16 Easy & Healthy Air Fryer Recipes for Every Meal (2023) | Crompton (2024)

If you want to cook delicious treats without worrying about extra calories, an air fryer may be the right option for you. Air fryers can be an alternative to traditional frying methods. They can cook food with significantly less oil while giving similar results to traditional frying. To help you air fry your food while keeping your calorie count in check, we have curated a list of mouthwatering but healthy air fryer recipes. So, wait no more and dive into a collection of simple yet satisfying recipes that will make your taste buds happy.

What Is an Air Fryer and How Does It Work?

An air fryer is a compact kitchen appliance that can replicate the crispy results of deep-frying without utilising too much oil. It cooks food by circulating hot air around the food at high speed to give a crispy layer while keeping the food tender from within. It utilises a convection mechanism by having a heating element and a fan that blows the hot air around the food. This rapid circulation of hot air helps cook the food evenly. It gives that deep-fried crispy texture while using minimal to no oil compared.

Key Components of an Air Fryer:

• Basket or inner bowl: The basket is where you place your food. It allows the hot air to circulate evenly around the ingredients for even cooking.
• Heating element: It is located above the cooking chamber. The heating element generates the heat needed for cooking different ingredients.
• Fan: It circulates the hot air throughout the cooking chamber to facilitate even cooking and crispy results.

Benefits of an Air Fryer

Let’s explore why adding an air fryer to your kitchen can be a smart choice as well as the health benefits it brings to the table.

• Reduced oil consumption

Traditional frying methods involve submerging food in significant amounts of oil, leading to high-calorie food. But with an air fryer, you can have that crispy and golden-brown texture with just a fraction of the oil. For those conscious of their calorie intake, the air fryer provides a healthier alternative to traditional cooking methods. You can enjoy your favourite fried foods with fewer calories, making it easier to maintain a balanced diet while still relishing the flavours and textures you love.

• Retained nutrients

Air frying reduces nutrient loss in comparison to a few other cooking methods. The quick cooking time and reduced exposure to high temperatures help preserve the vitamins and minerals present in the food. By air frying your food, you can savour both the taste and the nutritional benefits of your meals.

• Versatility in cooking

The air fryer’s versatility extends beyond just frying. It can grill, roast, bake, and even dehydrate, providing a range of cooking options in a single appliance. This versatility opens up opportunities to experiment with a variety of recipes, allowing you to prepare wholesome meals with ease.

• Time efficiency

Efficiency in the kitchen is a valuable asset. Air fryers preheat quickly and cook food faster than traditional ovens, stovetops, or deep fryers. This time-saving feature enables you to prepare nutritious meals quickly without compromising on taste or health benefits.

• Potentially reduces significant levels of acrylamide

Acrylamide is a chemical that forms naturally in starchy foods when cooked on high-temperature cooking processes like frying. It poses health concerns due to its potential link to cancer according to European Food Safety Authority. The Maillard Reaction, which is responsible for browning food, also contributes to acrylamide formation from sugars and amino acids present in starchy foods like potato crisps, and bread. The air fryer can potentially reduce acrylamide formation as it requires lower temperatures and less oil to cook food.

• Promotes heart health

With minimal oil requirement, air fryers contribute to reduced intake of saturated fats, which can positively impact heart health. Lowering saturated fat consumption is suggested to maintain healthy cholesterol levels and decrease the risk of cardiovascular diseases.

Exploring Healthy Air Fryer Recipes

The versatility of air fryers allows you to cook a diverse array of dishes that cater to both your taste buds and your health goals. From preparing quick snacks to cooking a full-course meal, you can do it all with air fryers. You can also cook healthy foods in an air fryer. Compiled below are easy air-fryer recipes:

Healthy Air Fryer Recipes For Snacks And Appetizers

These recipes will tantalise your palate and keep hunger away, all while maintaining a low-calorie count.

• Paneer Tikka: This is a flavoursome dish that’s easy to prepare. To make it, take 500 grams of paneer cubes, chunks of 2 colourful bell peppers, sliced red onion, and 1 cup of plain curd. Spices include ginger-garlic paste, turmeric, red chilli, coriander powder, garam masala, dried, lime juice, and salt. After combining the ingredients for the marinade, coat the paneer, bell peppers, and onions with it and refrigerate for at least 30 minutes. Then, thread them onto soaked bamboo skewers and air fry at 180°C for 5 minutes on each side. Sprinkle the cooked paneer tikka with chaat masala, coriander leaves, and lime juice. Serve hot with mint chutney for a delightful flavour.
• Air-Fried Pakoras: This recipe for air-fried pakoras offers a healthier take on the traditional Indian snack. Begin by slicing vegetables like onion, potatoes, cauliflower, or spinach. For the batter, mix gram flour with water, turmeric, coriander, red chilli powder, garam masala, carrom seeds, salt, and chopped coriander leaves. Add the vegetables into this batter until it forms a clumpy dough. You can add a teaspoon of oil. Preheat the air fryer, shape the batter into patties, and air fry at 180°C for 12-14 minutes. Flip them after 7-8 minutes for a golden and crispy texture. Once done, serve these delightful pakoras sprinkled with chaat masala alongside chutney or ketchup.
• Hara Bhara Kebab: Mash 2 boiled potatoes. Blend peas, boiled spinach, green chillies (as per taste), and coriander leaves using a blender. Add this paste to the mashed potatoes, along with garam masala, coriander powder, chaat masala, salt, and pepper powder. Mix thoroughly and shape into round patties. Preheat the air fryer to 200°C or 390°F for 4 minutes, then air fry the patties brushed with oil for 10-12 minutes. Once cooked, these Hara Bhara Kebabs will have a crispy texture on the outside and will be tender on the inside. Enjoy them with your choice of chutney, or ketchup.
• Air Fried Samosas: Indulge in crispy and flaky samosas with this simple recipe. For the outer shell, mix refined flour, salt, carrom seeds, and vegetable oil to form a stiff dough. For the filling, sauté cumin seeds, ginger, green chillies, peas, and mashed potatoes with spices until dry. Roll the dough into oval shapes, create a cone, fill it with the potato mixture, and seal the samosas. Preheat the air fryer, brush samosas with oil, and air fry until golden at 160°C for 8 minutes, then at 200°C for an additional 6-8 minutes. Once done, enjoy them hot with green chutney or ketchup.

Healthy Air Fryer Recipes For The Main Course

Let us move on to explore a few main course options:

• Air Fried Crispy Chicken Breasts: Start by seasoning 2-4 boneless chicken breasts with a mixture of garlic powder, chilli powder, garam masala, salt, and pepper. Coat them evenly with olive oil and place them on parchment paper in the air fryer basket. Add a coat of cooking oil using an oil spray or oil brush. Cook the chicken at around 70°C, increasing as needed, for 18-20 minutes. Check whether they are fully cooked. Once it is cooked, serve these flavourful, tender chicken breasts with bread, rice, or salad for a delightful meal.
• Paneer Stuffed Bell Peppers: This recipe is a combination of protein and goodness of vegetables. To make it, start by slicing and removing the seeds from 4 large bell peppers. To make the filling, combine 250 grams of paneer with diced tomatoes, onions, boiled sweet corn, green peas, minced garlic, cumin, garam masala, red chilli powder, and salt, in a bowl. Stuff each bell pepper half with the filling. Place them in the air fryer and start cooking at 75°C for 8-12 minutes until the peppers are tender and the filling is heated through. Garnish with freshly chopped coriander leaves and serve with rice or naan for a complete meal.
• Air Fried Spice Stuffed Okra (Bhindi): This recipe gives a burst of spicy flavours with a slight crunch of crispy okra. Firstly, you need to wash and thoroughly dry ½ kg of fresh okra. Slice them lengthwise without cutting them into halves. In a bowl, make the spice paste with coriander powder, cumin powder, garam masala, red chilli powder, turmeric powder, dried mango powder, salt, and 2 tablespoons of oil. Mix well and stuff each okra with this mix. Preheat your air fryer to 182°C. Place those spice-filled okras into the air fryer basket and cook at 190°C for 8 minutes. Flip them for even crispiness and continue cooking for another 5-6 minutes until they are crisp and slightly browned. Once done, squeeze some fresh lime juice and savour them with roti or paratha.
• Cauliflower Manchurian: Here’s an irresistible combination of crunchy cauliflowers and spicy sauce for daily meal preparation. Begin by slicing cauliflower florets into small pieces. Add them into a mixture of all-purpose flour, corn flour, red chilli powder, and salt. Allow the florets to sit for 5-10 minutes. Toss them into the air fryer set to 200°C, and air fry the cauliflower pieces in batches for up to 20 minutes or until they achieve a crispy texture. For the sauce, heat oil in a pan, sauté ginger-garlic paste and shallots, followed by a quick fry of cut capsicum for 2 minutes. Add a mixture of chilli sauce, tomato paste, soy sauce (both dark and light), and rice vinegar to the pan. Cook for 2 minutes. Adjust the sauce consistency with water as needed until you get the desired thickness. Once the sauce is ready, add the air-fried cauliflower florets into the sauce. Serve hot with fried rice.

Healthy Side Dishes Recipes In An Air Fryer

Enhance your meal with side dishes to complement your main course while also keeping the calorie count in check.

• Crunchy Onion Rings: These are scrumptious and add a crunch to your meal. To cook, grab 2 large onions and cut them into rings. In a bowl, make a coating mixture with 1 cup of whole wheat or all-purpose flour, red chilli powder, garlic powder, and salt. In another bowl, beat two to three eggs and season them with salt. Dip each onion ring into the flour, then into the beaten egg mixture, and finally, coat them evenly with breadcrumbs. Arrange the coated rings in a single layer in the air fryer basket. Lightly spray some cooking oil and air fry at 350-375°F for 10-12 minutes, flipping them halfway through. Wait for them to turn golden brown and get irresistibly crunchy. Once done, take them out, and enjoy these crispy delights with your favourite dipping sauce or ketchup.
• Air Fried Sweet Potatoes Strips: It is a delightfully healthy treat. You can begin by peeling and cutting 2 medium sweet potatoes into thin strips. Soak these strips in water for 15-20 minutes, then pat them dry. In a bowl, mix the sweet potato strips with olive oil, garlic powder, onion powder, salt, and black pepper for an even coating. Preheat your air fryer to 195-200°C. Arrange the seasoned sweet potato fries in a single layer in the air fryer basket and cook for 15-20 minutes. Once done, transfer them to a plate, garnish with chopped fresh parsley or coriander leaves if you like, and savour with ketchup or coriander chutney.
• Air Fried Potato Cakes: Air-fried potato cakes offer a delightful twist on classic mashed potatoes. All you need to do is combine cooked mashed potatoes with chopped veggies. Add spices like red chilli powder and garam masala and seasoning to taste. Shape portions of this mixture into round, flat cakes, and add breadcrumbs for extra crispiness. Place these cakes in the air fryer basket and ensure adequate space between each. Start cooking at 200°C for 10-15 minutes until they reach your desired texture. Serve these savoury cakes alongside parmesan cheese or mayonnaise for a flavourful experience.
• Air Fryer Masala Fries: Add a hint of spice to your meal with crunchy masala fries. Start by soaking potato sticks in water for 15 minutes. Then, dry and coat them with oil, garlic powder, salt, Kashmiri red chilli powder, ground turmeric, and garam masala. Preheat the air fryer, spray the basket will oil and place the seasoned fries. Set the air fryer at 195°C for 25 minutes and occasionally shake the basket for optimal crispiness. Once they are cooked, serve them with your main dish or with tomato ketchup.

Healthy Air Fryer Recipes For Dessert

Indulge your sweet tooth with these wholesome air fryer dessert recipes without compromising on health.

• Blueberry Muffins: Combine frozen blueberries, all-purpose flour, refined sugar, a pinch of salt, and baking powder in a spacious mixing bowl. Mix well until fully combined. Then, in a separate smaller bowl, whisk together unsweetened applesauce, a lightly beaten egg, melted butter (or ghee or coconut oil), vanilla extract, and milk. Combine the wet ingredients with the dry mix and stir until a batter forms. Prepare a silicone mini muffin pan by spraying it with nonstick cooking oil. Fill each muffin slot with the batter using a tablespoon. Place the prepared muffin pan into the air fryer and set the temperature to 185°C. Let the muffins air fry for around 10 minutes until they are golden and perfectly baked. Once done, carefully remove them from the air fryer. Allow them to cool before eating.
• Baked Apples With Oats: Spray the air fryer basket with nonstick cooking spray. Cut 3 red or green apples into half and slice out all the seeds. Lay them skin side down in the basket. Bake for 10 minutes at 178°C to soften. While they bake, mix rolled oats, melted coconut oil, brown or refined sugar, and cinnamon in a bowl. After the initial baking, place this oat mixture on the apples, using tablespoons. Close the air fryer and cook for an additional 10 minutes. Once done, allow the apples to cool for 5 minutes. Add some honey to them and enjoy.
• Whole Wheat Cinnamon Rolls: These cinnamon rolls are the perfect option to end your sweet craving. To make them, mix raisins, toasted walnuts, brown sugar, and cinnamon in a bowl. Roll whole-wheat bread dough into a rectangle, brush with oil, and spread the raisin mixture over it, leaving a border. Roll the dough into a log and slice it into smaller pieces of rolls. Now, leave the rolls to rise until almost doubled in size. Place them into your air fryer basket and let them air fry at 165°C for about 12-15 minutes until they are golden and cooked through. While they cook, blend cream cheese, yoghurt, honey, and cinnamon for a drizzle. Once the rolls are cooked, take them out and let them cool. Serve them on a plate, add the cinnamon mixture to them and enjoy.
• Air Fried Coconut Mango Bread Pudding: Savour this blend of coconut, mango, and warm, bread pudding straight from the air fryer. Coat a couple of 8-ounce or smaller ramekins with cooking spray and fill them with a mixture of cubed dry whole-wheat bread and mango. In a medium bowl, whisk together light coconut milk, egg, brown sugar, melted butter, vanilla extract, cinnamon, and 2 tablespoons of shredded coconut. Pour this mixture over the bread and fruit in each ramekin. After letting it set for 5 minutes, sprinkle the remaining 2 tablespoons of coconut on top. Arrange the ramekins in the basket of the air fryer and cook at 178°C for around 15 to 17 minutes. Once done, carefully transfer the ramekins to a cool spot and repeat with the remaining ramekins. Allow the pudding to set for 10 minutes before serving.

Nutritional Benefits of Low-Calorie Food

Low-calorie diets have shown a range of significant benefits. Their impact on various physiological aspects highlights their potential for better health.

• Weight maintenance and management

Low-calorie foods help in weight maintenance by offering nutrient-dense options that are lower in fat content. They allow individuals to consume satisfying portions while controlling caloric intake, facilitating weight control without compromising essential nutrients.

• Impact on cardiovascular health

Studies have revealed a positive correlation between low-calorie diets and improved cardiovascular health. They contribute to reduced blood pressure which is a critical marker for heart health. Additionally, low-caloric diets contribute to lowered Low-density Lipoprotein (LDL) cholesterol levels that help to reduce the risk of heart diseases.

• Psychological well-being and quality of life

The presence of essential minerals and nutrients in low-calorie diets positively influences sleep quality. Adequate amounts of nutrients, such as magnesium and potassium facilitate better sleep patterns. Additionally, the balanced composition of these diets ensures sustained energy levels throughout the day, enabling you to tackle daily challenges energetically.

• Reduced blood sugar levels

Low-calorie diets have the potential to positively influence blood sugar regulation. Through controlled energy intake and a focus on nutrient-rich foods, these diets help stabilise blood sugar levels. This stabilisation is particularly beneficial for individuals managing conditions such as diabetes or insulin resistance.

• Strengthening immune function:

Rich nutrients and minerals in low-calorie diets act as a robust support system for the immune system. These elements strengthen the body’s defence mechanisms and help to ward off illnesses and infections. A strong immune system contributes significantly to overall well-being and reduces the risk of falling prey to various diseases.

Exploring Features of Crompton Air Fryers

Crompton offers a range of air fryers equipped with innovative features designed to enhance your cooking experience. Here is an overview of the features of Crompton air fryers:

• Super Helix Heating Element: This ensures rapid and efficient cooking by evenly distributing heat for consistent results.
• Jet Turbo Fins: These fins work efficiently to remove moisture content from food to give perfect crispy textures.
• Large circular inner bowl: They accommodate larger quantities of food and allow simultaneous cooking of multiple servings.
• 8 Indie Preset Menu: Crompton air fryers come with diverse preset options for convenience in preparing various dishes.

Cooking Healthy Meals in Air Fryers

With the ability to cook crispy dishes with significantly fewer calories, air fryers can redefine the way we cook traditional recipes. From crunchy pakoras to flavourful tikkas these air fryer recipes are the fusion of health and taste. With an air fryer, you can indulge in experimenting with more recipes and turn them into low-calorie dishes. So, choose the Crompton air fryers to elevate your cooking experience and cook oil-free meals effortlessly.

Explore the range of Crompton kitchen appliances to enhance your cooking experience.

FAQs on Healthy Air Fryer Recipes

• How healthy is an air fryer?

Air fryers utilise hot air circulation to cook food which requires minimal or no oil. This significantly reduces the calorie content of the dishes while still giving a crispy texture. With the reduced oil usage, air-fried food tends to have lower fat content, making it a healthier choice for everyone.

• How does air frying reduce calories?

Air frying reduces calories primarily by using significantly less oil compared to conventional frying methods. Instead of submerging food in oil, air fryers use hot air circulation to cook food without the need for excessive oil. This method significantly reduces the overall calorie content of the food.

• Does air-fried food taste as crispy as traditionally fried food?

Yes, air-fried food tastes as good as traditionally fried food. Air fryers also create a Maillard reaction by circulating hot air around the food. The Maillard reaction happens between amino acids and reducing sugars when food is heated at high temperature. This reaction provides a crispy, brown texture to the food.

• Can I cook multiple types of dishes in an air fryer?

Yes, air fryers come with large baskets that allow you to cook different types of food. For instance, Crompton’s air fryers come with large inner bowls, a preset menu, and a recipe booklet to make your cooking more convenient.