When thinking about Low Carb Air Fryer Ideas you need to understand that one of the top benefits to an air fryer is that you can make food that resembles fried food but doesn’t contain the breading on the outside. This is great not only for general health, but especially for people who are on a low carb diet. If you are on a low carb diet like Atkins or Keto, you might be missing that fried chicken or fish sticks; but you can still make them with the air fryer.
Video – Low Carb Fries in Air Fryer
Low carb diets are all the rage at the moment, and for good reason…they work. The Keto Diet in particular is gaining in popularity because of its effectiveness in rapid weight loss. The benefits of the Keto Diet do not stop at mere weight loss. A low carb diet also promotes higher mental focus, increased energy, blood pressure and blood sugar regulation, and can even help control acne and yeast issues.
Air Fryers happen to be an extremely helpful companion when it comes to low carb dieting. I’ve been cooking in my Air Fryers for almost quite some time, but this year I’ve really been exploring low carb meals. The Air Fryer just makes it a lot easier to cook a single portion meal. It takes less time than an oven and the food tastes much better than it would in a microwave.
What is The Keto Diet all about?
Simply put, the Ketogenic Diet is an extremely low carb diet where the body produces ketones which break down stored fat to be used as energy. Normally we would be drawing energy from the glucose that our bodies produce from carbohydrates. Unfortunately, this leaves our fat stores unused, and leaves us feeling bloated and chubby.
Pretty simple, right? The hard part for many people is cutting pasta and bread from your diet. Of course, sodas are forbidden as well when you’re on a low carb diet. The good news is, the Keto Diet is not necessarily intended to be a lifelong change in your diet. It is an effective way to help you lose weight fast. If you choose, you can transition to a more lenient diet after you meet your goals.
So, if carbs are out, what can we eat while we are following a low carb keto diet? It’s important to remember that we will be getting energy from the stored fat in our bodies and the fat that we take from our food. Therefore, fats will play a bigger part in the diet than protein and carbohydrates. It might be helpful to try to break up your diet like this:
Video – A keto diet for beginners
Some foods that are high in the fats we’ll need for energy are:
Meats – Such as Fish, Chicken Turkey, Beef, Lamb, Eggs, etc
Dairy High in Fats – Hard Cheese, High Fat Cream, Butter, Cream Cheese, etc
Nuts and Seeds – Walnuts, Pumpkin Seeds, Sunflower Seeds, Macadamias, etc
Berries and Avocados
Oils and High Fat Salad Dressings
Some Vegetables that we can get our daily net carbs from are:
Foods To Avoid on the Keto Diet
Grains: I hate this part of the low carb diet, but grains are out. This includes pasta, bread, cereal, corn, wheat, and rice. It’s heartbreaking, I know…but you can do it!
Beans: Beans provide good nutrition within a normal diet, but they are high in starches and carbs. This includes black beans, kidney beans, and lima beans.
Fruits: Fruit is also a healthy addition to a normal diet. Unfortunately, they are high in sugar and carbs, which means we have to forsake them while we’re on the Keto Diet. This includes bananas, apples, mangos, etc. Fruit juice is also very high in sugar and carbs.
Vegetables High in Starches: Potatoes and Corn are especially high in carbs. Sweet potatoes are lower in carbs but still have about 14g or carbs per 1/2 cup serving.
Sugars: It’s hard to avoid added sugar because it’s everywhere, but we should keep in mind that sugar is high in carbs. Try to avoid raw sugar, cane sugar, and even honey. Unfortunately, there’s no room for sugar in the Air Fryer Keto Diet.
Low Fat Dairy: Shredded cheese, low fat milk, low fat cream cheese, and butter substitutes should be avoided.
Alcohol: While on the Keto Diet, you’ll have to put aside wine, beer, and hard liquor.
Well that wasn’t very fun, was it? Nobody ever said the Keto Diet was easy, but it’s extremely effective in getting rid of that stored fat. You can do it! After you’ve reached your goals, you can return to more sensible diet, while still implementing some of the principles you learned while on the low carb diet.
Video – KETO Fat Head Pizza using Air Fryer – Low Carb Keto Recipe
How Can An Air Fryer Help with a Low Carb Keto Diet?
Air Fryers, such as the Breville BOV900BSS Smart Oven Air, use only rapidly circulated hot air to cook your food. The hot air completely circulates around your food, which means it will cook evenly and quickly. Air Fryers are not only useful for frying breaded foods, they do a great job of cooking raw meat and vegetables too! Here are some great ideas for foods you can cook in your Air Fryer.
A great low-carb recipe to try with your air fryer is to make mozzarella sticks, something you probably thought would never be an option while following this lifestyle. To prepare mozzarella sticks, you are not going to use any breading for the outside, but grated parmesan. This is hard to do in a deep fryer because the cheese melts quickly off the mozzarella sticks, then drops in the fryer. However, with an air fryer, it gives you more freedom to make these. All you do is cut mozzarella cheese sticks in half, dip them in egg, then roll them around in grated parmesan. You can repeat this twice for a thicker breading, then put them in the air fryer.
Video – Air Fryer Mozzarella Sticks
Crispy Fried Broccoli
If you are looking for ways to get your kids to eat their broccoli, why not make a healthier version of deep fried broccoli? This gives it a nice crispy edge on the outside, making it yummy whether eating it on the side of chicken or having the crispy broccoli with some light ranch dip. As always, preheat your air fryer while preparing the ingredients. You want to have small florets that are soaked in a bowl of water or washed, then drained and dried. Season the broccoli how you want, then while it is still wet, roll it in flour of your choice and drop it in the air fryer basket. It should cook in about 10 minutes. For a low-carb diet, use almond flour.
Video – Healthy Air Fried Broccoli Recipe
Healthier Fish Sticks
You may be missing your favorite deep-fried fish sticks, but now you can make a much healthier version of them that are also low-carb. You need cod or tilapia filets, along with some pork rinds, seasoning of choice, and mayonnaise. Put some pork rinds in a bag and crush them until they look like bread crumbs. Combine the bread crumbs and seasoning in a bowl, then add mayonnaise to each side of your filet. This allows the pork rinds to stick to them. Place each fillet in the bag of crushed pork rinds to coat them, then drop in the basket of the air fryer until cooked through and crispy on the outside.
Crispy Air Fried Wings
Simply place raw chicken wings in air fryer basket, salt & pepper to taste, and mist with cooking spray. Set the timer for 30 minutes at 370 degrees Fahrenheit. At the halfway mark, turn them and mist the wings with cooking spray. Once they are done cooking to your desired crispness, toss with wing sauce and enjoy! The texture and taste are PERFECT – super crispy and delicious.
Video – Crispy Chicken Wings with a AirFryer
I love that there’s no boiling water needed for this failproof way of making hard-boiled eggs. Just place eggs in the fryer basket and set the timer for 16 minutes at 260 degrees Fahrenheit. Let the eggs cool for a minute and then remove the shells under running water!
Video – Perfect Hard-Boiled Eggs Done In The Air Fryer
I make crispy air fried pickles by creating a breading out of grated Parmesan cheese and crushed pork rinds. To make, first dredge pickles in almond flour, then egg, then in a Parmesan cheese and pork rind mix. Place in a greased air fryer basket in one single layer and mist the tops with olive oil. Set the timer for 6 minutes at 370 degrees Fahrenheit.
If kale chips are your thing, they turn out fantastic in the air fryer! To make these, separate about 3 cups of kale leaves from the stem. Toss in a little olive oil, salt & pepper, and then air fry for about 7 minutes at 370 degrees Fahrenheit. Shake basket halfway through.
Video – Make your own kale chips under 10 minutes with air fryer
Air Fryer Salami Wraps
One easy and satisfying snack idea is to air fry salami wrapped mozzarella cheese sticks. Cut cheese sticks into thirds. Wrap each with a piece of salami and secure with a toothpick. Place in air fryer and cook for 6 minutes at 360 degrees Fahrenheit.
Meat Turns Out Delicious & Juicy.
The air fryer goes way beyond tasty fries and snacks. We recently cooked some pretty amazing burgers in the air fryer. Medium-sized patties can be cooked for about 9-10 minutes at 350 degrees Fahrenheit, or until they reach desired doneness.
Air Fryer Brussels Sprouts
I made brussels sprouts that are perfectly crispy on the outside and tender on the inside in just 10 minutes! They taste amazing and are so easy to make.
Tip: Coat Brussels sprouts with olive oil, season, and then cook in the air fryer for 10 minutes at 400 degrees Fahrenheit. Stop and shake the basket to turn sprouts halfway through cooking.
Video – How to Make Crispy Brussels Sprouts in the Air Fryer