Air Fryer Cooking Times & Lighter-Sodium Swaps — A Home Cook’s Cheat Sheet
Hi, I’m Phoebe. I’m not a nutritionist or a doctor — just someone who loves cooking for my family and has found that keeping some meals a little lighter (lower in sodium, a little less sugar) just suits how we live at home. This is the one-page reference I keep on the fridge. I’m sharing it in case it’s handy for your kitchen too. Just what works in my kitchen — cook it your way.
Air Fryer Cooking Times & Temperatures
Times are general guidance for a standard basket air fryer; each linked recipe has its own specifics — always check doneness.
| Food | Temp | Time | Note |
|---|---|---|---|
| Salmon fillet | 190°C / 375°F | 10–12 min | Flakes easily |
| Chicken breast | 190°C / 375°F | 15–18 min | Juices run clear |
| Chicken wings | 200°C / 390°F | 18–22 min | Crispy, no flip |
| Chicken tenders (frozen) | 200°C / 390°F | 10–12 min | Shake halfway |
| Shrimp | 190°C / 375°F | 8–10 min | Opaque, no grey |
| Mixed vegetables | 190°C / 375°F | 12–15 min | Toss with oil |
| Potato wedges | 200°C / 390°F | 18–22 min | Soak for crisp |
| Frozen fries | 200°C / 390°F | 12–15 min | No oil |
| Bacon | 190°C / 375°F | 8–10 min | Line basket |
| Egg muffins | 160°C / 325°F | 12–15 min | Meal prep |
| Tofu (cubed) | 190°C / 375°F | 14–16 min | Press first |
| Pork chops | 190°C / 375°F | 12–15 min | ~2–2.5 cm thick |
| Beef meatballs | 190°C / 375°F | 12–15 min | Cook through |
| White fish (cod) | 190°C / 375°F | 10–12 min | Flakes when ready |
| Steak | 200°C / 390°F | 8–12 min | By thickness |
Everyday Sodium at a Glance
Per 100 g raw, no salt added. Figures are from USDA FoodData Central and meant as a general guide.
| Ingredient | Sodium | Note |
|---|---|---|
| Potato | ~6 mg | Very low |
| Tofu (firm) | ~10–15 mg | Low-sodium protein |
| Salmon (raw) | ~55 mg | Light everyday fish |
| Chicken breast (raw) | ~45–70 mg | Flexible base |
| Shrimp (raw) | ~111 mg | Mildly higher |
| Egg | ~140 mg | ~62 mg per large egg |
| Ground beef (raw) | ~60–70 mg | Fine in moderation |
| Broccoli | ~30 mg | Low |
| Carrot | ~60 mg | Low |
| Cheddar cheese | ~600 mg | A little goes far |
| Bacon | ~1,500 mg | A sprinkle, not a pile |
| Soy sauce (1 tbsp) | ~900 mg | Try a lower-sodium bottle |
| Table salt (1 tsp) | ~2,300 mg | The big one to watch |
3 easy lower-sodium swaps I use
- Lemon juice + herbs instead of bottled salad dressing.
- Rinse canned beans under water before using — drops a lot of the added sodium.
- Reach for a lower-sodium soy sauce bottle — same umami, much less salt.
How I use these at home
I use Table 1 to batch-cook proteins for the week. When a recipe calls for salt, I check Table 2 to see where sodium is already hiding (cheese, soy sauce, bacon) and trim there. For the full recipes behind these times, see:
Garlic Salmon ·
Lemon Pepper Chicken ·
Roasted Veggies ·
Garlic Shrimp.
Just a home cook sharing what’s on our table. Cook what you love.