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Why Our Registered Dietitians Use an Air Fryer on Repeat
Air fryers have earned a permanent spot on many kitchen counters in recent years—and for good reason. They can help turn simple ingredients into fast, satisfying meals with the crisp texture, shorter cook times and less fat than other cooking methods. That does not mean it is a magic appliance. The healthiest outcome still depends on what you cook, how you cook it, and how much oil you use. But as a cooking tool, it can be genuinely helpful.
“An air fryer can make balanced meals easier to prepare on busy nights, thanks to its quick cooking time and simple cleanup,” says Joanna Gregg, MS, RD, MyFitnessPal dietitian.
Why the Air Fryer Keeps Earning Counter Space
One reason our registered dietitians keep coming back to air fryer meals is simple: the appliance solves a real-life problem. It helps food feel crisp, warm, and satisfying without the full setup of deep frying or traditional baking. That matters on nights when cooking motivation is low but takeout is not the goal.
It also invites a more flexible style of cooking. You can crisp vegetables, cook a protein, reheat leftovers, or build easy air fryer dinners from ingredients you already have.
Once you start noticing the everyday uses of an air fryer, it stops feeling like a one-trick gadget and starts feeling more like a shortcut to getting dinner on the table.
People tracking meals in the MyFitnessPal app will find entries for air-fried foods—like potatoes or chicken—making it easier to log calories and nutrients accurately.
How Air Fryer Works
If you have ever wondered how an air fryer works, the short version is this: it cooks food by rapidly circulating heated air around it. This convection-style process creates crisp edges without submerging food in oil. (1)
That lower-oil approach is not just marketing language. In a 2026 study on French fries, air frying produced about 1.2% oil content compared with 44.8% in deep-fried fries, while still delivering similar color and texture under certain cooking conditions. (2)
In other words, the air fryer creates the crisp texture many people enjoy while using far less oil than traditional frying, making the nutrition profile of air fried foods more desirable.
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What Is an Air Fryer Good For?
“Because of the fast air circulation, air fryers work especially well for foods that benefit from dry heat and crisping, like vegetables, potatoes, seafood, or tofu,” says Joanna Gregg, MS, RD.
Foods That Get Crispy or Browned
“Because of the fast air circulation, air fryers work especially well for foods that benefit from dry heat and crisping, like vegetables, potatoes, seafood, or tofu,” says Joanna Gregg, MS, RD.
Quick Small-Batch Meals
Air fryers also work well for smaller portions. If you are making lunch for one, a quick side for two, or an afternoon snack, they can feel faster and less fussy than using a full oven.
Simple Reheating
An air fryer can also be useful for reheating foods that you want to stay crisp, like roasted vegetables, fries, or breaded items. In some cases, it can bring back texture better than a microwave. Pro-tip: try it with flatbread or pizza!
Baking Small Items
And yes, you can bake in air fryer mode too (5). Small muffins, hand pies, baked oats, mini frittatas, and personal-size potatoes can all work well. Because the cooking chamber is smaller, foods may bake faster than they would in a traditional oven, so it helps to check them a little earlier.
5 Benefits of Using the Air Fryer
1. Uses Less Oil Than Deep Frying
This is the headline benefit, and it is backed by both reviews and direct comparison studies. Hot air frying consistently reduces oil use and oil uptake compared with deep frying, especially in foods like fries. (1,2)
2. Makes Home Cooking Easier to Stick With
When cleanup is lighter and preheating is faster, cooking at home starts to feel less like a project. That can make it easier to build meals around vegetables, proteins, and simple starches more often.
3. Creates Crisp Texture Without Heavy Frying
A lot of people are not chasing fried food so much as the texture of fried food. That is an important difference. If crispness helps you enjoy salmon, green beans, or tofu more, the air fryer becomes a practical tool.
4. Works Well for Simple, Everyday Meals
Many easy air fryer recipes are simply vegetables, seafood, or proteins cooked quickly with seasoning. The appliance makes it easy to turn basic ingredients into a quick meal without much preparation.
5. Helps Reduce the Takeout Habit
The more familiar you get with your air fryer, the easier it becomes to throw together something quick and delicious at home before hunger pushes you toward a more expensive, less healthy takeout option.
“One of the biggest advantages of an air fryer is that it eliminates the need for preheating and cooks food faster than a traditional oven. When meals are quick and easy to prepare, people are more inclined to cook at home rather than turn to takeout,” says Gregg.
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How to Use an Air Fryer More Strategically
An air fryer can be a helpful kitchen tool, but the results depend on what you cook and how you use it.
“Like any kitchen tool, an air fryer can support a healthy routine when it’s used thoughtfully and intentionally,” notes Gregg.
Here are a few tips to get the most out of your air fryer meals:
1. Leave Room for Airflow
One of the most practical uses for an air fryer is crisping food quickly, but that only works when hot air can move around the food. USDA specifically warns that overcrowding can prevent enough air circulation to cook food properly, so cooking smaller batches is often the better move. (5)
2. Use Oil Strategically
Using little to no oil is essential– using too much can leave foods soggy instead of crisp. Some foods—especially cut vegetables or potatoes—benefit from a light coating for crispiness and that golden color. Think brush or mist, not soak.
3. Check Food Early and Adjust as Needed
If you’re wondering how long to air fry, the answer depends on the model, the food, the cut size, the basket load, and how crispy you want the finish.
Use recipe times as a starting point, but check food early and shake or flip it during cooking to help it cook evenly. For packaged foods, following the manufacturer’s instructions can also help ensure they cook safely. (5)
4. Use a Thermometer for Proteins
When cooking chicken, fish, or other proteins in an air fryer, don’t rely on appearance alone to judge doneness. Because cooking times can vary by model and basket load, the most reliable way to ensure food is fully cooked is to use a food thermometer and cook foods to recommended cook times. (5)
For raw, stuffed breaded chicken breast products, follow the manufacturer’s cooking instructions and avoid cooking them in an air fryer unless the packaging specifically says it’s safe. (5)
5. Season Thoughtfully
Because air fryers cook quickly, seasoning makes a big difference in the final result. A light coating of oil can help spices and herbs stick better, especially for vegetables or proteins. Simple additions like garlic powder, paprika, herbs, or citrus can boost flavor without needing extra sauces.
6. Don’t Rely on a Single Cooking Time
Cooking times can vary depending on the air fryer model, the type of food, and how much you’re cooking at once. Use recipes as a guide, but check food early and adjust as needed to avoid overcooking or drying it out. (5)
Frequently Asked Questions (FAQs)
- Are air fryers healthy?
They can support a lighter cooking style than deep frying because they use little or no oil and can sharply reduce oil uptake in foods like fries. But the full answer still depends on what you cook and how you cook it. (2)
- How do air fryers work?
They cook by circulating hot air rapidly around food. The moving hot air helps dry and brown the surface, which is why air-fried food can taste crisp without being submerged in oil. (1)
- Can you bake in an air fryer?
Yes. The USDA Food Safety and Inspection Service notes that air fryers can be used for baking, roasting, reheating, and cooking a variety of foods. (5) Smaller baked items like muffins, baked oats, mini frittatas, or personal-size potatoes tend to work especially well.
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Bottom Line
Air fryers can make everyday cooking faster and less messy than other traditional methods, while still delivering the crisp texture many people enjoy. Like any cooking method, the biggest benefits come from how you use it—especially when it helps you prepare simple meals at home more often. (1,2) And if you log meals in the MyFitnessPal app, you’ll often find entries that reflect air-fried foods, helping you estimate calories and nutrients based on how they’re actually prepared.
The post Why Our Registered Dietitians Use an Air Fryer on Repeat appeared first on MyFitnessPal Blog.
