5 Healthy Air Fryer Recipes

AIR FRYER BURGERS

Macros Per Serving

  • Calories: 148
  • Protein: 24.2g
  • Carbohydrates: 1.6g
  • Sugar: 1.0g
  • Fat: 4.6g

Ingredients

  • 1 tsp Maggi Seasoning Sauce
  • Few drops of Liquid Smoke
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt substitute
  • 1/2 tsp ground black pepper
  • 1/2 tsp dried oregano
  • 1/2 tsp dried parsley
  • 1lb uncooked 93% extra-lean ground beef

Instructions:
1. Spray the upper Actifry tray; set aside.
If you are using a basket-type fryer, no need to spray the basket.
In basket-types, your cooking temperature will be 180 C / 350 F

Recipe By: Randal Oulton Cuisine: American
(https://www.hotairfrying.com/air-fried-burgers/)

 

AIR FRYER PERFECT SALMON

Macros Per Serving

  • Calories: 185
  • Protein: 31.7
  • Carbohydrates: 0
  • Sugar: 0g
  • Fat: 5.5g

Ingredients

  • 2 wild caught salmon fillets with comparable thickness, approx. 1-1.5” thick
  • 2 teaspoons paprika
  • Salt and coarse black pepper, to taste
  • lemon wedges

Instructions:

  1. Remove any bones from your salmon if necessary and let fish sit on the counter for an hour. Rub each fillet with olive oil and season with paprika, salt, and pepper.
  2. Place fillets in the basket of the air fryer. Set air fryer at 390 degrees for 7 minutes for 1-1/2-inch fillets.
  3. When the timer goes off, open basket and check fillets with a fork to make sure they are done to your desired doneness.
    Notes: Times for cooking will vary for salmon based on the temperature of the fish and the size of your fillets. Always set your air fryer for a little less time than you think until you become more used to the timing of your appliance

Recipe: Noble Pig
(https://noblepig.com/2018/02/perfect-air-fryer-salmon/)

 

AIR FRYER BREAKFAST FRITTATA

Macros Per Serving

  • Calories: 380
  • Protein: 31.2g
  • Carbohydrates: 2.9g
  • Sugar: —
  • Fat: 27.4g

Ingredients

  • 1/4lb breakfast sausage fully cooked and crumbled
  • 4 eggs lightly beaten
  • 1/2 cups shredded cheddar-Monterey cheese blend
  • 2 Tbsp red bell pepper, diced
  • 1 green onion, chopped
  • 1 pinch cayenne pepper (optional)
  • cooking spray

Instructions:

  1. Combine sausage, eggs, Cheddar-Monterey Jack cheese, bell pepper. onion, and cayenne in a bowl and mix to combine.
  2. Preheat the air fryer to 360 degrees F (180 degrees C).
  3. Spray a nonstick 6×2-inch cake pan with cooking spray.
  4. Place egg mixture in the prepared cake pan.
  5. Cook in the air fryer until frittata is set, 18 to 20 minutes.

Recipe By: Bd.weld
(https://www.allrecipes.com/recipe/267403/air-fryer-breakfast-frittata/)

AIR FRYER FAJITA CHICKEN

Macros Per Serving

  • Calories: 273
  • Protein: 26g
  • Carbohydrates: 7.8g
  • Sugar: 2.5g
  • Fat: 14.8g

Ingredients

  • 4 chicken breasts
  • 2 tbsp FAJITA seasoning
  • 1/2 each: red yellow and orange pepper- sliced
  • 1 red onion sliced
  • 1/2 cup shredded cheese – Colby Jack and Cheddar mix
  • Cilantro
  • Salsa and sour cream

Instructions:

  1. Preheat Air fryer if needed to the pre-set chicken option or 380 degrees.
  2. Make horizontal cuts across each chicken breast.
  3. Rub your chicken breasts with olive oil and fajita seasoning and then set to the side.
  4. Place slices of bell peppers and red onions inside each cut.
  5. Place the chicken in the air fryer, vegetables facing up.
  6. Cook chicken for 15 min.
  7. Remove from the air fryer and place on a parchment sheet covered baking pan.
  8. Top each piece of chicken with a handful of cheese.
  9. Set your oven to broil on high. Broil chicken until the cheese is melted.
  10. Remove from oven and serve with some cilantro, salsa, and sour cream.

Recipe By: A Mom’s Impression
(https://amomsimpression.com/air-fryer-fajita-chicken/)

 

AIR FRYER COPYCAT CHICK-FIL-A NUGGETS

Macros Per Serving

  • Calories: 263
  • Protein: 22g
  • Carbohydrates: 33g
  • Sugar: 6g
  • Fat: 4g

Ingredients

  • 1 cup dill pickle juice
  • 1 lb boneless skinless chicken breasts cut into pieces about 1 inch in size
  • 1 egg
  • 1 cup milk
  • 1½ cups flour
  • 3 tbsp powdered sugar
  • 2 tsp salt
  • 1½ tsp pepper
  • ½ tsp paprika

Instructions:

  1. Add chicken chunks to pickle juice and marinate in the refrigerator for about 30 minutes
  2. Whisk milk and egg together and set aside
  3. Combine the dry ingredients and stir set aside
  4. Preheat air fryer to 370
  5. Remove the chicken from refrigerator, drain and place each into the dry mixture, to the liquid mixture and back to the dry making sure it is well coated, making sure to shake off excess
  6. Cook in a single layer of chicken for 8 minutes or until golden brown, flipping and spritzing with olive oil at the halfway mark
    Serve with your favorite dipping sauce

Recipe By: By Pink
(https://by-pink.com/copycat-air-fryer-chick-fil-a-nuggets/)

 

Want Even More?

Download our 16 ‘Healthy’ Air Fryer Recipes

We’ve have a list of 16 air fryer recipes perfect for those with their first air fryer trying to cut calories without cutting out taste. All RTC approved by meeting our standards of high protein, low sugar AND under 500 cals per serving; from some of the samples above you can see that most are well below 500cals.

Simply click HERE <=== or the image to the right 🙂

 

 

 

 

 

 

 

 

In Health and Awesomeness,

Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.

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By | 2018-12-17T20:53:42+00:00 December 17th, 2018|0 Comments

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