THERE’S THE AIR fryer craze and there’s the ketogenic diet craze. Combine the two and you’ve just entered into a whole new world of versatility and delectability.
And just in case you’re not hip to the air fryer (or need a refresher), these machines are touted as a miraculous kitchen appliance that dramatically reduces the need for cooking fat, and, so it goes, the total number of calories of your favorite fried foods. Air fryers turn chicken, fish, vegetables, and so much more super-crisp.
The ketogenic diet, also known in shorthand as “keto” is a super-popular (and super-restrictive) diet plan that calls for lots of fat, some protein, and very few carbs. The goal of this macronutrient imbalance is to keep your body in a fat-burning mode known as ketosis.
While it may seem odd that someone on the keto diet would want to use a cooking technique that diminishes fat count—after all, the whole point of keto is to increase fats—air frying is actually a great way to enjoy traditionally fried recipes that are high in carbohydrates, explains Dana Angelo White, R.D., author of the Healthy Air Fryer Cookbook.
For example, you can cut out the typical breading in fried food and opt for keto-approved breading, like nuts and seeds, which also lend more nutrients to the dish. The air fryer is also a convenient and easy appliance for keto dieters who meal prep, she says.
Give these keto air fryer recipes a shot, and you won’t be sorry—even if you’re not in ketosis.
1. Air Fryer Buffalo Chicken Bites
This three-ingredient recipe could not be easier, and it has less than one gram of carbs per serving. “Just season diced boneless, skinless chicken thighs with salt and air fry at 390°F for 10 to 12 minutes. Once cooked, remove from the fryer basket and toss immediately in 2 tablespoons of your favorite hot sauce,” says White.
2. Air Fryer Buffalo Chicken Wings
These wings taste just like those you’d find at your favorite bar. All you need is about 1/4 cup keto-friendly hot sauce, 1 tablespoon ghee/grass-fed butter, 1 lb. chicken wings/drumettes, and a non-stick oil spray, like Primal Kitchen avocado oil, says keto coach, Karissa Long.
Pre-heat the air fryer to 400°F. In a small saucepan over medium heat, melt the butter. Add in the hot sauce and whisk until fully combined. Turn the heat down to low and keep the sauce warm. Add the wings to the air fryer and spray lightly with the non-stick spray. Fry for 10 minutes.
After 10 minutes, open the air fryer, and rotate the wings using tongs. Continue cooking for another 10 minutes until the wings are fully cooked and crisp. Remove the wings from the air fryer. Place the wings in a bowl, cover with the warm buffalo sauce, and toss to evenly coat.
3. Air Fryer Kale and Feta Frittatas
“Scramble up 4 eggs, 1 cup chopped kale, and 3 tablespoons of crumbled feta cheese with some salt and pepper. Air fry at 360°F in a baking pan or egg cups,” says White. This recipe serves two people and has five grams of carbs per serving. You can also make a bunch at once and save for easy breakfasts or protein-packed snacks.
4. Air Fryer Sesame-Crusted Fish
Sesame seeds offer nice crunch for a more fried texture. “Brush fillets of salmon or cod with 1 tablespoon reduced sodium soy sauce mixed with 1 teaspoon honey, and then sprinkle with sesame seeds. Air fry for 7 to 9 minutes at 360°F,” says White. Enjoy this high-fat and excellent source of protein for a mere five grams of carbs per serving. You can also cook up some cauliflower rice to sub for white rice and consider it takeout.
5. Air Fryer Cinnamon Rolls
Yes, you can eat cinnamon rolls on a keto diet. Phew. The recipe “uses some original cinnamon rolls ingredients while just swapping the sweetener and the flour,” says Amna Muqeem of Ravvy Reviews. “The result is just as delicious as regular oven-baked cinnamon rolls,” she continues, noting that you can swap sunflower seed flour for almond flour, if you’d like.
Get the recipe from Ravvy Reviews here.
6. Air Fryer Bacon-Wrapped Brussels Sprouts
Erika Ritchie of Simply Low Cal shares these as a tasty and easy appetizer or side dish that is perfect for any occasion. “This recipe combines the smoky and savory flavor of bacon with the tender and nutty flavor of Brussels sprouts,” she says. “Choose fresh and evenly sized Brussels sprouts, parboil the Brussels sprouts, use thin-cut bacon, and secure the bacon with toothpicks.” After about 15 minutes in the air fryer, voilà, your fancy appetizer without much effort is served.
Get the recipe from Simply Low Cal here.
7. Air Fryer Jalapeño Poppers
Air Fryer jalapeño poppers are great for parties or game-day viewing parties, says Ritchie. These jalapeño peppers are stuffed with both cream cheese and cheddar cheese, sprinkled with Ranch seasoning, and then wrapped in bacon. “Buy large, round jalapeños that can hold a lot of the filling, but don’t overstuff to prevent the filling from falling out,” she says.
Get the recipe from Simply Low Cal here.
8. Air Fryer Blackened Chicken
Luna Regina, owner of HealthyRecipes101.com, says this recipe packs an impressive (and filling) 37 grams of protein per serving. “Blackening chicken with keto-friendly spices, herbs, and mustard gives it a unique spicy touch and complex flavor layer,” says Regina. “The air fryer simplifies the process and gives you a high-quality dish in just 30 minutes.”
Get the recipe from HealthyRecipes101.com here.
9. Air Fryer Fried Chicken
Maya Krampf of Wholesome Yum calls this recipe the best low-carb fried chicken recipe around. “This keto fried chicken is so crispy, you won’t believe it,” she says, noting that the secret is the grain-free breading made with pork rinds, smoked paprika, garlic powder, and thyme.
Get the recipe from Wholesome Yum here.
10. Air Fryer Meatballs
Add these to some zoodles for a keto-friendly Italian dinner. The recipe calls for one pound ground beef, 1/4 cup no-sugar-added marinara sauce, 1 teaspoon dried minced onion, 1 teaspoon garlic powder, 1 teaspoon Italian Seasoning, 1/3 cup parmesan cheese, finely grated, and one egg.
“Pre-heat the air fryer to 350°F. In a medium-sized bowl, mix together all ingredients until fully combined. Take the mixture and form into 12 1-inch sized circular balls. Place the balls in a single layer in the air fryer basket. Cook in the air fryer for 10 to 12 minutes,” says Long.
11. Air Fryer Asparagus Wrapped With Crispy Prosciutto
Fancy. “Wrap stalks of asparagus with thinly sliced prosciutto and air fry at 360°F for 4 minutes,” says White. There are only two grams of carbs per serving.
12. Air Fryer Chicken Salad
“This air fryer chicken salad makes a stunning side dish but also works great as a main course,” says Regina, adding that in this easy recipe, the chicken is seasoned with Italian seasoning, black pepper, salt, paprika, and garlic powder, then air-fried and served alongside tons of veggies and dried cranberries. “Everything is tied together by a bright, zesty dressing made from lemon juice, olive oil, and Italian seasoning.”
Get the recipe from HealthyRecipes101.com here.
13. Air Fryer Zucchini Fries
On a large plate, dump some almond flour and season it well with salt and pepper. On another plate, beat two whole eggs. On a third plate, layer some shredded Parmesan cheese. Heat your air fryer to 370°F. Then, dredge however many zucchini you’ve cut into fry-like strips into the flour, then the eggs, and then the cheese. Fry till crisp, at least 10 minutes.
14. Air Fryer Coconut-Crusted Shrimp
Who needs Red Lobster? Set up a breading station similar to the one in the recipe above, only swapping the almond flour for coconut flour and the Parmesan cheese for shredded coconut. Set your air-fryer to 390°F and sizzle dredged large peeled and deveined shrimp until crisp, about 8 minutes.
15. Air Fryer Spicy Fried Broccoli Bites
They go especially well with coconut-crusted shrimp. Just set your air fryer to 380°F. Then, add a handful or two of broccoli florets to the basket, spray everything with cooking spray, and drop them in. Fry until crispy, about 8 minutes, and toss about halfway through. Transfer to a plate, season with salt, pepper, and a little cayenne.
16. Air Fryer Garlicky-Lemony Fried Cauliflower Bites
Maybe broccoli isn’t your thing. Totally get that. So instead, follow the recipe above, but in place of broccoli, use cauliflower—and instead of seasoning with salt and cayenne, use garlic salt and freshly squeezed lemon juice.
17. Air Fryer Zucchini
Chelsea Plummer of Mae’s Menu has us hooked on this simple and satiating zucchini recipe. “Crispy, delicious, vegan, gluten-free, and keto! It’s healthy and so easy to make, especially when you’re up to your ears in zucchini during their peak season,” she says. She also recommends eating them on the side of a healthy dinner, or adding them to a stir-fry, salad, or wrap for an extra dose of flavor and fiber.
Get the recipe from Mae’s Menu here.
18. Air Fryer Pork Rind Pickles
On a large plate, layer some almond flour and season with freshly ground black pepper. On another plate, whisk two whole eggs. On another, crush up about a half cup of pork rinds. Dredge a large pickle slice in the flour, the egg wash, and then the pork rinds. Repeat with however many pickles you’d like, and then drop them into an air fryer set to 370°F. Fry until crispy, 5 to 7 minutes.
19. Air Fryer Bacon
What’s a weekend breakfast without bacon? “I love making bacon in the air fryer because it cooks while I’m getting ready in the morning. No more standing over the stove getting spattered with hot oil,” says Nikole Berg of The Travel Palate, who shares that if there are any leftovers, they can be used up in a lunchtime salad.
Get the recipe from The Travel Palate here.
20. Air Fryer Whole Chicken
If you’re a fan of roasted chicken, Berg suggests using the air fryer to cook up this amazingly juicy chicken that will rival the best rotisserie. “You only need about an hour for a perfectly cooked dinner or use the chicken in your favorite salads and wraps,” she says.
Get the recipe from The Travel Palate here.
21. Air Fryer Cheese Crackers
If you want to eat something fun and simple to chase a snacktime hankering away, Muqeem suggests these air fryer keto cheese crackers. “You don’t need any fancy ingredients for this either,” she adds of the budget-friendly recipe.
Get the recipe from Ravvy Reviews here.
22. Air Fryer Kale Chips
Spray both sides of 1/2 pound kale leaves (any variety will do) with cooking spray. In a small bowl, mix 1/3 teaspoon toasted ground cumin, 1/3 teaspoon paprika, 1/8 teaspoon cayenne (add 1/8 teaspoon for spicier chips), 1/8 teaspoon salt. Air fry at 250°F for 12 minutes. Crunch away.
23. Air Fryer Green Beans
Green beans are another veggie that lend themselves well to being air-fried. “This simple four ingredient recipe makes the crispiest green beans imaginable,” says Plummer. “Flavored with oil, lemon, and salt, they’re so easy and budget-friendly, too.” For some heat, add some red chili pepper flakes to this green beans recipe, or serve them with hot sauce drizzled on top.
Get the recipe from Mae’s Menu here.
24. Air Fryer Cherry Tomato Poppers
These are easy. Just pop a handful or two stemmed cherry tomatoes into a 400°F air fryer for 4 minutes. Allow to cool and then scatter the oven-sweetened flavor bombs over salads or eat as is for a naturally sweet snack.
25. Air Fryer Stuffed Chicken Breasts
Farwin Simaak of Love and Other Spices shares this flavor-packed, yet easy-to-make, recipe that comes together in just 15 minutes. Bonus, Simaak has a tip that keeps the filling from spilling out of the chicken breasts: “Secure the chicken breasts with toothpicks for a mess-free stuffed chicken breast.”
Get the recipe from Love and Other Spices here.
26. Air Fryer Fennel Crisps
Trim the dense bottom and green stalks from a fennel bulb and slice into 1/4-inch-thick rounds. Coat lightly with cooking spray, season with salt and pepper, and air fry for 15 minutes at 350°F. They’re especially good with hummus.
27. Air Fryer Rib-Eye Steak
Did you know that an air fryer can cook up a delicious, juicy steak in under 15 minutes? We didn’t either, until Simaak shared this great recipe. “Made with only three ingredients, this steak is topped with garlic herb butter.” The result is completely “divine.”
Get the recipe from Love and Other Spices here.
28. Air Fryer Shrimp With Mayo Sauce
We’ve never met an air-fried shrimp we didn’t love. “These air fryer shrimp are as simple as can be,” says Regina. “All you need to do is season the shrimp, then air fry them. While the shrimp are cooking, you can quickly whisk up a sweet and tangy dipping sauce using only mayonnaise and ketchup.” Have this shrimp recipe as a keto-friendly appetizer or as a light meal with a side salad. Each serving offers only four grams of carbs, which makes this dish a keto-friendly option for a quick appetizer, or a light meal.
Get the recipe from HealthyRecipes101.com here.
29. Air Fryer Fish Sticks
Crispy on the outside, flaky on the inside. Yes, please. “Fish is super healthy and contains all the fat you can get for a perfect keto diet. However, what about the breadcrumbs?” says Muqeem. “Well, this awesome recipe uses crushed pork rinds to give the same crumb-like effect! Moreover, you can cook these fish sticks in an air fryer asap, it just takes 10 minutes of air frying.”
Get the recipe from Ravvy Reviews here.
30. Air Fryer Onion Rings
Krampf shares that this keto air fryer onion rings recipe is super crispy, and made only with seven ingredients so you aren’t scrambling for a bajillion items in your pantry. “Learning how to make onion rings in the air fryer is the key to keto onion rings that are just as crispy as real ones,” she says.
Get the recipe from Wholesome Yum here.
31. Air Fryer Turkey Meatballs
Berg loves that these versatile meatballs go with anything. “We throw them in our favorite soups and salads, or just eat them as is with our favorite roasted veggies,” she says. Another idea? Serve them over a bed of spiralized zucchini for a keto-friendly pasta-esque dish.
Get the recipe from The Travel Palate here.
32. Air Fryer Mahi-Mahi
Sick of salmon? Try another fish, like this Air Fryer Mahi Mahi, that’s made with only three ingredients and gets a healthy dinner on the table in under 15 minutes. “This easy recipe will show you how to make juicy Cajun-seasoned white fish in your air fryer,” says Ritchie, adding that mahi-mahi is best served immediately.
Get the recipe from Simply Low Cal here.
33. Air Fryer Jicama Fries
Who doesn’t love a good jicama fry? Light and mildly tangy, pair this item with your favorite protein or let the jicama fries accompany a big salad. “Learn how to make jicama fries in the air fryer, with just four ingredients. They are easy, crispy, low-carb, and taste like potatoes,” says Krampf.
Get the recipe from Wholesome Yum here.
34. Air Fryer Crispy Cauliflower
Cauliflower—done right—can be a sleeper hit. Simaak’s favorite way to have cauliflower is via this stellar recipe, one of the most popular on her entire blog. “So easy and quick to make this cauliflower is the perfect side dish for any keto meal,” she adds. Note: This recipe is not breaded.
Get the recipe from Love and Other Spices here.
35. Air Fryer Tofu
If you think tofu can be kind of lackluster, wait until you try Regina’s air fryer tofu recipe. “Our three-ingredient air fryer tofu comes with a crispy exterior, soft interior, and a mildly sweet, nutty taste,” she says. “It’s amazing on its own when served with a Sriracha dip (or any other dip of your choice), but can also be tossed into salads, stews, and wraps. All you have to do is slice the tofu into cubes, coat them with olive oil, and air fry for 15 minutes.”
Get the recipe from HealthyRecipes101.com here.
36. Air Fryer Quick and Easy Breakfast Sausage Links
Berg likes these sausage links wrapped up in omelets for breakfast—or have them for an in-between meal snack with cheese cubes. Best of all, this recipe only requires one ingredient: uncooked pork breakfast sausage links. If you don’t eat meat, try making this recipe with plant-based sausage (though cooking times may vary).
Get the recipe from The Travel Palate here.
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can’t resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.
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