Before we dive into the healthy side of things, let’s quickly cover what an air fryer actually does. An air fryer is a small countertop appliance that cooks food by circulating hot air around it at high speed. It creates a crispy layer similar to deep frying, but without the need for lots of oil. Think of it as a super-charged mini oven with a fan.

People use air fryers for everything from chips and chicken to vegetables, cakes, and even boiled eggs. It’s one of the most versatile kitchen tools out there… and for many, a healthier alternative to deep-frying or even pan-frying.

The rise in popularity of air fryers isn’t just about convenience—it’s also about trying to eat healthier. Many people are looking for ways to enjoy the food they love without compromising their health. That’s where the air fryer comes in.

Here are a few reasons why air fryers have become a kitchen staple:

• They use little to no oil
• They cook food quickly
• They’re energy-efficient
• They’re easy to clean
• They help recreate takeaway-style food at home

But how do these benefits translate into actual health benefits? Let’s explore that in more detail.

Less Oil = Fewer Calories

One of the main health benefits of an air fryer is that it allows you to cook crispy food with significantly less oil than traditional frying. Deep-frying can add hundreds of calories to a meal, mainly from fat. For example, 100g of deep-fried chips can contain over 300 calories, while the same portion cooked in an air fryer may contain as little as 150 calories. This calorie saving can add up over time, especially if you’re trying to lose weight or maintain a healthy diet.

Lower Fat Intake

By using less oil, you’re also reducing your overall fat intake. While healthy fats like olive oil or avocado oil can be good in moderation, many fried foods rely on refined or heavily processed oils that aren’t ideal for everyday consumption. Cooking with an air fryer can help cut down on these fats, especially saturated and trans fats that may contribute to heart disease.

Helps with Portion Control

Air fryers usually have baskets that hold a certain amount of food, making it easier to stick to portion sizes. Instead of cooking a massive tray of chips in the oven, the air fryer encourages you to think about how much you’re preparing. If you’re watching your calorie intake or trying to be more mindful of your meals, this built-in portion control can be a useful tool.

Great for Cooking Veggies

Air fryers don’t just make crispy chicken or chips—they’re brilliant for roasting vegetables. Brussels sprouts, cauliflower, sweet potato, and carrots all cook beautifully in the air fryer, often in under 15 minutes. If you struggle to eat enough veg, using the air fryer might make it more appealing. You get crisp, caramelised edges without needing to drench everything in oil or butter.

Less Acrylamide than Deep Frying

When food is fried or roasted at high temperatures, a compound called acrylamide can form. This chemical has been linked to potential health risks, including cancer. Air frying has been shown to produce significantly lower levels of acrylamide compared to deep frying. This makes it a safer option for people who still want that golden, crispy texture without some of the risks.

Fewer Processed Foods

Using an air fryer encourages more home cooking. Instead of ordering in or grabbing a microwave meal, you can whip up healthy homemade versions of your favourite dishes in 20 minutes or less. Home cooking almost always gives you more control over ingredients—meaning less salt, sugar, and additives.

While there are clear health benefits to using an air fryer, there are also some myths that need to be cleared up.

Myth 1: “Everything you make in an air fryer is healthy.”

Not quite. The air fryer is just a tool—it depends what you put in it. If you’re cooking frozen nuggets, chips, or processed snacks, the results won’t be much healthier than if you used the oven. To get the most out of your air fryer, focus on whole foods: fresh chicken, vegetables, fish, lean meats, tofu, and legumes.

Myth 2: “Air fryers eliminate all fat.”

Air frying reduces the amount of oil needed, but some oil is often still used. That’s not a bad thing—healthy fats are important. The key is moderation and choosing good-quality oils when needed (like olive oil or rapeseed oil).

Myth 3: “Air-fried food is always low in calories.”

Just because something is air-fried doesn’t automatically make it low-calorie. Cheese-stuffed foods, pastries, and sugary baked goods can still be high in calories, even if cooked in an air fryer. Again, it all comes down to ingredients.

Air fryers are generally safe to use, but like any appliance or cooking method, there are a few things to keep in mind.

Overheating and Burning Food

If you’re not careful, food can burn quickly in an air fryer. Burnt food may contain compounds like acrylamide or polycyclic aromatic hydrocarbons (PAHs), which have been linked to health risks when consumed in large amounts. Avoid overcooking or charring your food, and keep an eye on cooking times.

Plastic and Non-Stick Concerns

Most air fryer baskets are coated in non-stick materials. These are generally safe when used properly, but over time they can degrade—especially if scrubbed with abrasive tools or exposed to very high heat. Look for high-quality air fryers with BPA-free materials and follow the manufacturer’s cleaning instructions.

False Sense of Security

Because air fryers are seen as a “healthy” cooking method, it’s easy to overuse them or forget about balance in your diet. Remember: health isn’t just about how food is cooked, but about what you eat overall. Use your air fryer as part of a balanced diet that includes a variety of foods—grains, proteins, fruit, veg, and healthy fats.

Here are some quick tips to help you keep your air fryer meals as healthy as possible:

• Use minimal oil – a light spray or teaspoon is often enough.
• Choose whole, unprocessed ingredients – fresh veg, lean proteins, and whole grains.
• Avoid overcrowding the basket – this helps food cook evenly and reduces burning.
• Preheat when needed – not all air fryers require this, but it can help with consistency.
• Clean it regularly – leftover oil and crumbs can affect flavour and hygiene.
• Try new things – experiment with air frying fruits, chickpeas, or even tofu.

The short answer is yes—air fryers can be a healthy addition to your kitchen, especially when used thoughtfully. They’re a great way to reduce oil, cut calories, and increase your intake of vegetables and home-cooked meals. But like any kitchen appliance, they’re not a magic fix. It’s still important to focus on balance, variety, and whole foods in your diet.

If you love quick, flavourful food and want to cut back on frying, the air fryer is a brilliant tool to have on hand. With the right ingredients, it can absolutely support a healthy lifestyle—and make your mealtimes a lot more exciting.

And if you’re looking for air fryer inspiration, don’t forget to check out the Bored of Lunch books and follow us on Instagram @boredoflunch for more airfryer recipe ideas.