10 Delicious Low Sodium Air Fryer Recipes for Healthy Meals

Enjoying Flavorful Low Sodium Meals with Your Air Fryer

Air fryers have become one of the most popular kitchen appliances for their ability to cook up deliciously crispy foods using little to no oil. But for those monitoring their salt intake, enjoying air fried meals can be a challenge.

Most packaged and restaurant foods contain astronomical amounts of sodium. Frying your own foods at home gives you control over the salt content. With an air fryer, you can recreate low sodium versions of your favorite crispy foods!

Read on for tips, guidelines, and recipe ideas for preparing wonderfully tasty low sodium air fryer meals. Your taste buds and heart will thank you.

Benefits of an Air Fryer for Low Sodium Cooking

Air fryers provide several advantages that make them ideal for low sodium cooking:

• Allows you to avoid high sodium packaged and restaurant foods
• Lets you control the amount of added salt and seasoning
• Uses no oil so you avoid salt-heavy batter coats or oily seasonings
• Makes normally salty fried foods like fries and wings healthier
• Cooks foods quickly with crispy texture and delicious flavor

With just a little creativity and salt-free seasoning, you can transform an air fryer into your low sodium cooking assistant!

Tips for Reducing Sodium in Air Fryer Meals

Here are some helpful tips for keeping sodium levels low when cooking with your air fryer:

• Avoid packaged coatings, breading, sauces and seasoning packets which are loaded with salt.
• Make your own coatings and rubs using salt-free herbs, spices, breadcrumbs, etc.
• Skip the salt and use lemon, vinegar, pepper, herbs and spice blends to flavor foods.
• Rinse canned foods like beans and veggies to remove some sodium.
• Use low sodium or no salt added stocks and broths when needed.
• Opt for fresh or frozen vegetables over canned.
• Use plain Greek yogurt or avocado instead of sour cream or cheese dips.

Low Sodium Air Fryer Recipe Ideas

Here are just a few delicious ideas for low sodium air fryer meals:

Breakfast

• Egg white bites with veggies - whisk egg whites and milk, add diced veggies, cook in greased ramekins
• Breakfast potatoes - dice and air fry potatoes with onion, peppers, no-salt seasoning
• Avocado toast - air fry bread, top with mashed avocado, tomato, pepper

Appetizers

• Zucchini fries - slice zucchini, air fry plain or with breadcrumb coating
• Veggie spring rolls - wrap veggies and herbs in rice paper, air fry until crispy
• Quesadillas - top tortillas with beans, salsa, cheese; air fry 5 minutes

Main Dishes

• Sweet potato black bean tacos - dice sweet potatoes, air fry until soft, serve in corn tortillas
• Veggie fritters - combine mashed chickpeas, veggies, oats; shape into patties and air fry
• Panko fish sticks - coat fish fillets in panko breadcrumbs, air fry until golden brown

Side Dishes

• Air fried potato wedges - cut potatoes into wedges, air fry with Cajun seasoning
• Spiced chickpeas - toss chickpeas with paprika, cumin, garlic powder, air fry until crunchy
• Brussels sprouts - halve Brussels sprouts, air fry with balsamic glaze

Desserts

• Baked apples - core and fill apples with cinnamon, raisins, nuts; air fry until soft
• Fruit chips - slice bananas, apples, pineapple, air fry until crisp
• Chocolate banana bites - dip banana chunks in cocoa, air fry for healthy treat

10 Tasty Low Sodium Air Fryer Recipes

Ready to whip up some mouthwatering low sodium meals with your air fryer? Try out these 10 delicious recipes!

1. Lemon Pepper Fish with Asparagus

Tender fish and crisp asparagus pair wonderfully in this fast, fresh dinner. A squeeze of lemon and sprinkle of pepper provide plenty of flavor without added salt.

Ingredients

• 1 lb white fish fillets (tilapia, cod, etc)
• 1 lb asparagus, trimmed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 12 tsp black pepper

Instructions

1. Toss asparagus with 1 tbsp oil. Add fish to air fryer basket lightly brushed with remaining 1 tbsp oil. Air fry at 400F for 5 minutes.
2. Remove basket and flip fish fillets. Return to air fryer and cook 3 more minutes.
3. Add asparagus to basket with fish. Cook 2-3 minutes until fish flakes and asparagus is tender.
4. Transfer fish and asparagus to plates. Drizzle with lemon juice and sprinkle with black pepper.

2. Chili Lime Cauliflower Tacos

Crispy cauliflower fills these fresh low sodium tacos instead of greasy fried meat. Chili powder and lime give them a bold zing.

Ingredients

• 1 medium head cauliflower, cut into florets
• 1 tsp chili powder
• 12 tsp ground cumin
• 1 tbsp olive oil
• 1 lime, juiced
• 8 corn or flour tortillas
• Shredded lettuce, salsa, Greek yogurt for serving

Instructions

1. Toss cauliflower florets with olive oil, chili powder and cumin.
2. Air fry at 400F for 10-12 minutes, tossing halfway until browned and crisp.
3. Add a squeeze of lime juice to cauliflower.
4. Serve cauliflower in warmed tortillas with lettuce, salsa and Greek yogurt.

3. Air Fried Chicken Wings

These crispy herb-crusted chicken wings are a slimmed down take on the salty bar favorite. Dip them in a homemade yogurt ranch for extra flavor.

Ingredients

• 2 lbs chicken wings
• 14 cup flour
• 2 tbsp dried parsley
• 1 tsp dried thyme
• 1 tsp garlic powder
• 14 tsp black pepper

Instructions

1. Pat chicken wings dry. Combine flour, parsley, thyme, garlic powder and pepper.
2. Dredge wings in flour mixture until evenly coated. Discard excess flour.
3. Air fry wings at 380F for 22-25 minutes, flipping halfway until crispy outside and cooked through.
4. Serve with homemade ranch or other dipping sauce.

4. Zucchini Fritters

These crispy veggie fritters make for a delicious low sodium appetizer or side. Packed with zucchini, onions, herbs and spices.

Ingredients

• 2 medium zucchini, grated
• 12 onion, finely chopped
• 14 cup flour
• 1 egg
• 14 cup parmesan cheese
• 2 tbsp fresh parsley
• 12 tsp dried oregano
• 14 tsp black pepper

Instructions

1. Wrap grated zucchini in paper towels to drain moisture. Combine all ingredients in a bowl.
2. Shape mixture into patties about 12 inch thick.
3. Spray air fryer basket with oil. Air fry fritters at 380F for 8-10 minutes until golden brown.
4. Serve fritters warm with your favorite dipping sauce.

5. Sweet Potato Fries

These crunchy baked sweet potato fries have a fraction of the salt of the deep-fried restaurant version. Kid-friendly and delicious!

Ingredients

• 2 medium sweet potatoes, cut into 12 inch fries
• 1 tbsp avocado oil or olive oil
• 1 tsp garlic powder
• 12 tsp onion powder
• 12 tsp paprika

Instructions

1. Toss sweet potato fries with oil, garlic powder, onion powder and paprika.
2. Air fry at 400F for 12-15 minutes until crispy brown, shaking basket halfway.
3. Serve sweet potato fries immediately while hot and crispy.

6. Air Fried Tofu

Get that crispy fried tofu texture without the added salt and oil! Seasoned with salt-free spices and air fried until perfectly golden brown.

Ingredients

• 1 pkg firm or extra firm tofu, drained and cut into cubes
• 2 tbsp cornstarch
• 1 tbsp rice vinegar
• 1 tsp garlic powder
• 12 tsp onion powder
• 14 tsp chili powder

Instructions

1. Wrap tofu cubes in paper towels to absorb moisture. Toss in cornstarch until evenly coated.
2. Combine spices and rice vinegar. Toss tofu in mixture until evenly seasoned.
3. Air fry at 390F for 15 minutes, gently tossing halfway, until crispy and browned.
4. Enjoy in stir fries, rice bowls, salads or on its own!

7. Pesto Chicken with Tomatoes

Juicy pesto chicken breasts paired with fresh air fried cherry tomatoes make an easy and delicious low sodium dinner.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tbsp prepared pesto
• 1 cup cherry tomatoes
• Fresh basil for garnish

Instructions

1. Pound chicken breasts to an even 12 inch thickness. Rub with pesto on both sides.
2. Air fry chicken at 380F for 12-14 minutes until cooked through and lightly browned.
3. Add cherry tomatoes to basket around chicken during last 2 minutes of cooking.
4. Serve chicken topped with air fried tomatoes and garnish with basil.

8. Crispy Cauliflower Bites

These crunchy cauliflower florets coated in crispy panko breadcrumbs make a healthy low sodium snack. Kids and adults alike will love them!

Ingredients

• 1 head cauliflower, cut into bite-sized florets
• 12 cup panko breadcrumbs
• 1 egg, beaten
• 12 tsp garlic powder
• 14 tsp paprika

Instructions

1. Dip cauliflower florets in egg, then panko, pressing gently to coat. Place in a single layer on air fryer basket.
2. Spray tops lightly with oil. Air fry at 400F for 10-12 minutes until golden brown and crispy.
3. Sprinkle with garlic powder and paprika once cooked.

9. Air Fried Avocado Fries

Even avocados get a crispy makeover in the air fryer! These seasoned avocado fries make a fun spin on healthy fried food.

Ingredients

• 2 ripe avocados, sliced into wedges
• 14 cup cornmeal
• 1 tsp chili powder
• 12 tsp garlic powder
• 14 tsp onion powder

Instructions

1. Roll avocado wedges in cornmeal until evenly coated on all sides.
2. Air fry at 400F for 5 minutes. Gently flip wedges and air fry 5 more minutes until browned.
3. Sprinkle with chili powder, garlic powder and onion powder.

10. Banana "Ice Cream"

Cool off with this healthy 3-ingredient treat! Ripe bananas air fried into creaminess and topped with chocolate chips.

Ingredients

• 2 ripe bananas, sliced into coins
• 1 tbsp peanut butter
• 2 tbsp dark chocolate chips

Instructions

1. Add banana coins to air fryer basket. Air fry at 300F for 4 minutes. Remove and stir.
2. Return to air fryer and cook another 3-4 minutes until bananas are soft and creamy.
3. Top banana soft serve with peanut butter and chocolate chips.

Enjoy the Flavors of Homemade Low Sodium Fare

With a little creativity, your air fryer can become the perfect tool for preparing crave-worthy foods with a fraction of the usual sodium. Try out some of these tasty recipes, then get inventive adapting your own family favorites to be low sodium air fryer hits!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.