Who doesn’t love fried food? It’s a go-to favourite in every commercial kitchen I’ve worked in. But there’s always a debate: is eating fried foods bad for you? Some say it leads to heart disease, high blood pressure, and weight gain. Others argue that deep-fried foods can still be part of a healthy diet with the correct cooking methods, frying oils, and equipment.
I’ve spent years working with different frying techniques, oils, and commercial deep fryers, and I can tell you this—frying smarter makes all the difference. Let’s break down how to make fried foods healthier without sacrificing taste or crunch.
Let’s Get Real About Fried Foods – Are They All Bad?
I get it—fried foods have a terrible reputation. I used to think the same. Years ago, when I first started cooking in professional kitchens, I avoided deep frying because I assumed it would always lead to unhealthy food. But I quickly learned that deep frying itself isn’t the enemy—it’s how you do it.
The problem with many deep-fried foods isn’t the cooking process—it’s the oil. Many fast-food restaurants use hydrogenated vegetable oils, which contain artificial trans fats linked to health risks like cardiovascular disease and high blood pressure.
The good news? You can fry foods in natural, stable fats like coconut oil, avocado oil, peanut oil, and other animal fats that don’t break down into harmful compounds when heated to high temperatures.
I remember the first time I switched from standard vegetable oil to peanut oil in a commercial deep fryer. The difference was incredible—crisper texture, cleaner flavour, and less greasy residue.
A healthy diet allows room for fried foods, especially when prepared with high-quality ingredients and mindful frying techniques. Understanding these techniques can help maintain nutritional value while keeping food light and crispy compared to non-fried counterparts.
How to Fry Like a Pro in Your Commercial Kitchen
Frying isn’t just about dunking food in hot oil. There’s a science to it, and when done correctly, you can create crispy, golden, and light-textured deep-fried foods that aren’t dripping with oil. I’ve spent years perfecting my frying techniques and will share my best tips with you.
Want Healthier Fried Food? Start with the Right Oil!
Your choice of frying oils matters more than you think. Some oils break down at high temperatures, creating harmful compounds, while others remain stable, preserve essential nutrients like amino acids, and support better heart health. I used to think olive oil was the best option for everything—until I learned that it has a low smoke point and isn’t great for deep frying.
- Best choices for healthier frying: Coconut oil, avocado oil, peanut oil, and other animal fats. These fats have a high smoke point and don’t oxidise easily.
- Avoid: Seed oils like sunflower oil, soybean oil, and palm oil. These highly processed, polyunsaturated fats are unstable at high heat and can negatively affect heart health.
- Monitor oil quality: If it smells burnt or has a dark colour, it’s time to change it. Poor-quality oil can increase dietary acrylamide intake, a chemical reaction linked to health problems.
- Rotate oils: A mix of healthy oils can maintain freshness and flavour profiles in your dishes.
- Unsaturated fats vs. saturated and trans fats: Monounsaturated fats, like those in olive oil, are better than unhealthy oils with saturated and trans fats.
The Equipment Every Pro Fryer Needs
Using the right equipment changes things when frying. Not only does it ensure consistent results, but it also helps with oil management and efficiency. I still remember the first time I used a deep fryer with precise temperature control—it was a real turning point.
- Commercial deep fryer: Choose models with temperature control to prevent overheating the oil.
- Oil Filtration Systems: Regular filtering removes food debris and extends oil life, reducing fried food intake of oxidised oils.
- Baskets and Skimmers: These help drain excess oil and keep your frying station organised.
- Thermometers and Timers: Essential for maintaining precise temperatures and cooking times to avoid overcooking fried chicken, french fries, and mozzarella sticks.
- Drain Boards and Cooling Racks: Allow food to rest and drain properly, preventing excess oil absorption.
Prep the Right Way: How to Get Food Ready for Healthier Frying
Proper preparation is key to achieving crispy results without excess oil absorption. I once made a rookie mistake trying to fry wet potatoes—let’s say the oil splattered everywhere!
- Dry food thoroughly before frying. Moisture causes oil to splatter and makes food soggy.
- Use coatings wisely. Light batters or breading create a crisp texture without trapping too much oil.
- Let ingredients rest after coating. This helps batters and breading stick better, reducing oil absorption.
- Experiment with alternative coatings, such as whole grains, rice flour, almond flour, or tempura, for lighter, crispier textures.
- Consider marinating proteins to enhance flavour without relying on heavy batters.
- Pop a pinch of baking soda into the batter to improve crispiness while keeping the texture light.
Fry Like a Pro: Techniques You Can’t Skip
Mastering the right techniques can make fried food crispier, lighter, and healthier. One of my biggest frying fails happened when I overcrowded the fryer—everything came out greasy and limp. Lesson learned!
- Never overcrowd the fryer. Too much food at once drops the oil temperature, leading to greasy, soggy results.
- Cook in batches and allow oil to return to the right temperature between rounds.
- Shake off excess oil before serving. This removes unnecessary grease and improves texture.
- Flip food at the right time to ensure even cooking and crispness.
- Use proper ventilation to maintain air quality and reduce lingering oil odours.
Here’s Why the Right Temperature Makes All the Difference
I’ve been there, trust me—frying at the wrong temperature can ruin even the best ingredients. Too cold, and food absorbs fat, turning greasy and heavy. Too hot, and the outside burns before the inside cooks properly. The sweet spot? 175°C to 190°C—hot enough to create that crispy crunch without soaking up excess oil.
I once watched a chef fry fried fish at the wrong temp. It sat in oil that wasn’t hot enough, and instead of crisp, golden fish, we got a soggy mess. That’s why popular fried foods like fried chicken and chips need precise heat control. Poor frying can lead to an increased risk of heart disease and other chronic diseases.
I know some say fried food’s bad, but it can be part of a balanced diet when done right. If you love deep frying, keeping the oil at the right temperature is the best way to make food crispy, delicious, and not overly greasy!
Don’t Skip This Step: Draining Oil the Right Way
Failing to drain food properly can make it heavy and oily even if you use the best oil and perfect temperature. I always cringe when someone piles freshly fried food onto a paper towel—it just makes it soggy!
- Use wire racks instead of paper towels. Paper towels can trap steam, making food soggy.
- Let food sit for a minute after frying to allow excess oil to drip off.
- If possible, serve immediately to maintain crispness.
- Gently shake food after frying to remove any hidden oil pockets.
Healthier Fried Food? It’s All About the Menu
I’ve seen menus packed with more fried foods than anything else—fried chicken, fish, chips, even desserts. Sure, people love them, but offering healthier alternatives can turn things around. It’s not about cutting out eating fried foods entirely but about making smarter choices.
One trick? Balance your menu. Pair crispy, typically coated foods with fresh salads, whole grains, or steamed veggies. I’ve learned that knowing about clinical nutrition really helps when planning menus, especially ones with fried foods. It’s not just about making food taste great—it’s about understanding how what we cook affects people’s health.
For example, choosing oils that are better for you or using lighter coatings instead of heavy batters can make fried foods less unhealthy. By thinking about these things, chefs can create dishes that are still delicious but also a bit better for customers, even those who are at higher risk of health problems like heart disease.
Plus, instead of deep-frying everything, try air-frying and pan-frying options. These cooking methods use less oil, reducing the risk factors linked to excessive fried food consumption, like heart failure and other health issues.
Fried food is a culinary staple, and when done right, it doesn’t have to significantly increase health risks. A well-planned menu keeps things tasty while keeping customers feeling good about their choices!
Get Your Team On Board for Frying Training
There’s more to getting the perfect fry than just hot oil—it’s an art that takes practice and know-how. When I first started in the kitchen, I underestimated how much training mattered. The result? Soggy chips and wasted oil! That’s why it’s vital to train your team correctly. Well-trained staff not only make delicious, crispy food but also save on costs by using oil efficiently and reducing waste. Plus, happy customers mean good reviews, which every successful restaurant needs.
Here’s how I approach training to get the best results:
- Start with the basics. Teach your team about the proper oil temperatures and how to avoid overloading the fryer.
- Show and tell. Demonstrate proper frying techniques and let them try it hands-on.
- Emphasise safety. Teach them to handle hot oil carefully to prevent accidents.
- Set standards. Share clear guidelines for portion sizes and cooking times.
- Check progress. Offer feedback regularly and celebrate when they get it right.
With the right training, your team will fry like pros, and your restaurant will shine!
Fry Smarter and Be More Eco-Friendly in Your Kitchen
When I first started thinking about sustainability in the kitchen, I didn’t realise how much frying could impact the environment. But I quickly learned that little changes can go a long way. Being eco-friendly when frying isn’t just good for the planet—it’s also good for business. Customers love to support places that care about sustainability and can even save you money in the long run.
One of the first things I did was switch to a high-quality fryer that uses less energy and heats oil more efficiently. It made such a difference! I also started paying attention to how we handle used oil. Instead of throwing it away, we recycle it for biodiesel or other uses. Keeping oil clean for longer is another smart move—filtering oil daily means less waste and better-tasting food.
Reducing food waste is just as important. I encourage my team to measure portions carefully and use leftovers creatively. Sustainable frying isn’t hard; it just takes a bit of planning and teamwork.
Keep Things Safe and Clean When Frying
When it comes to frying, a safe and clean kitchen isn’t just a bonus—it’s essential. I learned this the hard way when a spill near the fryer caused a close call. Since then, I’ve made it a top priority to keep our workstations spotless and safe. A clean station prevents accidents and ensures your food tastes its best. Nobody wants their chips tainted by yesterday’s mess!
Safety is just as important. Hot oil can be dangerous, so staying organised can prevent burns and fires. Plus, when your kitchen is clean and safe, your team works faster and feels more confident.
Here’s how I make sure things stay safe and clean:
- Wipe up spills immediately. Keep the floor dry to prevent slips.
- Use splash guards. These keep oil from flying onto surfaces or people.
- Clean fryers regularly. Built-up grease can be a fire hazard.
- Wear proper gear. Heat-resistant gloves and aprons are lifesavers.
- Have an extinguisher handy. Be ready for emergencies.
Keeping your frying station clean and safe makes everything better—for your team, your customers, and your food.
So, Can Fried Foods Be Healthy After All?
Absolutely—when done right! I’ve been in kitchens where deep frying was done carelessly, resulting in greasy, heavy dishes. But I’ve also seen chefs create incredibly crispy, flavourful fried foods that weren’t overloaded with oil.
The key is in the details—choosing the right frying oils, mastering proper techniques, and keeping commercial kitchen equipment clean. Fried food doesn’t have to be a guilty pleasure; it can be an enjoyable part of a balanced menu. So, to level up your frying skills, use these tips in your kitchen right away!
