BY THE OPTIMIST DAILY EDITORIAL TEAM

It’s the start of a new year, and your air fryer is probably still sitting proudly on the kitchen counter, waiting for its next round of sweet potato fries. But if your resolution was to “eat healthier” in 2026, you might want to ask yourself: Is your air fryer actually helping?

Spoiler: It can, but only if you use it right.

While air fryers are often hyped as miracle machines that turn junk food into superfood, the truth is, they’re only as healthy as what you put inside them. If you’re tossing in pre-fried nuggets and calling it clean eating, well, the air fryer can’t save you. But if you learn to use it wisely, it can definitely help you make lighter, faster, and still seriously tasty meals.

Here’s what nutrition experts (and one very well-used test kitchen) say about getting the most out of your air fryer without giving up the foods you love.

Why air frying is actually healthier when done right

Air fryers use rapid hot air circulation to cook food, which means you get that crispy, golden finish without needing to deep fry. “Because you use little to no added fat, the calories and saturated fat in your meals can be greatly reduced compared to traditional frying,” says Stefani Sassos, MS, RDN, and the Nutrition and Fitness Director at the Good Housekeeping Institute. Translation: crunch without the grease coma.

Air frying has also been shown to reduce harmful air pollutants that can be released when you cook with lots of oil over high heat. Studies suggest it releases fewer volatile organic compounds (VOCs) and less particulate matter than pan-frying, making it a win for your lungs and your arteries.

Still, not everything that comes out of an air fryer gets a gold star. For example, bacon air-fried is still… bacon. (Sorry.) And yes, there’s some chatter around acrylamide, a chemical that forms when food is cooked at high heat, but there’s no solid research on its impact on humans yet. For now, experts agree: the overall quality of your diet matters far more than any one cooking method.

5 ways to make your air fryer meals actually healthy

These tips from the pros will help you keep your food fresh, flavorful, and genuinely good for you.

1. Cook real food

This may sound obvious, but your air fryer isn’t a magic wand. If you start with mystery meat or frozen snacks, don’t expect a miracle. Sassos recommends loading up on whole ingredients like broccoli, cauliflower, zucchini, bell peppers, asparagus, sweet potatoes, and even frozen veggies with just a spray of oil and seasoning.

As for protein, lean meats like chicken breast, turkey, and fish get high marks. Just skip the pre-fried or sauce-laden options. “Chicken wings are a great place to start,” says Nicole Papantoniou, Director of the Kitchen Appliances and Innovation Lab at Good Housekeeping. Her go-to method? Air fry them at 400°F for 20 minutes with just salt and a light oil coating. Simple. Delicious. Zero mystery ingredients.

2. Pick the right oil

Yes, you still need oil, just less of it, and the right kind. “For higher-heat cooking above 350°F, avocado oil is a good option. For lower heat, go with extra-virgin olive oil,” says Caitlin Sloane, MS, RDN, a nutritionist based in Portland, Oregon.

Both oils have anti-inflammatory benefits and support heart health. Papantoniou recommends Colavita olive oil spray, especially since it comes in fun flavors. Bonus tip: Use your own oil in a refillable sprayer to cut back even more.

3. Don’t drown your food

A little goes a long way here. Think of oil as a supporting character, not the main event. A light spritz or quick brush is usually all you need. Papantoniou adds that if you’re cooking something frozen, processed, or naturally fatty, you can get away with even less oil. So no, your cauliflower doesn’t need to be swimming in EVOO.

4. Get the temperature right

High heat isn’t always better. “Most foods work well at 400°F, but if something’s thick or takes longer to cook, drop it to 370–375°F,” says Papantoniou. Going hotter can lead to nutrient loss, and nobody wants dry salmon or burnt Brussels sprouts in the name of health.

5. Meal prep just got easier

One of the biggest wellness wins of the air fryer? It makes home cooking faster and way less intimidating. “It’s a fast and easy cooking technique for busy individuals and families,” says Sloane, who notes that making meals less stressful is a health benefit in itself. Because yes, emotional wellbeing counts too.

So, is air frying healthy?

In short: it can be. Air frying cuts down on oil, simplifies cooking, and gives you full control over what goes in your meals; a big deal if you’re trying to clean up your eating habits. But let’s be real: healthy eating is about what you cook, not just how you cook it.

Use fresh ingredients, quality oils, and a light hand, and your air fryer will be your best kitchen wingman in 2026. Just don’t expect your pizza rolls to magically turn into a superfood. But hey, enjoy them anyway.

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