Fry Away Fat! 9 Air Fryer Meal Ideas for Healthier Eating

Crispy Chicken Wings

Recipe:

• 2 lbs chicken wings, separated at joints and wingtips discarded
• 1 tablespoon baking powder
• Salt and pepper, to taste
• Optional: your favourite dry rub or sauce

Nutritional Benefits:

• Good source of protein
• Lower in fat than deep-fried wings
• It can be customized with healthier sauce options

Instructions:

1. Pat chicken wings dry with paper towels.
2. Toss wings with baking powder, salt, and pepper in a large bowl.
3. Preheat the air fryer to 400°F (200°C).
4. Place wings in a single layer in the air fryer basket, not overlapping.
5. Cook for 20-25 minutes, flipping halfway, until crispy and cooked.
6. If desired, toss cooked wings in your favourite dry rub or sauce.
7. Serve immediately and enjoy!

Fish Tacos

Recipe:

• 1 lb firm white fish (such as cod or tilapia), cut into 1-inch strips
• 1/4 cup flour
• 1/4 cup cornmeal
• 1 teaspoon chilli powder
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 1 egg, beaten
• 8 small corn tortillas
• Toppings: shredded cabbage, diced tomatoes, sliced avocado, lime wedges

Nutritional Benefits:

• High in protein and omega-3 fatty acids
• Lower in fat than traditional fried fish tacos
• Loaded with fresh, nutrient-dense toppings

Instructions:

1. In a shallow dish, combine flour, cornmeal, chilli powder, garlic powder, salt, and pepper.
2. Dip each fish strip into the beaten egg, then coat in the flour mixture.
3. Preheat the air fryer to 400°F (200°C).
4. Arrange the fish strips in a single layer in the air fryer basket without overlapping.
5. Cook for 8-10 minutes, flipping halfway, until golden brown and cooked through.
6. Warm the corn tortillas in a dry skillet or microwave.
7. Assemble tacos by placing fish strips on each tortilla and adding desired toppings.
8. Serve with lime wedges for squeezing, and enjoy!

Sweet Potato Fries

Recipe:

• 2 large sweet potatoes
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• Salt, pepper, and desired spices (e.g., paprika, garlic powder)

Nutritional Benefits:

• High in fibre and vitamin A
• Lower in fat and calories than traditional fries
• It provides a healthier alternative to regular fries

Instructions:

1. Preheat the air fryer to 400°F (200°C). Wash and peel the sweet potatoes.
2. Slice the sweet potatoes into 1/4-inch thick fries.
3. Place sweet potato fries in a bowl and toss with cornstarch.
4. Add olive oil and desired seasonings, tossing to coat.
6. Arrange the sweet potato fries in a single layer in the air fryer basket without overlapping.
7. Cook for 12-15 minutes, shaking the basket halfway through, until crispy and golden brown.
8. Serve immediately and enjoy!

Crispy Tofu Nuggets

Recipe:

• 14 oz extra-firm tofu, drained and pressed
• 1/2 cup flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper, to taste
• 1 egg, beaten
• 1 cup panko breadcrumbs

Nutritional Benefits:

• High in protein and low in fat
• Vegetarian-friendly
• It provides a healthier alternative to traditional nuggets

Instructions:

1. Cut the pressed tofu into 1-inch cubes.
2. Combine flour, garlic powder, onion powder, salt, and pepper in a shallow dish.
3. Dip each tofu cube into the beaten egg, then coat in the flour mixture, followed by the panko breadcrumbs.
4. Preheat the air fryer to 400°F (200°C).
5. Arrange the breaded tofu cubes in a single layer in the air fryer basket without overlapping.
6. Cook for 12-15 minutes, flipping halfway, until golden brown and crispy.
7. Serve with your favourite dipping sauce, and enjoy!

Air Fryer Meatballs

Recipe:

• 1 lb ground meat (beef, pork, or turkey)
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup finely chopped onion
• 1 clove garlic, minced
• 1 large egg
• Salt and pepper, to taste

Nutritional Benefits:

• Good source of protein
• Lower in fat than pan-fried or baked meatballs
• It can be customized with leaner meat options

Instructions:

1. In a large bowl, combine all ingredients and mix until well combined.
2. Shape the mixture into 1.5-inch meatballs.
3. Preheat the air fryer to 400°F (200°C).
4. Arrange meatballs in a single layer in the air fryer basket without touching them.
5. Cook for 12-15 minutes or until meatballs are cooked and browned.
6. Serve with spaghetti, marinara sauce, or as a standalone snack.

Zucchini Chips

Recipe:

• Two medium zucchinis, thinly sliced
• 1 tablespoon olive oil
• 1/2 cup grated Parmesan cheese
• Salt and pepper, to taste

Nutritional Benefits:

• Low in calories and high in fibre
• Rich in vitamins and minerals
• A healthier alternative to traditional potato chips

Instructions:

1. Toss zucchini slices with olive oil, salt, and pepper in a large bowl.
2. Dip each zucchini slice into grated Parmesan cheese, coating both sides.
3. Preheat the air fryer to 400°F (200°C).
4. Arrange zucchini slices in a single layer in the air fryer basket without overlapping.
5. Cook for 8-10 minutes or until crispy and golden brown.
6. Serve immediately and enjoy!

Air Fryer French Toast

Recipe:

• Four slices of whole-grain bread
• 2 large eggs
• 1/4 cup milk (any type)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• Maple syrup, fresh berries, or yoghurt for serving (optional)

Nutritional Benefits:

• Lower in fat and calories than traditional French toast
• Whole-grain bread provides extra fibre and nutrients
• It can be customized with healthy toppings

Instructions:

1. Whisk together eggs, milk, vanilla extract, and cinnamon in a shallow dish.
2. Dip each bread slice into the egg mixture, coating both sides.
3. Preheat the air fryer to 375°F (190°C).
4. Place bread slices in the air fryer basket in a single layer.
5. Cook for 8 minutes, flipping halfway, until golden brown and crispy.
6. Serve with maple syrup, fresh berries, or yoghurt, if desired.

Crispy Brussels Sprouts

Recipe:

• 1 lb Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Optional: balsamic glaze for drizzling