Lower-Fat Cooking Methods: Baking, Steaming, Air Frying & More
How common cooking methods compare for added fat and ease, plus the everyday kitchen tools that go with each, based on NHS guidance and product research.
In this guide
Short answer: the NHS recommends grilling, baking, poaching or steaming food rather than frying or roasting with a lot of fat. All of these use little or no added oil. An air fryer can give a crisp finish with very little oil, but it is not a requirement. The best method is the one you will actually use: pick one or two and learn them well.
How we put this together
This comparison is based on NHS cooking guidance and on product specifications. We have not tested these appliances ourselves, so we do not rate or rank them, and nothing here is a medical claim. Appliances are ordinary kitchen items. Read how we research products.
Key takeaways
- Steaming, poaching, baking and grilling all use little or no added fat.
- Measure oil with a teaspoon or use a spray, as the NHS suggests.
- Trim visible fat and remove poultry skin before cooking.
- Air fryers can crisp food with a light spray of oil; whether one is worth the counter space is a personal call.
Cooking methods at a glance
| Method | Added fat | Good for | Tools that help |
|---|---|---|---|
| Steaming | None needed | Vegetables, fish, dumplings, rice | Steamer basket or a pot with a lid |
| Poaching and simmering | None needed | Chicken breast, eggs, fish, soups | A saucepan with a lid |
| Baking and roasting (light oil) | Very little | Fish, chicken, vegetables, potatoes | Sheet pan, parchment, oil spray |
| Grilling and broiling | Very little | Lean meats, fish, vegetables | Grill pan or oven broiler |
| Stir-frying in a nonstick pan | A teaspoon or spray | Quick meals with vegetables and lean protein | Nonstick pan or wok |
| Air frying | Little to none | Crisp potatoes, chicken pieces, vegetables | Air fryer |
| Slow cooking | Little | Soups, stews, shredded chicken | Slow cooker |
What the NHS suggests
The NHS advises that you “grill, bake, poach or steam” instead of frying or roasting, trim visible fat and take the skin off poultry before cooking, and measure oil with a teaspoon or use an oil spray. Choosing reduced-fat dairy, such as skim milk, which the NHS notes has about half the saturated fat of 2% milk, also reduces fat without much effort.
Everyday tools worth a look
You can cook this way with a basic kitchen. These items are optional conveniences:
Useful for steaming
Steamer basket for pots
Lets you steam vegetables and fish in a pot you already own.
- Look for an expandable, stainless steel basket
- Check it fits your pot sizes
- Dishwasher-safe is a plus
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Useful for measuring oil
Oil spray bottle
A fine mist makes it easy to use a very small amount of oil on pans and trays.
- Refillable so you can choose your own oil
- Fine, even mist
- Easy to clean
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Useful for low-oil cooking
Nonstick skillet
Food releases easily, so you can cook with a teaspoon of oil or less.
- Check oven-safe temperature
- Choose a size for one or two portions
- Follow care instructions to protect the coating
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Optional appliance
Air fryer
Can crisp potatoes, chicken and vegetables with very little oil. It is not essential.
- Consider capacity for your household
- Look for a removable, dishwasher-safe basket
- Check counter space before you buy
Affiliate link. As an Amazon Associate I earn from qualifying purchases. This is a general-purpose kitchen item, not a medical product.
Choosing a method
- Start with what you own. A sheet pan, a pot with a lid and a nonstick pan cover most meals.
- Pick two techniques (for example, baking and steaming) and use them all week.
- Season boldly, using herbs, lemon, garlic, spices and stock, so low-fat food tastes good.
- Add tools only when something is annoying you, not before.
For recipes using these techniques, see easy dinner ideas and our guide to lower-fat cooking tools.
Frequently asked questions
Is air-fried food healthier?
Air frying typically uses much less oil than deep frying, so the food has less added fat. It is not a medical treatment, and food that is high in fat or salt to start with stays that way.
Do I need any special equipment?
No. Baking, steaming and poaching work with basic cookware.
Can I still use olive oil?
Many people can, in measured amounts. A teaspoon or a light spray is easy to control.
Sources
- NHS: Eat less saturated fat
- Manufacturer specifications vary by product; always follow the instructions that come with your cookware and appliances.
Keep reading
This article is part of Start Here: the beginner's path, where you will find related guides in a sensible order.
This article offers general educational information, not medical advice. Everyone's situation is different, so please talk to your doctor or dietitian about yours. If symptoms are severe, persistent or worsening, seek medical advice. Read our medical disclaimer.
