HEALTHY AIR FRYER RECIPE for Chunky Fries & Kale

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The air fryer – an ABSOLUTE GAME CHANGER! I can’t get over how great they are and just how much I use mine – seriously, it’s pretty much every day. This healthy air fryer recipe for chunky fries (or chips depending on your vicinity around the Atlantic!) really packs in the nutrients! It combines regular and sweet potatoes with kale. This means you can’t go wrong by having it as a healthy snack, lunch, or as part of your dinner!

Forget greasy, unhealthy fries, there really are so much better. They don’t leave you feeling oily and heavy, and can easily be part of a clean eating, healthy diet.

There’s a LOAD of healthy air fryer recipes on the web so investing in an air fryer is absolutely worth it! You don’t need to spend a fortune to get a decent air fryer either.

My air fryer gets used pretty much daily. It’s meant that I’ve been able to cut a whole load of oil (and calories) out of my diet which has been a bonus!

The food also tastes SO much better when it’s not greasy and you can do a really crazy amount of food in it that you maybe wouldn’t have thought of… baked potatoes, cakes (yes really!!), crunchy chickpeas. The list goes on!

So What’s in this Healthy Air Fryer Recipe?

  • White Potatoes – Most will work ok, but the best types are Maris Piper or King Edward’s.
  • Sweet Potatoes – I LOVE sweet potatoes!! Both regular and sweet are surprisingly nutritious in different ways so a mix of the two is great for a balanced diet.
  • Kale – All hail kale! A well-known superfood and INCREDIBLY nutrient-dense. It’s also really yummy when cooked well – so, it’s a win all round!
ingredients laid out for the healthy air fryer recipe for chips / fries with kale

What Makes this a Healthy Air Fryer Recipe?

If you’re new to air fryer cooking, you might be surprised to learn that you can cook lovely, crispy ‘fried style’ food with little or no oil at all! Oil is very calorie-heavy so if you’re looking to lose a little weight or maintain your size, it can be a good idea not to overdo it.

All types of oil count as refined foods! If you’re going completely ‘whole food plant-based’ then leaving them out of your diet is the way to go.

There’s a lot of differing opinions on the internet about whether all oil is bad for you or if there are a few gems out there (olive oil and coconut oil are regularly mentioned). It’s up to you where you sit on this, but this article can help you find out more.

I dreaded being given the job of peeling potatoes when I was little. It never occurred to me that there was really no point! 

And, it turns out that peeling was actually taking a lot of the goodness away. Potato skin has loads of nutrients and contains about half of the fibre of the whole thing!

So, save yourself a bunch of time and up your nutrient game by just leaving the skins on. I’m a big fan of a lovely crunchy potato skin too!

Looking to Be a Little Bit Extra?

There’s so many dishes that these fries go with! They work as a really fulfilling lunch just by themselves or as a great side dish to a main.

If you’re going the whole hog and want that 100% nutrition factor, then try pairing this healthy air fryer recipe with my homemade sugar free ketchup recipe!

a top down view of the finished ketchup made from the sugar free ketchup recipe in an open glass jar
This ketchup recipe is savoury, smokey, and packs A LOT OF FLAVOUR!

Like this Recipe for Healthy Air Fryer Chips?

If you enjoy this recipe don’t forget to leave a review below and share it with your friends!

Healthy Air Fryer Fries/Chips & Kale

A healthy blend of veg, cooked oil-free in the air fryer!
Servings 2 people
Prep Time 5 mins
Cook Time 55 mins
Total Time 1 hr

Equipment

  • Knife
  • Chopping Board
  • Colander
  • Pot / Pan
  • Air Fryer

Ingredients

  • ½ Kg Mixed white and sweet potatoes (around 3 medium potatoes)
  • 50 g Kale
  • ½ tsp Herbs de province (swap out with mixed herbs if you don't have any herbs de province)
  • ½ tsp Dried rosemary (chopped fresh rosemary can work too)
  • ¼ tsp Garlic salt
  • ¼ tsp Garlic granules

Instructions

  • Wash the potatoes, then chop all of the potatoes into a chunky chip/fries size. Pop them in the colander and give them another rinse.
  • Put the chopped potatoes in a pan, cover with water and bring to a boil.
    Cook for ten minutes so the potatoes are tender.
    When done, drain the potatoes and water away in the colander and leave them there for around 10 minutes to let the water drain off so they dry out a little.
    uncooked potatoes in a colander for the healthy air fryer recipe for chips
  • This is the point to set some aside if you've done a double or triple batch for freezing. Take a look at the notes section below for full instructions on how to do this.
  • While the potatoes are cooling, mix the rosemary, garlic salt, garlic granules, and herbs de province in a little bowl.
  • Once the potatoes are done cooling put them in the air fryer and throw in the herby mix, shaking the air fryer a few times so all of the fries are covered.
  • While the potatoes are cooking, wash the kale and remove the big stalks. Then chop it up small.
    crispy cooked potatoes in the air fryer bowl
  • Pop the potatoes in the air fryer set at 180°C/350°F for 10 minutes, then give them a good shake/stir, then back for another 10 minutes, shake/stir, then back for another 5 – so 25 minutes in total.
  • Next, add in the kale and cook together for a further 5 minutes, shaking it up a couple of times throughout to stop the kale from burning.
  • Serve up and enjoy as a side dish or as a lunchtime meal in itself. If needed, add a little sea salt to taste.

Notes

This recipe is great for batch cooking and freezing (and getting into this saves SOOOO much time in your life).
Just boil as many cut up potatoes as you want, allow to cool completely, and spread out on a flat surface to pop in the freezer so they don’t stick together in a big clump. You can take them out once they’re frozen and bag them up to store normally. They last for ages in the freezer and can be really useful to have on hand for a quick and easy addition to any meal.
When it comes to cooking, take out what you need, add the herb mix like normal and cook in the air fryer from frozen. Just add some cooking time on and start at a little lower temperature for a short while.
Calories: 225kcal
Course: Main Course, Side Dish, Snack, Lunch
Cuisine: American, Vegan
Keyword: Vegetable, Air Fryer, Healthy, Oil-Free, Batch Cook

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Pinterest ready image of the text 'HEALTHY AIR FRYER FRIES RECIPE' over a photograph of the finished fries with kale served in two dishes on a chopping board

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