39 Healthy Air-Fryer Recipes You Need to Try
Updated: Apr. 23, 2024
If you love healthy, quick and easy recipes, look no further than your air fryer. You won't need to heat your oven or dirty any baking dishes—it's a win-win.
Some nights, you want to eat a big salad full of fresh produce. Other nights, you want something a bit more satisfying. The good news is that that doesn’t mean you can’t still stick to your healthy eating plan.
Pull out your trusty air fryer and make your favorite recipes on the lighter side. (These are the best air fryers if you don’t have one yet.) You might even love it so much, you’ll start making air-fryer breakfasts and air-fryer desserts! Here is a list of the cooking times for air frying. For now though, let’s look at some more savory lunch and dinner options.
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Air-Fryer Garlic-Rosemary Brussels Sprouts
Nutrition Facts
3/4 cup: 164 calories, 11g fat (1g saturated fat), 0 cholesterol, 342mg sodium, 15g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
3/4 cup: 164 calories, 11g fat (1g saturated fat), 0 cholesterol, 342mg sodium, 15g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
If you wrote off Brussels sprouts in elementary school, it’s time to give them another try. With only a few tablespoons of oil and some spices, the air fryer transforms them into pure magic.
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Air-Fryer Carrots
Nutrition Facts
3/4 cup: 88 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
3/4 cup: 88 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
Thanks to a bag of store-bought baby carrots, this recipe requires no peeling or scrubbing. Just toss the ingredients into a bowl, place the carrots in the air-fryer basket and cook for about 20 minutes. Add fresh thyme to bring the dish together.
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Air-Fryer Chicken Cutlet
Nutrition Facts
1 cutlet: 333 calories, 8g fat (3g saturated fat), 104mg cholesterol, 628mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
1 cutlet: 333 calories, 8g fat (3g saturated fat), 104mg cholesterol, 628mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
While it’s best on the day it’s made, this six-ingredient recipe can be cooked in advance, then enjoyed for lunch or dinner later in the week. Store the cutlets in an airtight container for three to four days, or freeze the cooked chicken in freezer bags for up to four months.
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Air-Fryer French Fries
Nutrition Facts
3/4 cup: 185 calories, 7g fat (7g saturated fat), 0 cholesterol, 157mg sodium, 28g carbohydrate (1g sugars, 3g fiber), 3g protein.
3/4 cup: 185 calories, 7g fat (7g saturated fat), 0 cholesterol, 157mg sodium, 28g carbohydrate (1g sugars, 3g fiber), 3g protein.
While traditional french fries are submerged in oil, this lightened-up air-fryer version uses only 2 tablespoons of coconut or avocado oil. One serving contains only 185 calories and 7 grams of fat.
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Air-Fryer Tofu Steaks
Nutrition Facts
2 slices: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
2 slices: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
If the word “tofu” conjures up memories of a soggy, white brick, it’s time to find out what your air fryer can really do. After marinating the tofu, cook it in the air fryer for just eight minutes to transform the bean curd’s flavor and texture.
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Air-Fryer Broccoli
Nutrition Facts
1 cup: 84 calories, 6g fat (1g saturated fat), 0 cholesterol, 103mg sodium, 6g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
1 cup: 84 calories, 6g fat (1g saturated fat), 0 cholesterol, 103mg sodium, 6g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
This recipe also works with frozen broccoli! Cook the frozen broccoli for half the time before tossing it in the oil mixture. Then, add extra time as needed. Up your game with more of our favorite air-fryer cooking tips.
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Air-Fryer Cod
Nutrition Facts
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 366mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 366mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
Flaky, flavorful cod is just 30 minutes away with this easy recipe that’s pretty much foolproof. Serve with cucumber salad and colorful couscous.
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Zucchini Fries
Nutrition Facts
1 cup: 91 calories, 4g fat (2g saturated fat), 52mg cholesterol, 389mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
1 cup: 91 calories, 4g fat (2g saturated fat), 52mg cholesterol, 389mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
It doesn’t get much healthier than this crispy, satisfying side. With 91 calories and 4 grams of fat per cup, these fries are practically a salad. Serve them with homemade ketchup if you want to be extra fancy.
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Air-Fryer Pork Tenderloin
Nutrition Facts
5 ounces cooked pork: 257 calories, 11g fat (2g saturated fat), 95mg cholesterol, 145mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
5 ounces cooked pork: 257 calories, 11g fat (2g saturated fat), 95mg cholesterol, 145mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
This protein-loaded main dish goes from fridge to table in about half an hour. Cooking times may vary depending on the brand of air fryer, so check the temperature of the meat after 18 minutes and add more time only if necessary.
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Air-Fryer Chicken Fajitas
Nutrition Facts
2 fajitas: 278 calories, 8g fat (1g saturated fat), 63mg cholesterol, 236mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
2 fajitas: 278 calories, 8g fat (1g saturated fat), 63mg cholesterol, 236mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
This recipe makes eight servings. If you have leftovers, you can easily reheat them in the air fryer. Reheat at 350°F for three to four minutes, until the meat reaches an internal temperature of 165°.
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Air-Fryer Avocado Fries
Nutrition Facts
1 piece: 22 calories, 2g fat (0 saturated fat), 5mg cholesterol, 25mg sodium, 1g carbohydrate (0 sugars, 1g fiber), 0 protein.
1 piece: 22 calories, 2g fat (0 saturated fat), 5mg cholesterol, 25mg sodium, 1g carbohydrate (0 sugars, 1g fiber), 0 protein.
They’re creamy, they’re flavorful and they’re packed with heart-healthy omega-3 fatty acids. If you aren’t a spicy food fan, go easy on the ground chipotle pepper.
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Air-Fryer Herb and Lemon Cauliflower
Nutrition Facts
3/4 cup: 161 calories, 14g fat (2g saturated fat), 0 cholesterol, 342mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
3/4 cup: 161 calories, 14g fat (2g saturated fat), 0 cholesterol, 342mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
This restaurant-quality side dish uses fresh herbs, lemon juice and zest to make the cauliflower shine. Even the veggie skeptics in your family will devour it.
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Air-Fryer Black Bean Veggie Burgers
Nutrition Facts
1 burger: 323 calories, 8g fat (1g saturated fat), 47mg cholesterol, 576mg sodium, 51g carbohydrate (6g sugars, 9g fiber), 13g protein.
1 burger: 323 calories, 8g fat (1g saturated fat), 47mg cholesterol, 576mg sodium, 51g carbohydrate (6g sugars, 9g fiber), 13g protein.
With 13 grams of protein and 323 calories per assembled burger, this nutritious veggie burger is a healthy choice for lunch or dinner. Make homemade guacamole and quick pickles to have on hand for toppings.
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Breaded Air-Fryer Summer Squash
Nutrition Facts
1/2 cup: 203 calories, 14g fat (3g saturated fat), 11mg cholesterol, 554mg sodium, 13g carbohydrate (4g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.
1/2 cup: 203 calories, 14g fat (3g saturated fat), 11mg cholesterol, 554mg sodium, 13g carbohydrate (4g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.
When it’s cooked improperly, summer squash can be bland and mushy. But thanks to bread crumbs, Parmesan cheese and your air fryer, squash is about to become your new favorite vegetable.
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Air-Fryer Sweet Potato Fries
Nutrition Facts
1 serving: 243 calories, 7g fat (1g saturated fat), 0 cholesterol, 498mg sodium, 43g carbohydrate (17g sugars, 5g fiber), 3g protein.
1 serving: 243 calories, 7g fat (1g saturated fat), 0 cholesterol, 498mg sodium, 43g carbohydrate (17g sugars, 5g fiber), 3g protein.
Sure, you could grab a bag of frozen sweet potato fries at the store. But when they’re ready and on the table in 20 minutes, why not make them from scratch?
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Air-Fried Butternut Squash Tacos
Nutrition Facts
2 tacos: 353 calories, 13g fat (3g saturated fat), 13mg cholesterol, 322mg sodium, 54g carbohydrate (7g sugars, 13g fiber), 11g protein.
2 tacos: 353 calories, 13g fat (3g saturated fat), 13mg cholesterol, 322mg sodium, 54g carbohydrate (7g sugars, 13g fiber), 11g protein.
Vegetarians, rejoice. This plant-based taco is way more fun than the standard refried beans and cheese. If you’re eating vegan, just omit the queso fresco.
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Air-Fryer Chicken Wings
Nutrition Facts
1 piece: 54 calories, 4g fat (1g saturated fat), 15mg cholesterol, 102mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 5g protein.
1 piece: 54 calories, 4g fat (1g saturated fat), 15mg cholesterol, 102mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 5g protein.
This recipe works best with fresh chicken wings. If you bought them frozen, don’t worry: We have a few tips for how to cook frozen foods in the air fryer.
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Chili-Lime Air-Fried Chickpeas
Nutrition Facts
1/4 cup: 133 calories, 6g fat (0 saturated fat), 0 cholesterol, 287mg sodium, 17g carbohydrate (3g sugars, 5g fiber), 4g protein.
1/4 cup: 133 calories, 6g fat (0 saturated fat), 0 cholesterol, 287mg sodium, 17g carbohydrate (3g sugars, 5g fiber), 4g protein.
See ya, chips and pretzels. Our new favorite snack is air-fried chickpeas, which are packed with fiber and healthy fats. Add them to salads for added crunch.
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Air-Fryer Coconut Shrimp
Nutrition Facts
6 shrimp with 2 tablespoons sauce: 423 calories, 10g fat (8g saturated fat), 138mg cholesterol, 440mg sodium, 59g carbohydrate (34g sugars, 2g fiber), 25g protein.
6 shrimp with 2 tablespoons sauce: 423 calories, 10g fat (8g saturated fat), 138mg cholesterol, 440mg sodium, 59g carbohydrate (34g sugars, 2g fiber), 25g protein.
If you thought coconut shrimp was a guilty pleasure to eat on vacation, it’s time to whip up this lower calorie version any night of the week. It’s ready in just 30 minutes and features a seriously addictive three-ingredient sauce.
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Air-Fryer Kale Chips
Nutrition Facts
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
Unlike potato chips, kale chips only require a small spritz of cooking spray on the bottom grate. If your kale chips are sticking to the fryer, try reapplying the cooking spray in between batches.
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Air-Fryer Chickpea Fritters with Sweet-Spicy Sauce
Nutrition Facts
1 fritter with 2 teaspoons sauce: 34 calories, 1g fat (0 saturated fat), 9mg cholesterol, 156mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 1g protein.
1 fritter with 2 teaspoons sauce: 34 calories, 1g fat (0 saturated fat), 9mg cholesterol, 156mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 1g protein.
These Pakistani-inspired fritters are just as delicious served over rice as they are on a salad. While it’s more fusion than traditional, it might become a new classic dish in your home.
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Air-Fryer Red Potatoes
Nutrition Facts
1 cup: 113 calories, 4g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 18g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.
1 cup: 113 calories, 4g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 18g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.
If you’re using dried rosemary, crush it with a mortar and pestle or a spice grinder before adding it to the recipe. This will release the flavor of the herbs, making the potatoes more flavorful. Find more tips on how to use spices.
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Air-Fryer Latkes
Nutrition Facts
2 latkes: 134 calories, 3g fat (1g saturated fat), 62mg cholesterol, 421mg sodium, 24g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch.
2 latkes: 134 calories, 3g fat (1g saturated fat), 62mg cholesterol, 421mg sodium, 24g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch.
Here’s a time-saving tip: Even though the recipe calls for peeled potatoes, it’s fine to keep the peels on when you grate them. While the skin might change the color of the latkes slightly, it won’t impact the taste of the potato pancakes.
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Air-Fryer Coconut-Crusted Turkey Fingers
Nutrition Facts
3 ounces cooked turkey with 2 tablespoon sauce: 292 calories, 9g fat (3g saturated fat), 45mg cholesterol, 517mg sodium, 24g carbohydrate (5g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1/2 fat.
3 ounces cooked turkey with 2 tablespoon sauce: 292 calories, 9g fat (3g saturated fat), 45mg cholesterol, 517mg sodium, 24g carbohydrate (5g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1/2 fat.
If your kids love chicken fingers, chances are high that they’ll love these sweet, savory and crunchy turkey fingers even more. While you could dip them in ketchup, the homemade plum sauce really elevates the dish.
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Air-Fryer Breaded Pork Chops
Nutrition Facts
2 pork chops: 297 calories, 9g fat (3g saturated fat), 101mg cholesterol, 565mg sodium, 22g carbohydrate (1g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
2 pork chops: 297 calories, 9g fat (3g saturated fat), 101mg cholesterol, 565mg sodium, 22g carbohydrate (1g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
With only 15 minutes of prep time and five minutes of cook time per batch, you can make this last-minute recipe during your busiest days. To seal in moisture, coat both sides of the meat with an oil mister or cooking spray before cooking.
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Air-Fryer Plantains
Nutrition Facts
1piece: 39 calories, 0 fat (0 saturated fat), 0 cholesterol, 110mg sodium, 10g carbohydrate (4g sugars, 1g fiber), 0 protein.
1piece: 39 calories, 0 fat (0 saturated fat), 0 cholesterol, 110mg sodium, 10g carbohydrate (4g sugars, 1g fiber), 0 protein.
Move over, potato chips. This air-fryer snack is just as satisfying—with a fraction of the calories and fat. Serve them alongside spicy beans and rice or a Cuban roast pork sandwich.
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Air-Fryer Lemon Feta Chicken
Nutrition Facts
1 chicken breast half : 142 calories, 4g fat (2g saturated fat), 66mg cholesterol, 122mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein.
1 chicken breast half : 142 calories, 4g fat (2g saturated fat), 66mg cholesterol, 122mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein.
You have to try this Greek-inspired dish that’s big on flavor but low in calories and fat. At 142 calories and 4 grams of fat per serving, this is a wonderfully light dish that will fill you up without stuffing you.
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Air-Fryer Hash Browns
Nutrition Facts
1/2 cup: 87 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 15g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
1/2 cup: 87 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 15g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
These hash browns should be light and crispy. If they’re turning out mushy or soggy, try layering them thinner in the air fryer to make sure they’re browning and crisping up properly.
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Air-Fryer Hard-Boiled Eggs
Nutrition Facts
1 egg: 72 calories, 5g fat (2g saturated fat), 186mg cholesterol, 71mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 medium-fat meat.
1 egg: 72 calories, 5g fat (2g saturated fat), 186mg cholesterol, 71mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 medium-fat meat.
Once the eggs cook, remove them safely using silicone-coated tongs with a long handle. Otherwise, you risk burning your hands or dropping a hot egg. Store these in the fridge for a bit of protein you can eat all week in salads or with toast.
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Air-Fryer Beets with Orange Gremolata and Goat Cheese
Nutrition Facts
3/4 cup: 49 calories, 1g fat (0 saturated fat), 2mg cholesterol, 157mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein.
3/4 cup: 49 calories, 1g fat (0 saturated fat), 2mg cholesterol, 157mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein.
Usually, beets are an all-afternoon affair, between the boiling, peeling and scrubbing beet juice off of every surface in your kitchen. While you’ll still have to do the peeling and scrubbing part, the cooking is made much easier if you wrap them in tin foil and pop them in the air fryer.
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Popcorn Shrimp Tacos with Cabbage Slaw
Nutrition Facts
2 tacos: 456 calories, 12g fat (2g saturated fat), 213mg cholesterol, 414mg sodium, 58g carbohydrate (11g sugars, 8g fiber), 29g protein.
2 tacos: 456 calories, 12g fat (2g saturated fat), 213mg cholesterol, 414mg sodium, 58g carbohydrate (11g sugars, 8g fiber), 29g protein.
When you think of 30-minute meals, homemade popcorn shrimp tacos probably don’t come to mind. But thanks to the air fryer, this lightened-up take truly can be made on a busy weeknight. Try southwest fish tacos for another quick taco night idea.
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Air-Fryer Potato Chips
Nutrition Facts
1 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch.
1 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch.
You’re only four ingredients away from homemade potato chips. If you like your chips extra crispy, check them frequently and continue to cook until they’re the texture you like.
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Air-Fried Radishes
Nutrition Facts
2/3 cup: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 165mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
2/3 cup: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 165mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
This unassuming side dish is about to become a new family favorite. Radishes are tossed with olive oil and spices, then cooked in the air fryer for 12 to 15 minutes. It doesn’t get much easier than that!
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Garlic-Herb Fried Patty Pan Squash
Nutrition Facts
2/3 cup: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 2g protein.
2/3 cup: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 2g protein.
Patty pan squash is a small summer squash with scalloped edges. Here, it’s halved, dressed with olive oil, garlic and spices, then cooked in the air fryer for about 10 minutes. Learn how to cook more squash recipes if you can’t get enough of this one.
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Air-Fryer Turkey Croquettes
Nutrition Facts
2 croquettes: 322 calories, 12g fat (6g saturated fat), 124mg cholesterol, 673mg sodium, 22g carbohydrate (2g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
2 croquettes: 322 calories, 12g fat (6g saturated fat), 124mg cholesterol, 673mg sodium, 22g carbohydrate (2g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
Transform your Thanksgiving leftovers into a new dish worth celebrating. These turkey croquettes feature mashed potatoes, turkey and fresh spices you probably already have on hand during Thanksgiving, like sage and rosemary.
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Air-Fryer Steak Fajitas
Nutrition Facts
1 fajita: 309 calories, 9g fat (4g saturated fat), 54mg cholesterol, 498mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
1 fajita: 309 calories, 9g fat (4g saturated fat), 54mg cholesterol, 498mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
Use whole-grain tortillas to make this recipe extra nutritious. Or if you’re going low-carb, you could omit the tortillas altogether and use lettuce wraps instead.
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Air-Fryer Breakfast Cookies
Nutrition Facts
1 cookie: 212 calories, 6g fat (1g saturated fat), 0 cholesterol, 186mg sodium, 38g carbohydrate (25g sugars, 4g fiber), 5g protein.
1 cookie: 212 calories, 6g fat (1g saturated fat), 0 cholesterol, 186mg sodium, 38g carbohydrate (25g sugars, 4g fiber), 5g protein.
Weekday breakfasts should be quick, easy and nutritious. Keep these tasty and filling breakfast cookies in the freezer, then reheat in the air fryer at 300° until warm.
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Air-Fryer Almond Chicken
Nutrition Facts
1 chicken breast half: 353 calories, 18g fat (2g saturated fat), 123mg cholesterol, 230mg sodium, 6g carbohydrate (2g sugars, 3g fiber), 41g protein.
1 chicken breast half: 353 calories, 18g fat (2g saturated fat), 123mg cholesterol, 230mg sodium, 6g carbohydrate (2g sugars, 3g fiber), 41g protein.
Trade in plain roasted chicken for this crunchy, protein-packed main dish. While the dish is high in fat, that’s just because almonds are packed with heart-healthy unsaturated fats.
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Air-Fryer Roasted Green Beans
Nutrition Facts
2/3 cup: 76 calories, 5g fat (1g saturated fat), 0 cholesterol, 105mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
2/3 cup: 76 calories, 5g fat (1g saturated fat), 0 cholesterol, 105mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
Green beans, mushrooms and onions join forces for a winning side dish that goes from fridge to table in just 35 minutes. Try it, then find more of our favorite air-fryer vegetable recipes.
Originally Published: February 25, 2022
