Written by Rose Adamski under the direction and review of Anna Barr, SDSU Extension Farm to School Nutrition Field Specialist.
Air fryers are becoming a popular household appliance. Air fryers work by circulating extremely hot air around food. This small, but mighty, appliance is actually more like a convection oven than a deep-fat fryer. Air fryers are a healthier alternative to a deep-fat fryer, because the food is not submerged in boiling oil, therefore offering food lower in fat and calories but still producing a “fried” food, such as French fries. Foods prepared correctly in an air fryer come out with a crispy outside and juicy inside.
Model and Size Selection
There are two main models of the air fryer: the basket model and the rack, or oven, model. The basket model allows for shaking as a way to flip foods during the cooking process. The basket model does not allow you to see the food cooking. An insert in the basket model keeps the food slightly elevated, so air can circulate and grease can drip down.
The rack model has a wire tray that sits atop a sheet pan. With the rack model, you must flip foods manually. The rack model has a glass window, so you can see the food cook. Some of the rack models allow for multiple racks, so the capacity of the rack model is larger. If there are multiple racks, the racks must be rotated throughout the cooking process to achieve even cooking.
Here are some guidelines for trying to decide which size is best for you and/or your family:
- One person: 2-quart size
- Two people: 3 to 4-quart size
- Three to five people: 5 to 7-quart size, consider the rack model instead of the basket model
- Five to six people: large, multi-rack style
"Air fryers are a healthier alternative to a deep-fat fryer, because the food is not submerged in boiling oil, therefore offering food lower in fat and calories."
Air Fryer Recipes
Air Fried Green Beans
- Wash green beans under running, cool water.
- Drizzle a small amount of olive oil onto beans and add a small amount of salt and pepper (or other personal favorite seasonings). Toss to evenly coat the beans.
- Place beans in an even layer on rack or in basket at 350°F for 10 minutes.
- Shake basket, or manually rotate beans on rack, at 5 minutes.
- Remove green beans from air fryer and enjoy!
Air Fried Chicken Breast
- Season or marinade chicken breast any way you want.
- Place in air fryer at 380°F for 12 minutes.
- Flip chicken breasts halfway at 6 minutes.
- Use a meat thermometer to ensure an internal temperature of 165°F.
- Remove from air fryer and enjoy!
Helpful Tips and Tricks
- Reheat leftovers in an air fryer for a crispier meal!
- Avoid overloading your basket or rack, as this can lead to uneven cooking.
- Convert any recipe for your air fryer by simply lowering the air fryer temperature by 25°F.
- Allow basket or rack to cool before cleaning.
- Always read the air fryer user manual before your first use.
In Summary
Ultimately, an air fryer is a tool that can help you prepare meals. Before buying one, make sure to compare models and prices to find the right one for you and/or your family. An air fryer is a healthy alternative to a deep-fat fryer, but there are also other healthy cooking methods, such as baking, steaming, slow cooking and roasting. It is important to focus on consuming a wide variety of fruits, vegetables, grains, protein foods, and dairy and soy-fortified alternatives, while trying to limit added sugars, saturated fats, and sodium for an overall healthful and balanced diet.
