Air-Fried Healthy Bites

Air-Fried Healthy Bites

Feb 28, 2024Tori Sajovec, RD, LD

For those who enjoy tasty and fast food, an air fryer is one kitchen tool that can help. Making delicious food with this kitchen gadget is better for you and could not be any easier. There are many reasons to add an air fryer to your staple kitchen gadgets. Here are just a few dietitian-approved favorites:  

  • Air fryers allow you to prepare meals and snacks that are lower in fat compared to the alternative of deep-frying, perfect for supporting heart health and lowering the calorie content of meals.  
  • Air fryers are also super quick and easy to use, preparing foods faster than other cooking methods. But those aren't the only reasons I choose to air-fry at home! 

From produce to protein, air fryers are versatile and made for cooking more than just frozen chicken tenders and fries. For instance, try a lighter version of Buffalo wings by making homemade Buffalo cauliflower.  

Start with cauliflower florets and mix with Primal Kitchen Buffalo Sauce, cornstarch, and your seasonings of your choice. Then, add Chosen Foods avocado oil before placing the cauliflower in the air fryer, cooking at 400 degrees for about 15 minutes. This avocado oil has a neutral taste, is naturally refined, and has a high smoke point of 500 degrees. It is suitable for sautéing, grilling, baking, roasting, and air-frying. Cauliflower is an excellent source of vitamin C, which helps keep the immune system strong during cold and flu season.  

For a sweeter snack, try air-fried apple chips. Apples are a good source of fiber, helping you stay full longer and allowing you to reach your weight management goals. Thinly slice the apple and top with cinnamon, nutmeg, and Chosen Foods avocado oil cooking spray. Cook for about 14 minutes at 400 degrees and enjoy perfectly crispy chips. 

A dietitian-favorite menu item to air-fry is canned chickpeas! This convenient pantry staple is a great source of plant-based protein and fiber. By cooking them in the air fryer, you avoid the mess and longer cooking time of baking them in the oven, and the result is just as crispy and crunchy.

Air-Fried Chickpeas 

Serves 4 

All you need:  

  • 2 (15-oz. each) cans Full Circle no-salt-added garbanzo beans, rinsed and drained 
  • 2 tbsp. Chosen Foods Avocado Oil 
  • 1 (1-oz.) pkg. Good Graces ranch dip mix 

All you do: 

  1. Preheat air fryer to 400 degrees according to manufacturer’s instructions. Place chickpeas on paper towels; pat dry. 
  2. Place chickpeas in a large bowl; toss with olive oil and ranch seasoning until combined. Place chickpeas into the air fryer basket. Air-fry for 12 to 15 minutes or until crispy. Remove chickpeas from air fryer; cool. 

Recipe adapted from Hy-Vee’s Crispy Chickpea Salad recipe. 


Connect with your local Hy-Vee dietitian on our virtual nutrition services platform and schedule a complimentary Discovery Session to learn more. Hy-Vee dietitians offer various services to help you meet your weight loss and nutrition goals, including one-on-one consultation packages, personalized menu plan programs, virtual nutrition store tours and more. 

 The information is not intended as medical advice. Please consult a medical professional for individual advice. 

About the Registered Dietitian 
Tori Sajovec RD, LD, received her Bachelor of Science degree in dietetics with a minor in English from Iowa State University. From there, her passions took her to New Orleans, Louisiana, where she completed her 10-month dietetic internship program through Tulane University School of Public Health and Tropical Medicine. As her knowledge of food and nutrition grew, so did her desire to educate customers and clients on their overall well-being. Her goal as a dietitian is to make health and wellness an insightful and enjoyable lifestyle for all.

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