avocado oil, garlic powder and sea salt and pepper.  Coat the potatoes then add them to an air-fryer basket, preferably in batches, so not to overcrowd the basket which can lead to inadequate “frying.”  Food needs room to breathe.
  2. Set air fryer to 390F (199C).
  3. Add the basket to the air fryer and bake for 15 minutes, shaking the basket at 7 minutes.  To ensure a nice crispy coating, you can also lightly spray the potatoes with avocado oil one last time before frying.  The outer layer should be golden brown with crispy flakes.
  4. Add the “fried” potatoes to a bowl, lightly spray with avocado oil, then add the seasonings.  Shake the bowl to coat potatoes then enjoy immediately with your favorite condiment – I used an easy garlic aioli recipe.
Calories
97
Protein
1g
Fat
4g
Carbs
15g
Sodium
Fiber
1g
Sugar
1g
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Air Fried Guacamole

Ingredients

air fried guacamole

Ingredients for 10 fried guacamole (ping pong size)

  • Guacamole
    • 3 medium ripe avocados
    • juice from 1 lime
    • 1/3 cup chopped onion
    • 2 teaspoons cumin
    • fresh finely chopped cilantro to taste (about 1/3 cup)
    • sea salt & pepper to taste
    • 8 tablespoons fine almond flour
  • 1 egg
  • 1 egg white
  • 1/3 cup almond flour
    • Substitute: unflavored protein powder or protein baking powder; coconut flour; tapioca or arrowroot powder
  • 90g (1 1/2 cups) gluten free panko
    • Substitute: regular panko; wheat breadcrumbs
  • spray olive oil
Steps

 

air fried guacamole

  1. In a bowl, mix and mash the ingredients for the guacamole WITHOUT the almond flour.  Once you have the desired taste, add in the almond flour until it the guacamole is thick, like brownie batter.  Add additional tablespoons of almond flour to the batter as needed to make it thick.  Be careful not to add too much lime juice as that will make the guacamole wet and loose. Set the bowl in the freezer to harden for 1 – 2 hours until it has hardened.
  2. Line a baking sheet with parchment paper or nonstick foil.  Use a spoon to scoop out the guacamole and form a ball, about the size of a ping pong ball, with your hands and place it on the baking tray.  Repeat VERY quickly with remaining guacamole.  Cover the tray with nonstick foil and place in the freezer for at least 4 hours or overnight.
  3. Set air fryer to 390F (199C).
  4. Beat eggs together in a bowl.
  5. You MUST work quickly and likely will have to do this in batches.  Lightly spray a guacamole ball in olive oil to help them get “sticky,” then dip it in almond flour, then the egg mixture, then panko crumbs. Repeat ONLY until you have enough guacamole balls to fill the air fryer basket (while giving them ample space to breathe), then place the rest of the balls (without coating) back in the freezer.
  6. Place the coated balls in an air fryer basket, spray them with a little olive oil and cook for 6 to 8 minutes or until the outside is golden brown.  If the balls begin to crack, take them out of the air fryer.  Allow them to slightly cool before handling since they become more firm as they cool.  Repeat steps 5 & 6 for any remaining balls.
  7. Enjoy!
Calories
179
Protein
6g
Fat
13g
Carbs
14g
Sodium
Fiber
6g
Sugar
1g
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Air Fried German Pancakes

Ingredients

air fried german pancakes

Ingredients for ~5 pancakes

Serving size ~1/2 cup of batter

  • 3 whole eggs
  • 1 cup whole wheat flour
    • Substitutes: oat flour
  • 1 cup almond milk
    • Substitutes: coconut milk; reduced fat milk; 2% whole milk
  • pinch of salt
  • 2 heaping tablespoons unsweetened applesauce (optional yet recommended to replace the need for added oil or butter)
  • Garnish ideas
    • fresh berries
    • Swerve confectioners sugar
    • raw unsweetened cacao nibs (for crunch and antioxidants)
    • Greek yogurt
    • maple syrup (optional)
Steps

air fried german pancakes

  1. Set air fryer to 390F / 199C.  Set the cast iron tray or ramekin inside the air fryer as it heats.
  2. Add all ingredients for the batter to a blender and blend until smooth.  If the batter happens to be too thick, simply add tablespoons of milk and/or applesauce to thin it out.
  3. Spray a cast iron tray or ramekin with nonstick baking spray, then pour in a serving of the batter.
  4. Air fry for 6 to 8 minutes.  Do NOT worry if the top comes out kind of “hard” to touch.  That’s the benefit of using the air fryer – it gives the pancake a nice firm outer coating/edges that softens as it cools.
  5. Store the remaining batter in an airtight container in the fridge to make it fresh every morning.
  6. Garnish and enjoy!
Calories
139
Protein
8g
Fat
4g
Carbs
18g
Sodium
Fiber
3g
Sugar
1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.