Air fryers have quickly become a staple in many kitchens, touted as a healthier alternative to traditional frying methods. These countertop appliances use hot air to cook food, creating crispy textures without the added oil and fat of deep frying. But what are some ways to make the most of your air fryer and create healthy meals? We turned to nutrition experts for their top air fryer hacks.

1. Use a misting spray bottle for oil One of the benefits of air frying is the reduction in added oils and fats, but some recipes still call for a light coating of oil. Instead of pouring oil into the air fryer basket, use a misting spray bottle to evenly distribute a thin layer of oil. “This ensures the oil is evenly distributed, which can lead to a better texture and flavor, while also cutting down on excess oil,” says registered dietitian and nutritionist Emily Danckers.
2. Swap out breadcrumbs for healthier alternatives Breadcrumbs are a common ingredient in air fryer recipes, but they can be high in carbs and calories. Swap out traditional breadcrumbs for healthier alternatives like almond meal, panko breadcrumbs, or crushed whole-grain cereal. “These alternatives provide a great texture and flavor, while also adding a boost of fiber and nutrients,” says Danckers.
3. Experiment with different herbs and spices Air fryers are great for cooking up flavorful meals without added calories. Experiment with different herbs and spices to add flavor without the need for added salt or fat. “Fresh herbs like rosemary, thyme, and basil can add depth of flavor to meats and vegetables, while spices like cumin, chili powder, and paprika can add a kick of heat,” says registered dietitian and nutritionist Rachel Fine.
4. Choose lean proteins Air fryers are great for cooking up lean proteins like chicken breasts, fish, and tofu. “These proteins are low in fat and calories but high in protein, making them a great option for anyone looking to build muscle, lose weight, or simply eat healthier,” says Fine.
5. Don’t forget about vegetables Air fryers are a great way to cook up vegetables quickly and easily. “Try roasting broccoli, cauliflower, or Brussels sprouts for a crispy and flavorful side dish,” suggests Danckers. You can also use the air fryer to cook up vegetable-based meals like veggie burgers or falafel patties.
6. Preheat your air fryer To ensure even cooking and crispy textures, preheat your air fryer before adding your food. “This allows the air fryer to reach its optimal temperature and ensures that your food cooks evenly,” says Fine.
7. Clean your air fryer regularly Air fryers require regular cleaning to prevent the buildup of food debris and oil. “Be sure to clean the basket and tray after each use and wipe down the exterior of the air fryer as needed,” advises Danckers. This ensures your air fryer continues to work efficiently and produce healthy meals.

In conclusion, air fryers can be a great tool for creating healthy meals at home. By using these nutrition expert tips, you can cut calories and create flavorful meals without sacrificing texture or taste. Remember to experiment with different ingredients and recipes to find what works best for you and your family.