Keto Air Fryer Recipes: Times, Temperatures and 10 Ideas
An air fryer makes the crunchy textures keto misses, without batter. Here is what works and how long it takes.
Short answer: Chicken thighs, salmon, bacon, Brussels sprouts, zucchini fries, onion rings with a pork-rind crust, jalapeño poppers, parmesan crisps and egg muffins all work well. Most are ready in 8–20 minutes.
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Times and temperatures
Air fryers vary by model and basket size, so check the first batch early. Cook in a single layer. Times are for a preheated air fryer.
| Food | Temperature | Time | Net carbs |
|---|---|---|---|
| Chicken thighs, skin-on | 200 °C | 18–22 min, to 74 °C inside | 0 g |
| Salmon fillet | 200 °C | 8–10 min | 0 g |
| Bacon | 180 °C | 8–10 min | 0 g |
| Brussels sprouts with bacon | 190 °C | 12–15 min, shake halfway | 6.9 g |
| Zucchini fries | 200 °C | 10–12 min | 5.1 g |
| Onion rings | 200 °C | 8–10 min | 7.6 g |
| Jalapeño poppers | 190 °C | 10–12 min | 3.4 g |
| Parmesan crisps, on baking paper | 180 °C | 4–6 min | 0.8 g |
| Egg muffins, in silicone cups | 150 °C | 12–15 min | 2 g each |
| Broccoli or cauliflower florets | 200 °C | 8–12 min | 2–3 g per cup |
Net carbs are per serving of the linked recipe, or per typical portion for plain foods.
Crisp coatings without flour
- Pork rinds, crushed fine, give the crunchiest crust and have zero carbs.
- Almond flour and parmesan in equal parts brown evenly. Add a little oil spray so the almond flour doesn't stay pale.
- Egg first, then crumb. For a thicker coating, dip twice.
- Don't overcrowd the basket. Steam softens coatings, so cook in batches.
Safety notes
Cook chicken to 74 °C (165 °F) in the thickest part. Fatty foods like bacon and chicken skin drip into the drawer, so empty it between batches to avoid smoke. If your model allows it, a little water in the drawer also helps.
Frequently asked questions
What keto foods can you make in an air fryer?
Chicken thighs, salmon, bacon, Brussels sprouts, zucchini fries, onion rings with a pork-rind crust, jalapeño poppers, parmesan crisps and egg muffins all work well. Most are ready in 8–20 minutes.
How do you make a keto breading for the air fryer?
Use crushed pork rinds, or almond flour mixed with grated parmesan, instead of breadcrumbs. Dip in beaten egg first, press into the coating, and spray lightly with oil.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.