If you’ve joined the air fryer craze, you’re probably in awe of how this handy gadget makes crispy, delicious food without a deep fryer. In fact, it’s probably one of the top gadgets necessary in today’s modern kitchen! But here’s something you may not know: the oil you choose can make a big difference.
From adding flavour to enhancing health benefits, the right oil can change up your cooking game. (And let’s talk about “smoke point”—a key factor that often gets overlooked.)
So, what are the best oils to use in an air fryer? Read on to find out!
What Is Smoke Point, and Why Does It Matter?
The “smoke point” of an oil is the temperature at which it begins to burn and produce smoke. When oil hits its smoke point, it can lose flavour, degrade in quality, and release harmful compounds.
For air fryers, choosing oils with a high smoke point (over 200°C) means you can cook at high temperatures without compromising on flavour or health. Oils with lower smoke points are still great for cooking but are better suited for lower-temperature uses.
Make sure, too, that your air fryer has the option to easily adjust the temperature so you know exactly how your food, and your oil, if going to react.
Choosing Healthy Oils for Your Air Fryer
When it comes to air frying, selecting the right oil is more than just a matter of taste – it’s about making choices that support both health and flavor. The main appeal of air fryers is their ability to cook food quickly at high temperatures, creating that crispy, golden exterior we all love. This is why the oil you choose matters: you need options that can handle the heat without losing quality or compromising health benefits. In the next sections, we’ll explore some of the best oils for air frying, each with unique qualities to elevate your cooking experience.
Avocado Oil: The High-Temperature Champion
With a smoke point of 270°C, avocado oil takes the crown as the high-heat star for air fryers. Its neutral taste allows other flavours to shine, and it’s packed with heart-healthy monounsaturated fats. If you like variety in your cooking, avocado oil is a great go-to for everything from crispy veggies to golden-brown meats.
Light Olive Oil: Heart-Healthy and Heat-Ready
Light olive oil, also known as refined olive oil, stands up well to high temperatures with a smoke point of 240-245°C. While extra virgin olive oil is better for cold dishes, light olive oil retains heart-healthy properties while performing perfectly at high heat. From crispy potato wedges to air-fried chicken, this is a great, versatile option.
Ghee: Rich Flavor with a High Smoke Point
Ghee, or clarified butter, has a smoke point of around 250°C, giving it resilience in high-temperature cooking. Known for its rich, buttery flavour, ghee adds a depth to air-fried dishes that’s especially welcome in cuisines like Indian and Middle Eastern. If you’re after a comforting, full-bodied taste, ghee is a fabulous option.
Peanut Oil: Nutty and Resilient
If you’re a fan of bold flavours, peanut oil may be for you. It has a smoke point of 230°C and a unique nutty taste that complements Asian-inspired dishes. Think crispy spring rolls or Thai-style satay skewers – peanut oil can handle the heat while adding depth to your flavours.
Grapeseed Oil: Neutral and Vitamin-Packed
Grapeseed oil, with a smoke point of 216°C, offers a clean, neutral flavour that works well in many recipes. High in vitamin E, it’s a light and versatile option that’s perfect for those who want their ingredients to do the talking. From air-fried chips to grilled veggies, grapeseed oil holds its own.
Refined Coconut Oil: Subtle Flavour with Healthy Fats
Refined coconut oil has a smoke point of around 204°C, making it suitable for medium-high heat cooking in an air fryer. Its hint of coconut flavour adds a unique twist to dishes like sweet potatoes or pineapple-glazed meats. And with its distinctive fatty acid profile, refined coconut oil offers a host of health benefits to boot.
What Is the Best Cooking Oil to Use in an Air Fryer?
Of all the options, avocado oil is a top choice for air frying, thanks to its high smoke point and health benefits. Oils with lower smoke points, like extra virgin olive oil, can still be used – just keep temperatures under 190°C to avoid burning. If you’re craving that olive oil flavour, a drizzle on finished dishes can work wonders, or try air frying at lower temperatures.
Air Fryer FAQs
Should I Put Any Oil in My Air Fryer?
While air fryers require much less oil than traditional frying, a little bit goes a long way. Adding just a tablespoon or a few sprays from a mister can enhance flavour and texture, and add that satisfying crunch. It’s all about getting the right balance, so start small to avoid an overly greasy result.
What Is the Best Oil Spray for an Air Fryer?
Non-aerosol oil sprayers are best for air fryers, as they protect the non-stick coating from damage. Look for refillable misters, like those from Evo, which allow you to control the amount of oil you apply. Plus, you can fill them with any oil you prefer.
Can I Use Olive Oil in My Air Fryer?
Yes, you can, but not all olive oils are created equal. Light olive oil is ideal due to its higher smoke point (around 240°C), while extra virgin olive oil should be kept for lower temperatures (under 190°C) to avoid a burnt taste. If you’re a fan of olive oil’s unique flavour, just remember to stay within the heat limits to enjoy it fully.
Can You Put Aluminum Foil in an Air Fryer?
Yes, aluminium foil can safely be used in an air fryer, but a few guidelines apply. Don’t block the entire basket, as airflow is key for even cooking. Also, avoid using foil with acidic foods, like tomatoes, as this can lead to a reaction with the aluminium, altering both the taste and the material.
Wait, Where's Sunflower Oil?
Sunflower oil is often recommended for high-heat cooking, but there are some important considerations to remember before reaching for it in your air fryer. Seed oils such as sunflower oil and canola oil are high in omega-6 fatty acids, particularly linoleic acid, which, while essential to our diet, can become a concern if consumed in excess. Modern diets often contain a high ratio of omega-6 to omega-3 fats, and research suggests that this imbalance may contribute to inflammation and chronic health conditions, such as heart disease and obesity.
Another issue with sunflower oil is the formation of aldehydes—harmful compounds that can develop when oils are heated to high temperatures. Studies have shown that sunflower oil, in particular, tends to produce more aldehydes than some other oils when subjected to heat, which raises questions about its suitability for high-temperature cooking like air frying. Additionally, how sunflower oil and other seed oils are processed can be a factor; high heat and chemical solvents are often used to extract and refine these oils, which can degrade nutrients and potentially leave unwanted residues.
These points are worth considering when choosing an oil for your air fryer. While sunflower oil is widely used, being informed about its properties helps us make thoughtful decisions about what we’re feeding our families. To gain a clearer picture, it can be helpful to do your own research on seed oils and how they impact health, especially if you plan to use them regularly in your cooking.
Wrapping It Up: Choosing the Right Oil for Flavour and Health
Selecting the right oil for your air fryer isn’t just about avoiding smoke—it’s about bringing out the best flavours while supporting good health. Avocado oil and light olive oil shine for their high smoke points, while ghee and peanut oils each add unique flavours and health perks. For those looking to experiment, grapeseed and refined coconut oils bring subtle tones and nutritional benefits.
By choosing oils rich in unsaturated fats, like avocado or coconut oil, you’re contributing to heart health without compromising on taste. So, next time you fire up the air fryer, think about which oil will bring out the best in your ingredients. Your taste buds, health, and air fryer will all thank you!
