An increasing number of people are investing in air fryers after having realized that deep frying food in lots of oil is neither good for their heart nor for overall health. Studies have also shown that some commonly-used oils for frying such as partially-hydrogenated sunflower oil and soybean oil contain saturated fatty acids and high transfatty acids as well (major contributor to belly fat). The oil absorption of the inherently low-fat and low-calorie foods makes them high in calories after frying in oil. Also, several studies reported a strong association between fried food intake, obesity, and increase in waist circumference. And that’s why, experts suggest that reducing oil and cutting down fried food from the daily diet is a good idea to speed up weight loss journey. Here’s where air fryers act as saviours, particularly if crispy and crunchy food tingles your tastebuds and you look forward to some crunchy stuff to munch on as snacks along with a cup of evening chai. Despite using less oil, air frying can still achieve a crispy and crunchy texture in snacks. So, in this article, we show you 9 Weight-Loss Friendly Snacks That Can Be Made in Air Fryer.
1. Crispy Corn on the Cob:
To make crispy corn on the cob in an air fryer, brush the corn with olive oil and place the corn cobs in a single layer in the air fryer basket and cook at 400°F for about 10-15 minutes, flipping halfway through. The corn is ready when the kernels turn golden brown and crispy. Optionally, season with salt and pepper, then serve the warm and crunchy corn on the cob.
2. Paneer 65:
To make paneer 65 in an air fryer (and without maida), marinate paneer cubes in a mixture of besan (gram flour), rice flour, corn starch, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, yogurt, water, salt, and oil. Let it marinate for 20-30 minutes. Preheat the air fryer to 390°F (200°C), grease the basket, and air fry the marinated paneer for 12-15 minutes until golden brown and crispy, flipping halfway through. Serve hot, garnished with cilantro and accompanied by lemon wedges or any homemade dipping sauce. Enjoy this healthier version of paneer 65 as an evening snack.
3. Crispy Roasted Gobi:
To make crispy roasted cauliflower in an air fryer without using all-purpose flour, toss bite-sized cauliflower florets with olive oil and a mix of garlic powder, onion powder, paprika (or Kashmiri chilli powder), cumin, turmeric (optional), salt, and black pepper. Preheat the air fryer to 400°F (200°C) and cook the seasoned cauliflower in a single layer for 12-15 minutes, shaking the basket halfway through for even cooking. The result is a deliciously crispy and flavorful roasted cauliflower that makes a healthy and satisfying side dish or appetizer.
4. Air-Fried Tofu:
Air-fried tofu is a versatile and healthy option, and you can experiment with different marinades and seasonings to suit your taste preferences. Tofu is a good source of plant-based protein and can help amp up your protein intake. To make air-fried tofu in an air fryer, cut the tofu into bite-sized cubes or strips. In a bowl, mix corn starch or arrowroot powder with tamari or miso (replacement for soy sauce), and olive oil, adding optional seasonings and spices for flavor. Toss the tofu in the marinade and let it sit for 15-20 minutes. Preheat the air fryer to 400°F (200°C), then place the marinated tofu in a single layer in the basket. Air fry for 15-20 minutes, flipping halfway through, until the tofu turns crispy and lightly browned. Season with salt and pepper, and enjoy this delicious and protein-rich air-fried tofu as a snack or in salad, and other dishes.
5. Sweet Potato Fries:
Air-fried sweet potato fries are a healthier alternative to traditional potato fries. They make a tasty and nutritious side dish or snack for any occasion. To make sweet potato fries in an air fryer, peel and cut 2 large sweet potatoes into thin, uniform matchsticks. Preheat the air fryer to 400°F (200°C) and toss the sweet potato strips with just a bit of olive oil, adding optional paprika, garlic powder, onion powder, salt, and pepper for flavor. Place the seasoned sweet potato strips in a single layer in the air fryer basket and cook for 10-15 minutes at 400°F, shaking or tossing them halfway through. The sweet potato fries should turn crispy and golden brown. Serve immediately and enjoy these healthier and delicious fries, perfect as a side dish or snack.
6. Roasted Chickpeas:
To make roasted chickpeas in an air fryer, toss the chickpeas with olive oil, ground cumin, paprika, garlic powder, onion powder, cayenne pepper (optional), and salt. Preheat the air fryer to 390°F (200°C) and air fry the seasoned chickpeas for 15-20 minutes, shaking the basket halfway through. They should turn crispy and lightly browned. Let them cool slightly before serving, and enjoy the delicious and protein-packed roasted chickpeas as a healthy snack or crunchy salad topping. Also read: “Is Air-Fried Food Good For Weight Loss?”
7. Chicken Wings:
To make weight loss-friendly chicken wings in an air fryer, pat dry chicken wings and toss them in a mixture of 1 tablespoon of olive oil, garlic powder, onion powder, paprika, cayenne pepper, salt, and pepper. Preheat the air fryer to 400°F (200°C) and lightly grease the basket. Air fry the seasoned chicken wings in a single layer for 20-25 minutes, flipping halfway through, until they become golden brown and crispy. Ensure they reach an internal temperature of 165°F (74°C). Serve hot with a side of veggies or a light dip for a healthier and delicious treat that cuts down on excess oil and calories.
8. Air-Fried Broccoli:
Air-fried broccoli is a healthy and delicious side dish or snack that’s low in calories and packed with essential nutrients. To make weight loss-friendly air-fried broccoli in an air fryer, cut a medium-sized broccoli head into bite-sized florets and toss them in 1 tablespoon of olive oil (or use cooking spray for a lighter option). Add minced garlic, salt, and pepper to taste for added flavor. Preheat the air fryer to 375°F (190°C) and air fry the seasoned broccoli florets in a single layer for 8-12 minutes, shaking the basket halfway through for even cooking. The broccoli should turn slightly crispy and tender. Avoid overcooking to retain nutrients and color. Serve immediately and, if desired, drizzle fresh lemon juice over the broccoli for extra taste.
9. Apple Chips:
These healthy air-fried apple chips as a delightful snack or add them to oatmeal, yogurt, or salads for an extra crunch. To make apple chips in an air fryer, wash and thinly slice 2-3 large apples. Toss the slices with lemon juice to prevent browning and add flavor. Optionally, sprinkle with cinnamon or other spices. Preheat the air fryer to 300°F (150°C) and arrange the apple slices in a single layer in the basket. Air fry for 10-15 minutes, flipping halfway through, until the apple chips become crisp and lightly golden. Your crunchy yet healthy snack is now ready! Also read: “Why Are Fried Foods Bad For Weight Loss?”
Summing up, air frying uses significantly less oil compared to traditional deep frying, thereby helping you reduce overall calories. Air frying allows you to enjoy crispy and crunchy snacks without too many calories, so that you can maintain a calorie deficit all through. For more such weight-loss friendly snacks and to lose weight successfully, subscribe to the Rati Beauty app.