The air fryer has become a must-have kitchen appliance, celebrated for its ability to create crispy textures with significantly less oil. Simultaneously, the ketogenic diet, characterized by its high-fat, low-carbohydrate approach, has gained immense popularity. Combining these two trends opens up a realm of culinary possibilities, allowing keto dieters to enjoy traditionally indulgent foods in a healthier way.
Why Use an Air Fryer on Keto?
While the keto diet emphasizes increased fat intake, air frying remains a valuable technique. Dana Angelo White, R.D., author of the Healthy Air Fryer Cookbook, explains that air frying allows keto dieters to recreate traditionally high-carb fried foods with keto-friendly alternatives. By swapping out typical breading for nut and seed-based coatings, dishes become not only keto-compliant but also more nutrient-rich. The air fryer's convenience also makes it an ideal tool for keto meal prepping.
Keto Air Fryer Recipes
Here are some delicious and easy keto air fryer recipes to try:
1. Air Fryer Buffalo Chicken Bites
This simple recipe requires only three ingredients and contains less than one gram of carbs per serving. Dana Angelo White recommends seasoning diced boneless, skinless chicken thighs with salt and air frying them at 390°F for 10 to 12 minutes. Once cooked, toss the chicken in 2 tablespoons of your favorite hot sauce.
2. Air Fryer Buffalo Chicken Wings
For wings that rival those from your favorite bar, keto coach Karissa Long suggests combining 1/4 cup keto-friendly hot sauce, 1 tablespoon ghee or grass-fed butter, and 1 lb. chicken wings or drumettes. Preheat the air fryer to 400°F. Melt the butter in a saucepan over medium heat, then whisk in the hot sauce. Spray the wings lightly with a non-stick oil spray and air fry for 10 minutes. Rotate the wings and cook for another 10 minutes until fully cooked and crisp. Toss with the warm buffalo sauce to coat.
Read also: Low-Carb Crock-Pot Meals
3. Air Fryer Kale and Feta Frittatas
Dana Angelo White recommends scrambling 4 eggs with 1 cup chopped kale and 3 tablespoons of crumbled feta cheese, seasoned with salt and pepper. Air fry the mixture at 360°F in a baking pan or egg cups. This recipe serves two and has only five grams of carbs per serving. These frittatas are great for quick breakfasts or protein-packed snacks.
4. Air Fryer Sesame-Crusted Fish
Sesame seeds add a delightful crunch to fish fillets. Brush salmon or cod fillets with a mixture of 1 tablespoon reduced sodium soy sauce and 1 teaspoon honey, then sprinkle with sesame seeds. Air fry for 7 to 9 minutes at 360°F. This dish is high in fat, an excellent source of protein, and contains only five grams of carbs per serving. Serve with cauliflower rice for a keto-friendly alternative to takeout.
5. Air Fryer Cinnamon Rolls
Yes, you can enjoy cinnamon rolls on a keto diet! Amna Muqeem of Ravvy Reviews shares a recipe that swaps out traditional ingredients for keto-friendly alternatives like alternative sweeteners and almond or sunflower seed flour.
6. Air Fryer Bacon-Wrapped Brussels Sprouts
Erika Ritchie of Simply Low Cal suggests this recipe as a tasty and easy appetizer or side dish. Combine the smoky flavor of bacon with the tender, nutty flavor of Brussels sprouts. Parboil evenly sized Brussels sprouts, wrap them in thin-cut bacon, and secure with toothpicks. Air fry for about 15 minutes.
7. Air Fryer Jalapeño Poppers
These air fryer jalapeño poppers are perfect for parties or game-day viewing. Ritchie recommends stuffing large, round jalapeños with cream cheese and cheddar cheese, sprinkling with Ranch seasoning, and wrapping in bacon.
Read also: Rock Your Keto Diet
8. Air Fryer Blackened Chicken
Luna Regina, owner of HealthyRecipes101.com, says this recipe provides an impressive 37 grams of protein per serving. Blackening the chicken with keto-friendly spices, herbs, and mustard creates a unique spicy flavor.
9. Air Fryer Fried Chicken
Maya Krampf of Wholesome Yum calls this the best low-carb fried chicken recipe. The secret is the grain-free breading made with pork rinds, smoked paprika, garlic powder, and thyme.
10. Air Fryer Meatballs
Add these meatballs to zoodles for a keto-friendly Italian dinner. Karissa Long recommends mixing one pound of ground beef with 1/4 cup no-sugar-added marinara sauce, 1 teaspoon dried minced onion, 1 teaspoon garlic powder, 1 teaspoon Italian Seasoning, 1/3 cup finely grated parmesan cheese, and one egg. Form the mixture into 12 1-inch balls and air fry at 350°F for 10 to 12 minutes.
11. Air Fryer Asparagus Wrapped With Crispy Prosciutto
Dana Angelo White suggests wrapping stalks of asparagus with thinly sliced prosciutto and air frying at 360°F for 4 minutes. This recipe has only two grams of carbs per serving.
12. Air Fryer Chicken Salad
Luna Regina says this air fryer chicken salad makes a stunning side dish or main course. Season the chicken with Italian seasoning, black pepper, salt, paprika, and garlic powder, then air-fry and serve with veggies and dried cranberries. The dressing is made from lemon juice, olive oil, and Italian seasoning.
Read also: Lazy Keto Meal Planning
13. Air Fryer Zucchini Fries
Coat zucchini strips in almond flour seasoned with salt and pepper, then dip in beaten eggs and shredded Parmesan cheese. Air fry at 370°F until crisp, about 10 minutes.
14. Air Fryer Coconut-Crusted Shrimp
Swap almond flour for coconut flour and Parmesan cheese for shredded coconut in a breading station. Air fry dredged large peeled and deveined shrimp at 390°F until crisp, about 8 minutes.
15. Air Fryer Spicy Fried Broccoli Bites
Air fry broccoli florets at 380°F until crispy, about 8 minutes, tossing halfway through. Season with salt, pepper, and a little cayenne.
16. Air Fryer Garlicky-Lemony Fried Cauliflower Bites
Follow the broccoli recipe, but use cauliflower instead and season with garlic salt and freshly squeezed lemon juice.
17. Air Fryer Zucchini
Chelsea Plummer of Mae's Menu recommends this simple zucchini recipe that is vegan, gluten-free, and keto-friendly.
18. Air Fryer Pork Rind Pickles
Dredge pickle slices in almond flour seasoned with black pepper, then dip in egg wash and crushed pork rinds. Air fry at 370°F until crispy, 5 to 7 minutes.
19. Air Fryer Bacon
Nikole Berg of The Travel Palate enjoys making bacon in the air fryer because it cooks while she gets ready in the morning.
20. Air Fryer Whole Chicken
Berg suggests using the air fryer to cook a juicy chicken that rivals rotisserie chicken in about an hour.
21. Air Fryer Cheese Crackers
Amna Muqeem suggests these air fryer keto cheese crackers for a fun and simple snack.
22. Air Fryer Kale Chips
Spray kale leaves with cooking spray and season with toasted ground cumin, paprika, cayenne, and salt. Air fry at 250°F for 12 minutes.
23. Air Fryer Green Beans
Chelsea Plummer says this four-ingredient recipe makes the crispiest green beans, flavored with oil, lemon, and salt.
24. Air Fryer Cherry Tomato Poppers
Air fry cherry tomatoes at 400°F for 4 minutes for a naturally sweet snack.
25. Air Fryer Stuffed Chicken Breasts
Farwin Simaak of Love and Other Spices shares a flavor-packed recipe that comes together in 15 minutes. Secure the chicken breasts with toothpicks to keep the filling from spilling out.
26. Air Fryer Fennel Crisps
Slice fennel into rounds, coat with cooking spray, season with salt and pepper, and air fry for 15 minutes at 350°F.
27. Air Fryer Rib-Eye Steak
Simaak shares a recipe for a juicy steak cooked in the air fryer in under 15 minutes, topped with garlic herb butter.
28. Air Fryer Shrimp With Mayo Sauce
Luna Regina says these air fryer shrimp are simple to make. Season the shrimp and air fry, then whisk together a sweet and tangy dipping sauce using mayonnaise and ketchup.
29. Air Fryer Fish Sticks
Muqeem shares a recipe that uses crushed pork rinds instead of breadcrumbs for a keto-friendly coating.
30. Air Fryer Onion Rings
Krampf shares that this keto air fryer onion rings recipe is super crispy and made with only seven ingredients.
31. Air Fryer Turkey Meatballs
Berg loves that these versatile meatballs can be added to soups, salads, or served over spiralized zucchini.
32. Air Fryer Mahi-Mahi
Ritchie suggests this recipe with only three ingredients for a healthy dinner in under 15 minutes.
Additional Keto Air Fryer Ideas
- Air-Fryer Chicken Wings: Season with a spice rub with a kick from cayenne.
- Air-Fryer Hard-Boiled Eggs: A quick and easy alternative to boiling eggs on the stovetop.
- Air-Fryer Garlic-Butter Steak: A restaurant-quality steak recipe that can be made in minutes.
- Air-Fryer Chicken Thighs: Crispy on the outside and juicy on the inside with paprika and garlic seasoning.
- Air-Fryer Bacon-Wrapped Scallops: A decadent and easy-to-prepare appetizer.
- Air-Fryer Pork Chops: Seasoned with Creole seasoning and Parmesan cheese.
- Air-Fryer Pork Tenderloin: A quick and tasty way to cook pork tenderloin.
- Air-Fryer Roasted Green Beans: A faster alternative to oven-roasted green beans (use half the amount of onion to keep it keto-friendly).
- Air-Fryer Asparagus: Tossed in a lemon-garlic dressing.
- Air-Fryer Salmon: A simple and succulent way to cook salmon.
- Air-Fryer Keto Meatballs: Made without breadcrumbs.
- Jalapeno Popper Stuffed Chicken Breasts: A flavorful way to cook chicken.
- Air-Fried Radishes: A colorful side dish.
- Air-Fryer Sausage Bacon Bites: A delicious appetizer or breakfast treat (make without the sugar to keep it keto-friendly).
- Air-Fryer Herb and Lemon Cauliflower: A standout cauliflower side dish.
- Air-Fryer Zucchini Chips: A vegan, gluten-free, keto-friendly snack made without oil.
- Air-Fryer Stuffed Zucchini: Filled with ground beef and cheese.
- Air-Fryer Broccoli: Tender and crunchy with a touch of lemon.
- Air-Fryer Fajita-Stuffed Chicken: Chicken breasts stuffed with fajita ingredients.
- Garlic-Herb Fried Patty Pan Squash: A creative twist on summer squash.
- Air-Fryer Bacon Egg Cups: A fresh take on the classic breakfast combo.
- Air-Fryer Eggs Lorraine: An impressive breakfast dish for guests.
- Air-Fryer Okra with Smoked Paprika: A lighter version of fried okra.
Tips for Air Frying on Keto
- Use thawed meat: Raw meat can be cooked directly in the air fryer, but it must be thawed first.
- Focus on keto-friendly foods: The air fryer is a great tool for cooking keto-friendly ingredients like meats, vegetables, and healthy fats.