Meal prepping has become an increasingly popular way for people to eat healthier, save money, and simplify their busy lives. The basic idea behind meal prepping is to cook or prepare multiple meals in advance that can then be reheated and eaten throughout the week. This saves time and effort compared to cooking a fresh meal every day. One question that often comes up is whether you can use an air fryer as part of your meal prep routine. In this article, we’ll take a comprehensive look at how air fryers can be utilized for meal prepping.
Benefits of using an air fryer for meal prep
There are several advantages to incorporating an air fryer into your meal prep plan:
- Healthier cooking – Air fryers use little to no oil compared to deep frying, resulting in meals with less fat and calories.
- Versatility – Air fryers can cook a wide range of foods from frozen foods to fresh vegetables, proteins, and more.
- Quick cooking – The rapid air circulation technology cooks food very quickly, which is useful when you’re short on time.
- Even cooking – The hot air is circulated all around the food for consistent, crisp results with no flipping required.
- Easy cleanup – With minimal oil, air fryers are simpler to clean up after cooking compared to other appliances.
By utilizing an air fryer for part of your meal prepping, you can cut down on calories and fat while still enjoying delicious food. The speed and convenience of air frying also lends itself nicely to meal prepping multiple items at once.
Tips for using an air fryer for meal prep
If you want to start meal prepping with your air fryer, keep these tips in mind:
- Get the right air fryer size – Consider the number of servings you typically make at once and choose an air fryer with enough capacity.
- Preheat properly – Be sure to preheat your air fryer before cooking anything. This helps ensure food cooks evenly.
- Don’t overcrowd – Avoid overfilling the air fryer basket as this can lead to uneven cooking.
- Toss or flip halfway – For long cook times, toss or flip food about halfway through to promote browning.
- Use a meat thermometer – Use an instant-read thermometer to confirm meats are fully cooked.
- Time it right – When batch cooking, make sure to time dishes so everything is ready at once.
- Let it rest before storing – Allow cooked foods to cool down before storing to prevent condensation.
With a little trial and error, you’ll get the hang of how to batch cook different foods in your air fryer. Play around with cook times and temperatures as needed.
What foods work well for air fryer meal prep?
All sorts of dishes can be made in advance using an air fryer. Here are some of the best options:
Proteins
- Chicken breasts, thighs, wings, drumsticks
- Pork chops
- Bacon
- Sausages
- Meatballs
- Fish fillets or steaks
- Shrimp
Vegetables
- Potatoes
- Broccoli
- Brussels sprouts
- Asparagus
- Carrots
- Cauliflower
- Peppers
- Zucchini
- Squash
Other sides
- Rice
- Quinoa
- Chickpeas
- Beans
- Tofu
When prepping meat and vegetables, cut them into evenly-sized pieces for consistent cooking. For grains and beans, make sure they are fully cooked before air frying to reheat.
Tips for reheating meal prepped food
The key to delicious leftover air fried food is properly reheating it. Follow these suggestions:
- Use a lower temp – Reheat at 250-300°F rather than the higher temp used for cooking.
- Reheat thoroughly – Cook until heated through, checking with a thermometer if needed.
- Crisp it up – Finish with a short stint at a higher temp (400°F) to recrisp the outside.
- Use a rack – Place food on a rack in the basket so air circulates all around.
- Add moisture – Mist food with a bit of oil or water to prevent drying out.
- Stir occasionally – Toss or flip food once or twice during reheating.
With a little experimenting, you’ll find the perfect way to reheat your meal prepped dishes in the air fryer.
Sample meal prep recipes for the air fryer
To give you some inspiration, here are a few tasty meal prep recipes to try in your air fryer:
Lemon garlic chicken thighs
Ingredients:
- Skinless, boneless chicken thighs
- Lemon juice
- Minced garlic
- Dried oregano
- Salt and pepper
- Olive oil
Instructions:
- Mix together lemon juice, garlic, oregano, salt, pepper, and olive oil in a bowl.
- Add chicken thighs and turn to coat in marinade. Let marinate for 30 mins.
- Air fry thighs at 380°F for 12-15 mins until cooked through.
- Let cool before storing thighs and sauce together in an airtight container.
- Reheat in air fryer at 300°F for 8-10 mins before serving.
Sweet potato turkey meatballs
Ingredients:
- Ground turkey
- Shredded sweet potato
- Eggs
- Panko breadcrumbs
- Chopped spinach
- Garlic powder
- Onion powder
Instructions:
- Mix all ingredients together in a bowl. Form into 1-2 inch meatballs.
- Air fry at 380°F, flipping once, until browned and cooked through, about 12-14 mins.
- Let cool fully then store meatballs in an airtight container in the fridge.
- Reheat in air fryer at 300°F for 6-8 mins until hot.
Crispy buffalo cauliflower
Ingredients:
- Cauliflower florets
- Oil
- All-purpose flour
- Buffalo wing sauce
- Ranch or blue cheese dressing
Instructions:
- Toss cauliflower florets with a little oil then dredge in flour.
- Air fry at 400°F for 10-12 mins until crispy.
- Toss hot cauliflower in buffalo sauce to coat.
- Let cool fully before storing in an airtight container.
- Reheat at 300°F for 4-5 mins to warm through before serving with ranch or blue cheese dressing.
Meal prep tips and guidelines
To make your meal prepping as easy and efficient as possible, keep these general tips in mind:
- Shop smart – Make a meal plan and grocery list to minimize food waste.
- Prep produce first – Wash, chop, slice all your fruits and veggies when you get home.
- Cook proteins in batches – Cook all your proteins together in batches to save time.
- Divide into portions – Portion out meals into individual airtight containers for grab-and-go ease.
- Label containers – Mark containers with contents and dates for quick identification.
- Store properly – Follow safe food storage guidelines and use oldest foods first.
- Clean as you go – Wash used dishes, utensils, and appliances as you cook to prevent a huge clean-up.
Following these best practices will help streamline your process and make meal prepping with your air fryer a breeze.
| Food Type | Maximum Storage Time | Proper Storage Method |
|---|---|---|
| Cooked poultry | 3-4 days | Air-tight container in fridge |
| Cooked red meat | 3-5 days | Air-tight container in fridge |
| Cooked fish/seafood | 2-3 days | Air-tight container in fridge |
| Cooked vegetables | 5-7 days | Air-tight container in fridge |
| Cooked grains/beans | 5-7 days | Air-tight container in fridge |
Be sure to follow proper food safety guidelines when storing meal prepped foods in the refrigerator.
Conclusion
Using an air fryer is an excellent way to cook healthier meals in advance as part of a meal prep routine. The speed, convenience, and versatility of air fryers allows you to easily batch cook proteins, vegetables, grains, and more. Following proper practices for preparing, cooking, storing, and reheating will ensure safe and delicious prepped meals all week long. With a well-stocked air fryer and some organization, you’ll be well on your way to simplified, stress-free eating.