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The 5 Healthiest Air Fryer Foods, According to Registered Dietitians

  //food-wine.news-articles.net/content/2025/09/11 .. er-foods-according-to-registered-dietitians.html
  Published in Food and Wine on Thursday, September 11th 2025 at 5:21 GMT by CNET
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Air‑Frying 101: Five Nutrient‑Power Foods That Dietitians Swear By

The buzz around the air fryer has reached a fever pitch. These countertop “frying” machines promise the crunch of deep‑frying with almost no added oil, making them a darling of the health‑conscious kitchen. But with so many recipes flooding social media, it can be hard to tell which foods truly live up to the hype. A group of registered dietitians recently pulled back the curtain on the healthiest staples for the air fryer, revealing a menu that’s not only low‑fat and low‑calorie but also packed with vitamins, minerals, and antioxidants.

Below we distill their expert recommendations and add a few extra nuggets gleaned from related nutrition resources.

1. Sweet Potatoes – The Vitamin‑Rich, Fiber‑Heavy Sidekick

Sweet potatoes are a perennial favorite of dietitians, and for good reason. According to the C‑Net review, the air fryer turns these tubers into a crispy, caramelized snack while preserving most of their vitamin A (beta‑carotene), vitamin C, and potassium content. The Maillard reaction that produces the golden crust also creates small amounts of beneficial antioxidants.

Why Dietitians Love Them:
Low Glycemic Impact: When cooked properly, sweet potatoes release sugar more slowly than white potatoes, helping maintain stable blood glucose levels.
High Satiety: The fiber content keeps you fuller longer, making them an excellent alternative to more carb‑dense snacks.
* Convenience: Air‑fry the slices for 15–20 minutes, and you have a ready‑to‑eat side that can be seasoned in seconds.

2. Salmon – The Omega‑3‑Rich, Protein‑Packed Powerhouse

Omega‑3 fatty acids are a cornerstone of heart and brain health, and salmon is one of the richest dietary sources. The article notes that the air fryer can cook salmon fillets to a perfectly flaky texture without the need for excess oil or pan‑sizzling.

Why Dietitians Love It:
Lean Protein: Salmon provides high‑quality protein that supports muscle repair and growth.
Healthy Fats: The EPA and DHA omega‑3s reduce inflammation and lower the risk of cardiovascular disease.
* Minimal Preparation Time: A quick 10‑minute cook with a sprinkle of herbs yields a dish that can pair with quinoa or steamed greens.

3. Broccoli – The Antioxidant‑Loaded Green That Keeps Crunch

Broccoli is renowned for its dense nutrient profile, including vitamin K, vitamin C, folate, and a host of phytonutrients like sulforaphane. In the air fryer, broccoli florets maintain their vibrant color and crunch while becoming slightly caramelized, which can boost flavor without added fats.

Why Dietitians Love It:
Low in Calories, High in Fiber: Helps support digestive health and weight management.
Antioxidant Boost: Sulforaphane has been linked to reduced oxidative stress and potential anti‑cancer benefits.
* Versatile Pairings: Works well with roasted nuts, tahini sauce, or a squeeze of lemon for a quick side or topping.

4. Chicken Breast – The Lean Protein Staple

While many lean proteins can be air‑fried, dietitians single out skin‑less chicken breast as a particularly healthy option. When cooked properly, the air fryer locks in moisture, yielding a tender piece of meat without the greasy aftermath of traditional frying.

Why Dietitians Love It:
Low Fat, High Protein: Perfect for maintaining muscle mass while watching calorie intake.
Versatility: Use it in wraps, salads, or as the star of a meal‑prep bowl.
* Safety Note: Ensure the internal temperature reaches 165 °F (74 °C) to eliminate any risk of foodborne illness.

5. Shrimp – The Low‑Calorie, Protein‑Rich Seafood

Shrimp has long been praised for its low calorie density and high protein content, but it’s also a good source of iodine and vitamin B12. The air fryer cooks shrimp quickly, so the shellfish retains a firm texture without becoming rubbery.

Why Dietitians Love It:
Speed: In just 5–7 minutes, shrimp can be served in a stir‑fry, on a salad, or as a standalone appetizer.
Healthful Seasoning: Pair with garlic, chili flakes, or a splash of lime for a flavor boost without added fat.
* Sustainability Note: Choosing responsibly sourced shrimp (e.g., MSC‑certified) helps support healthier ocean ecosystems.

How the Air Fryer Helps You Stay on Track

Beyond simply reducing oil, the air fryer offers several physiological benefits that resonate with dietitians’ guidelines:

1. Lower Acrylamide Formation – The hot‑air circulation reduces the formation of acrylamide (a potential carcinogen) compared to deep frying.
2. Preservation of Nutrients – Shorter cooking times help maintain heat‑sensitive vitamins, especially in vegetables.
3. Calorie Control – Since you can skip or dramatically reduce cooking oils, the overall caloric density of your meals drops.

Quick Air‑Fryer Recipes to Try

Final Thoughts

The C‑Net article underscores a simple truth: you don’t have to sacrifice flavor or nutrition to stay healthy. By choosing foods that are naturally low in fat, high in essential nutrients, and conducive to quick, oil‑free cooking, you can use your air fryer as a tool rather than a crutch.

Whether you’re an experienced cook or a culinary novice, the five foods highlighted by registered dietitians—sweet potatoes, salmon, broccoli, chicken breast, and shrimp—offer a solid foundation for a balanced, tasty diet. Add a few seasoning tweaks, pair them with whole grains or leafy greens, and you’re set for a week of healthy, fuss‑free meals.

For more on how to maximize nutrition in the kitchen, check out resources like the American Nutrition Foundation’s “Healthy Cooking with Minimal Fat” guide and the Food & Agriculture Organization’s “Sustainable Seafood” recommendations. Happy air‑frying!