Healthy Air Fryer Recipes with Less Oil | Oil Sprayer Tips
04 Sep 2025
Two easy and delicious air fryer recipes where flavor meets health — with the help of a cooking oil sprayer like the Yarramate oil sprayer.
Air Fryer Salmon with Lemon Garlic
A protein-packed, heart-healthy meal that gets its crispy edges from just a fine mist of oil, not a heavy pour. Using a oil and vinegar sprayer bottle ensures even coating with minimal calories.
Ingredients
- 2 salmon fillets (180g / 6.3 oz each)
- 1 tbsp (15ml / 0.5 oz) lemon juice
- 1 garlic clove, minced
- 1 tsp olive oil (sprayed)
- Salt & black pepper
- Fresh parsley
Steps
Preheat air fryer to 190°C (375°F).
Mix lemon juice and garlic.
Spray salmon with olive oil using a cooking oil sprayer.
Season, brush with lemon garlic mix.
Cook for 7 minutes on one side, then flip and cook for about 5 minutes until it becomes flaky.
Garnish with parsley.
Serving Tip: Pair with steamed asparagus or quinoa salad.
| Nutrient | Per Serving |
|---|---|
| Calories | 280 kcal |
| Protein | 25 g |
| Fat | 16 g |
| Carbs | 2 g |
Health Note: Spraying instead of pouring can cut up to 70% oil calories (Mayo Clinic).
Air Fryer Sweet Potato Fries
Sweet and savory fries made lighter. By using the Yarramate oil sprayer, each fry is perfectly coated without being greasy.
Ingredients
- 2 sweet potatoes (450g / 16 oz)
- 1 tbsp (15ml / 0.5 oz) olive oil (sprayed)
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt & black pepper
Steps
Preheat air fryer to 200°C (400°F).
Cut sweet potatoes into thin fries.
Spray lightly with olive oil.
Season with paprika, garlic, salt, pepper.
Cook 12–15 mins, shake halfway.
Serve hot with yogurt dip.
Serving Tip: Ideal side for grilled chicken or as a movie snack.
| Nutrient | Per Serving |
|---|---|
| Calories | 190 kcal |
| Protein | 3 g |
| Fat | 5 g |
| Carbs | 34 g |
| Fiber | 5 g |
Health Note: Sweet potatoes are packed with fiber and beta-carotene.
Final Thoughts
These recipes prove you don’t need excess oil for flavor or crunch. With the Yarramate oil sprayer, you achieve perfect balance: lighter meals, crisp textures, and better nutrition. Healthy cooking should feel natural and enjoyable—just like these recipes.
