Air Fryer & Instant Pot: Which is Better for Making Healthy Meals?

When it comes to making healthy meals at home, there are a few kitchen appliances that come to mind. Two of the most popular options are the air fryer and the Instant Pot.

Both an air fryer and an Instant Pot have the ability to make healthy meals. An air fryer uses hot air to cook food, which can result in a crispy texture while using less oil than traditional deep-frying. An Instant Pot is a multi-cooker that can be used for pressure-cooking, slow cooking, and sautéing, among other functions. It can be used to cook a variety of healthy meals such as soups, stews, and grains quickly and with minimal added fats. 

Ultimately, the decision of which appliance is better for making healthy meals depends on your personal preferences and the types of meals you plan to prepare.

Both appliances have their own unique features and benefits, but which one is better for making healthy meals? In this article, we will compare the air fryer and the Instant Pot to help you make an informed decision on which appliance is best for you.

Using Air Fryer for Making Healthy Meals

Using an air fryer for making healthy meals is a great option for those who are looking to reduce their fat intake and enjoy crispy textures. The hot air circulation cooks food quickly and evenly, resulting in a crispy texture without the added oil. 

The air fryer can be used to make a variety of healthy meals such as roasted vegetables, chicken, fish, and even some desserts.

To make healthy meals with an air fryer, you can try recipes like roasted vegetables, such as Brussels sprouts, cauliflower, or sweet potatoes. You can also cook protein-rich foods like chicken, fish, or tofu, which can be seasoned with herbs and spices for added flavor. Desserts such as air fryer doughnuts or air fryer apple chips are also a healthy option for those who crave something sweet.

Healthy Meals for Air fryer

Here are some examples of healthy meals that can be made in an air fryer:

#1: Roasted vegetables

Ingredients

• 1 lb (0.45 kg). of your favorite vegetables, such as zucchini, carrots, bell peppers, and sweet potatoes.
• 1 tbsp. Olive oil.
• Salt and pepper to taste
• Herbs and spices of your choice

Instructions

1. Cut the vegetables into bite-sized pieces and place them in a bowl.
2. Add olive oil, salt, pepper, and any herbs and spices of your choice. Toss to combine.
3. Transfer the vegetables to the air fryer basket in a single layer.
4. Air fry at 400 °F (204.44 °C) for 10–15 minutes, or until the vegetables are tender and lightly browned.
5. Serve hot.

#2: Grilled chicken

Ingredients

• 4 boneless, skinless chicken breasts or thighs
• Salt and pepper to taste
• Olive oil spray

Instructions

1. Season the chicken with salt and pepper to taste.
2. Place the chicken in the air fryer basket in a single layer.
3. Spray the chicken with olive oil spray.
4. Air fry at 400 °F (204.44 °C) for 12–15 minutes, flipping halfway through cooking time.
5. Check the internal temperature of the chicken with a meat thermometer; it should be 165 °F (73.89 °C).
6. Serve hot.

#3: Fish

Ingredients

• 4 salmon fillets
• Salt and pepper to taste
• Olive oil spray

Instructions

1. Season the salmon fillets with salt and pepper to taste.
2. Place the salmon fillets in the air fryer basket in a single layer.
3. Spray the salmon fillets with olive oil spray.
4. Air fry at 400 °F (204.44 °C) for 10–12 minutes, depending on the thickness of the fillets.
5. Check the internal temperature of the salmon with a meat thermometer; it should be 145 °F (62.78 °C).
6. Serve hot.

#4: Tofu

Ingredients

• 1 block of extra-firm tofu
• 2 tbsp. Cornstarch
• Salt and pepper to taste
• Olive oil spray

Instructions

1. Drain the tofu and pat it dry with paper towels.
2. Cut the tofu into 1-inch cubes.
3. Place the tofu cubes in a bowl and add cornstarch. Toss to coat.
4. Season the tofu cubes with salt and pepper to taste.
5. Place the tofu cubes in the air fryer basket in a single layer.
6. Spray the tofu cubes with olive oil spray.
7. Air fry at 400 °F (204.44 °C) for 15–20 minutes, or until the tofu is golden brown and crispy.
8. Serve hot as a main course or as a tasty addition to your favorite salads and grain bowls.

#5: Kale Chips

Ingredients

• 1 bunch of kale
• 1 tbsp. Olive oil.
• Salt and pepper to taste

Instructions

1. Rinse the kale and pat it dry with paper towels.
2. Remove the kale leaves from the stem and tear them into large pieces.
3. Place the kale pieces in a bowl and add olive oil. Toss to coat.
4. Season the kale pieces with salt and pepper to taste.
5. Place the kale pieces in the air fryer basket in a single layer.
6. Air fry at 400 °F (204.44 °C) for 7–10 minutes, or until the kale is crispy.
7. Serve hot as a healthy and delicious snack, or as a tasty addition to your favorite salads and grain bowls.

#6: Falafel

Ingredients

• 1 can of chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. Chopped fresh parsley
• 1 tbsp. Chopped fresh cilantro
• 1 tsp. Cumin
• 1 tsp. Coriander
• Salt and pepper to taste
• 3 tbsp. All-purpose flour
• Olive oil spray

Instructions

1. In a food processor, pulse the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until a coarse mixture forms.
2. Add the flour and pulse until a dough-like mixture forms.
3. Using wet hands, form the mixture into small balls or patties.
4. Place the falafel in the air fryer basket in a single layer.
5. Spray the falafel with olive oil spray.
6. Air fry at 400 °F (204.44 °C) for 15–20 minutes, or until the falafel is golden brown and crispy.
7. Serve hot with your favorite dipping sauce, or as a tasty addition to your favorite salads and grain bowls.

#7: Sweet potato fries

Ingredients

• 2 large sweet potatoes, peeled and sliced into thin fries
• 1 tbsp. Olive oil
• Salt and pepper to taste

Instructions

1. Rinse the sweet potato slices and pat them dry with paper towels.
2. Place the sweet potato slices in a bowl and add olive oil. Toss to coat.
3. Season the sweet potato slices with salt and pepper to taste.
4. Place the sweet potato slices in the air fryer basket in a single layer.
5. Air fry at 400 °F (204.44 °C) for 15–20 minutes, or until the sweet potato fries are crispy.
6. Serve hot as a healthy and delicious snack, or as a tasty addition to your favorite burgers and sandwiches.

Pros and Cons

Pros

• Healthier Cooking: Air fryers use hot air to cook food, which can result in a crispy texture while using less oil than traditional deep-frying. This makes it a great option for those who are looking to reduce their fat intake and eat healthier.
• Faster Cooking Times: Air fryers cook food quickly and evenly, which can save you time in the kitchen.
• Variety of Foods: Air fryers can be used to cook a wide variety of foods, including vegetables, meats, and even desserts.
• Easy to Use: Air fryers are easy to operate, with many models featuring digital controls and pre-set cooking programs.
• Easy to Clean: Air fryers typically have removable, dishwasher-safe parts that make cleaning up a breeze.

Cons

• Limited Capacity: Air fryers tend to have a smaller capacity than traditional ovens, which may not be suitable for large families or those who like to cook for a crowd.
• Price: Air fryers can be more expensive than other kitchen appliances.
• Limited Functionality: Air fryers are designed specifically for frying, so they may not have as many functions as other appliances like the Instant Pot.
• Requires preheating: Some models of air fryer require preheating before you can use it, this may add some time to your cooking process.
• Limited recipe availability: Some users have reported that there are limited recipe options available for the air fryer compared to traditional ovens or other kitchen appliances, this can make it harder to find new recipes to try.

Important to note: Some air fryer models require preheating before use, this can add a few minutes to your cooking time, but it’s worth it to achieve the crispy texture that the air fryer is known for. It’s also essential to keep an eye on the food while it cooks, as the cooking time may vary depending on the model and the ingredients.

Using Instant Pot for Making Healthy Meals

Using an Instant Pot for making healthy meals is a great option for those who want a versatile and convenient appliance that can be used to cook a variety of meals quickly and with minimal added fats. 

The Instant Pot is a multi-cooker that can be used for pressure-cooking, slow cooking, sautéing, steaming, and more. It has a user-friendly interface and comes with preset cooking programs, making it easy to use even for beginners.

To make healthy meals with an Instant Pot, you can try recipes like soups, stews, and grains like quinoa, brown rice, and lentils. You can also cook protein-rich foods like chicken, fish, or tofu, which can be seasoned with herbs and spices for added flavor.

Desserts such as yogurt, cheesecake, and even chocolate lava cake can also be made in the Instant Pot.

Healthy Meals for Instant Pot

Here are some examples of healthy meals that can be made in an instant pot.

#1: Whole Chicken

Ingredients

• 1 whole chicken (about 4 pounds (1.81 kg))
• 1 tsp. Dried thyme
• 1 tsp. Dried rosemary
• 1 tsp. Garlic powder
• 1 tsp. Salt
• 1 tsp. Black pepper
• 1 onion, chopped
• 4 carrots, chopped
• 4 celery stalks, chopped
• 4 cloves of garlic, minced
• 1 cup (0.24 l) chicken broth

Instructions

1. Rinse and dry the chicken, and season the inside with thyme, rosemary, garlic powder, salt, and pepper.
2. Place the chopped onion, carrots, celery, and minced garlic in the Instant Pot.
3. Place the chicken on top of the vegetables and pour the chicken broth over the chicken.
4. Secure the lid on the Instant Pot, set the valve to “Sealing,” and select the “Poultry” function for 20 minutes.
5. Allow the Instant Pot to release pressure naturally for 10 minutes, then release any remaining pressure manually.
6. Remove the chicken from the Instant Pot and let it rest for 5 minutes before carving.
7. Serve with the cooked vegetables and broth from the Instant Pot for a delicious and healthy meal.

#2: Quinoa and Vegetable Bowls

Ingredients

• 1 cup (0.24 l) quinoa
• 2 cups (0.47 l) water
• 1 tsp. Salt
• 1 red bell pepper, chopped
• 1 yellow squash, chopped
• 1 zucchini, chopped
• 1 cup (0.24 l) cherry tomatoes, halved
• 2 tbsp. Lemon juice
• 2 tbsp. Olive oil.
• Salt and pepper to taste

Instructions

1. Rinse the quinoa and place it in the Instant Pot with water and salt.
2. Secure the lid on the Instant Pot, set the valve to “Sealing,” and select the “Manual” function for 1 minute.
3. Allow the Instant Pot to release pressure naturally for 10 minutes, then release any remaining pressure manually.
4. Fluff the cooked quinoa with a fork and transfer it to a serving bowl.
5. In a separate bowl, mix together the chopped red bell pepper, yellow squash, zucchini, cherry tomatoes, lemon juice, olive oil, salt, and pepper.
6. Top the quinoa with the mixed vegetables for a delicious and healthy bowl.

#3: Lentil Soup

Ingredients

• 1 cup (0.24 l) green lentils
• 4 cups (0.95 l) vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves of garlic, minced
• 1 tsp. Dried thyme
• 1 tsp. Dried basil
• Salt and pepper to taste

Instructions

1. Rinse the lentils and place them in the Instant Pot with the vegetable broth.
2. Add the chopped onion, carrots, celery, minced garlic, thyme, basil, salt, and pepper to the Instant Pot.
3. Secure the lid on the Instant Pot, set the valve to “Sealing,” and select the “Manual” function for 12 minutes.
4. Allow the Instant Pot to release pressure naturally for 10 minutes, then release any remaining pressure manually.
5. Serve the lentil soup hot, garnished with fresh herbs and a drizzle of olive oil if desired.

#4: Steamed Vegetables

Ingredients

• 1 cup (0.24 l) of water
• 2 cups (0.47 l) of your favorite vegetables (such as carrots, broccoli, and cauliflower)
• Salt and pepper, to taste
• Butter or olive oil, optional

Instructions

1. Place the metal trivet in the Instant Pot and add 1 cup (0.24 l) of water.
2. Wash and chop the vegetables into bite-sized pieces and place them in a steamer basket.
3. Season the vegetables with salt and pepper, and add a bit of butter or olive oil, if desired.
4. Place the steamer basket on top of the trivet in the Instant Pot.
5. Cover the Instant Pot and set it to steam for 5–7 minutes, or until the vegetables are tender.
6. Release the pressure and carefully remove the steamer basket from the Instant Pot.
7. Serve the steamed vegetables hot with your favorite seasonings, sauce, or seasoning.

Pros and Cons

Pros

• Versatility: The Instant Pot is a multi-cooker that can be used for pressure-cooking, slow cooking, sautéing, steaming, and more, making it a versatile appliance that can be used to cook a wide range of meals.
• Time-saving: The Instant Pot can cook food quickly, thanks to its pressure-cooking function. This can save you time in the kitchen and allow you to have a healthy meal ready in no time.
• Energy-efficient: The Instant Pot is energy-efficient and can save you money on your energy bills compared to using a stove top pressure cooker or oven.
• Easy to Use: The Instant Pot has a user-friendly interface and comes with preset cooking programs, making it easy to use even for beginners.
• Large Capacity: Instant Pot models come in different sizes, some of them can hold up to 8 quarts (7.57 l), making it ideal for larger families or meal prepping.

Cons

• Price: The Instant Pot can be more expensive than other kitchen appliances.
• Learning curve: The Instant Pot can take some time to learn and master all its functions, which can be overwhelming for some users.
• Cleaning: Cleaning the Instant Pot can be a bit more time-consuming than other kitchen appliances, it may require some dismantling and cleaning of the different parts.
• Noise: Some users have reported that the Instant Pot can be quite loud when in use, this could be an issue for some households.
• Limited recipe availability: Some users have reported that there are limited recipe options available for the Instant Pot compared to traditional ovens or other kitchen appliances, this can make it harder to find new recipes to try.

Important to note: Instant Pot can take some time to learn and master all its functions, which can be overwhelming for some users. Cleaning the Instant Pot can also be a bit more time-consuming than other kitchen appliances, it may require some dismantling and cleaning of the different parts.

It’s a user-friendly and energy-efficient device with a large capacity, but it can take some time to learn and master all its functions, and the cleaning process can be a bit more time-consuming. With a little practice, you can cook delicious and healthy meals with your Instant Pot.

Better Option for Making Healthy Food

Both the air fryer and the Instant Pot have the ability to make healthy meals, but the better option for making healthy meals depends on your personal preferences and the types of meals you plan to prepare.

The air fryer is a great option for those who are looking to reduce their fat intake and enjoy crispy textures. It can be used to cook a variety of healthy meals such as roasted vegetables, chicken, fish, and even some desserts with little to no oil.

The Instant Pot, on the other hand, is a versatile and convenient appliance that can be used to cook a variety of meals quickly and with minimal added fats. It’s a user-friendly and energy-efficient device with a large capacity, it can be used to cook soups, stews, grains, protein-rich foods, desserts and even frozen foods.

Ultimately, the decision of which appliance is better for making healthy meals depends on your needs, budget, and the types of meals you plan to prepare. It’s a great option if you’re looking for a versatile appliance that can perform many functions, but the air fryer is the ideal choice if you want crispy texture without adding oil.

Frequently Asked Questions

Here are some frequently asked questions (FAQs) and answers about using an air fryer for the first time:

Q: What is an air fryer?

A: An air fryer is a kitchen appliance that uses hot air to cook food, resulting in a crispy texture while using less oil than traditional deep-frying. This makes it a great option for those who are looking to reduce their fat intake and eat healthier.

Q: What is an Instant Pot?

A: The Instant Pot is a multi-cooker that can be used for pressure-cooking, slow cooking, sautéing, steaming, and more. It has a user-friendly interface and comes with preset cooking programs, making it easy to use even for beginners.

Q: Which appliance is better for making healthy meals?

A: Both the air fryer and the Instant Pot have the ability to make healthy meals, but the better option for making healthy meals depends on your personal preferences and the types of meals you plan to prepare. If you want to reduce fat intake and enjoy crispy textures, an air fryer is a great option, while an Instant Pot lets you cook a variety of healthy meals quickly and easily.

Q: Can I make desserts in an air fryer?

A: Yes, you can make desserts like air fryer doughnuts or air fryer apple chips in an air fryer.

Q: Can I make yogurt in an Instant Pot?

A: Yes, you can make yogurt in an Instant Pot by using the slow cook function and following a yogurt-making recipe.

Q: Is the Instant Pot more expensive than the air fryer?

A: Yes, the Instant Pot tends to be more expensive than the air fryer.

Q: Is the air fryer easy to clean?

A: Yes, air fryers typically have removable, dishwasher-safe parts that make cleaning up a breeze.

Q: Is the Instant Pot difficult to use?

A: It can take some time to learn and master all the functions of the Instant Pot, but once you’ve learned how to use it, it’s quite easy to use.

Conclusion

In conclusion, both the air fryer and the Instant Pot have the ability to make healthy meals. Air fryers are great for those who want to reduce fat intake and enjoy crispy textures, while Instant Pots can be used to cook a variety of healthy meals quickly and with minimal fat added. Ultimately, the decision of which appliance is better for making healthy meals depends on your personal preferences and the types of meals you plan to prepare.