As a fitness enthusiast, you’re probably always on the lookout for ways to fuel your body with nutrient-dense foods that will support your active lifestyle. One great way to do this is by cooking up delicious and healthy meals in an air fryer! Not only can air frying help you achieve crispy textures without adding extra calories, but it’s also a convenient and easy way to prepare protein-packed meals.
In this article, we’re excited to share 20 mouth-watering high protein air fryer recipes that are perfect for fitness enthusiasts like yourself. From chicken breast to salmon, tofu to shrimp, and even veggie-based options like black bean burgers and lentil patties, there’s something for everyone on this list. Whether you’re looking for a quick snack or a satisfying meal, these air fryer recipes are sure to please.
Air Fryer Lemon Herb Chicken Breast
Moist and flavorful chicken breast gets a boost of bright citrus flavor and aromatic herbs in this quick and easy air fryer recipe. Perfect for a weeknight dinner or special occasion, this dish is sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp garlic powder
– Salt and pepper, to taste
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, garlic powder, salt, and pepper.
3. Place chicken breasts in the air fryer basket, leaving some space between each breast.
4. Brush both sides of the chicken with the lemon herb mixture.
5. Cook for 12-15 minutes or until cooked through, flipping halfway.
Cooking Time: 12-15 minutes
High Protein Air Fryer Salmon with Dill
Elevate your salmon game with this quick and healthy recipe that’s packed with protein and flavor. With the addition of fresh dill, you’ll be hooked from the first bite!
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp lemon zest
– 1/4 cup plain Greek yogurt
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– 1 tsp garlic powder
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. In a small bowl, mix together olive oil, lemon zest, and garlic powder.
3. Place salmon fillets in the air fryer basket; brush both sides with the olive oil mixture.
4. Cook for 8-10 minutes, or until cooked through.
5. In a separate bowl, mix Greek yogurt and chopped fresh dill.
6. Serve salmon hot with a dollop of dill yogurt on top.
Cooking Time: 8-10 minutes
Air Fryer Greek Yogurt Marinated Chicken
Experience the perfect blend of creamy, tangy flavors with this simple and delicious Air Fryer recipe!
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 1/2 cup Greek yogurt
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 2 tbsp chopped fresh oregano
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together Greek yogurt, olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
2. Add the chicken pieces to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes or overnight.
3. Preheat Air Fryer to 400°F (200°C).
4. Remove the chicken from the marinade, letting any excess liquid drip off.
5. Cook the chicken in the Air Fryer for 12-15 minutes, shaking halfway through.
6. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Spicy Air Fryer Turkey Meatballs
Elevate your meatball game with this spicy air fryer recipe that combines the richness of turkey with a kick of heat. Perfect for snacking or as an appetizer, these bite-sized treats are sure to please.
Ingredients:
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tsp paprika
– 1/2 tsp cayenne pepper
– Salt and pepper, to taste
– Olive oil, for cooking
Instructions:
1. Preheat air fryer to 375°F (190°C).
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, parsley, garlic, paprika, cayenne pepper, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape mixture into small meatballs, about 1-inch (2.5 cm) in diameter. Place on a plate or tray.
4. Cook meatballs in air fryer for 8-10 minutes, shaking halfway through.
5. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Air Fryer Tofu Steak with Soy Glaze
Air Fryer Tofu Steak with Soy Glaze: A Quick and Delicious Vegan Alternative
Treat yourself to a flavorful and tender air-fried tofu steak smothered in a sweet and savory soy glaze. This easy recipe is perfect for a quick weeknight dinner or a satisfying snack.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and cut into 1-inch thick slices
– 1/4 cup soy sauce
– 2 tablespoons honey
– 2 tablespoons rice vinegar
– 2 teaspoons grated ginger
– 1 teaspoon sesame oil
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, honey, rice vinegar, grated ginger, sesame oil, and red pepper flakes (if using).
3. Place the tofu slices in the air fryer basket, leaving some space between each slice.
4. Cook the tofu for 5-6 minutes, shaking halfway through.
5. Brush the soy glaze evenly over the tofu during the last minute of cooking.
6. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 10-12 minutes total
High Protein Air Fryer Shrimp Skewers
These protein-packed shrimp skewers are a healthy twist on traditional grilled shrimp. With the addition of Greek yogurt and Parmesan cheese, you’ll get a boost of protein in every bite.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons Greek yogurt
– 1 tablespoon lemon juice
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. In a large bowl, whisk together Greek yogurt, lemon juice, Parmesan cheese, parsley, garlic powder, salt, and pepper.
2. Add the shrimp to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat air fryer to 375°F (190°C).
4. Thread marinated shrimp onto skewers, leaving a small space between each piece.
5. Cook shrimp in batches if necessary, cooking for 4-6 minutes per batch or until pink and cooked through.
Cooking Time: 12-16 minutes total
Air Fryer Quinoa Crusted Chicken Tenders
Elevate your chicken tenders game with this crispy and nutritious Air Fryer recipe, featuring quinoa as the crust instead of traditional breadcrumbs. This dish is perfect for a quick weeknight dinner or a healthy snack.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1 cup cooked quinoa
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the Air Fryer to 375°F (190°C).
2. In a shallow dish, mix together cooked quinoa, Parmesan cheese, and garlic powder.
3. Dip each chicken strip into the quinoa mixture, pressing gently to adhere.
4. Place the coated chicken tenders in the Air Fryer basket in a single layer.
5. Cook for 10-12 minutes, shaking halfway through, or until chicken is cooked through and crispy.
6. Serve hot with your favorite dipping sauce.
Cooking Time: 10-12 minutes
Protein-Packed Air Fryer Black Bean Burgers
Elevate your mealtime with this protein-rich, flavorful, and easy-to-make black bean burger recipe. Perfect for a quick lunch or dinner option that’s also vegetarian-friendly!
Ingredients:
– 1 can black beans, drained and rinsed
– 1/4 cup rolled oats
– 1/4 cup grated cheddar cheese (optional)
– 1/4 cup finely chopped red bell pepper
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Cooking spray or oil for air fryer
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a medium bowl, mash the black beans using a fork or a potato masher.
3. Add oats, cheese (if using), bell pepper, garlic, olive oil, cumin, salt, and pepper to the mashed black beans. Mix until well combined.
4. Divide the mixture into 4 equal portions and shape each portion into a patty.
5. Spray the air fryer basket with cooking spray or oil. Cook the patties for 12-15 minutes, flipping halfway through.
6. Serve on your favorite bun with your favorite toppings!
Cooking Time: 12-15 minutes
Air Fryer Teriyaki Tempeh Bites
Transform tempeh into crispy, flavorful bites infused with the sweetness of teriyaki sauce. This quick and easy Air Fryer recipe is perfect for a weeknight dinner or snack.
Ingredients:
– 1 block of tempeh, crumbled
– 2 tablespoons of soy sauce
– 2 tablespoons of maple syrup
– 1 tablespoon of rice vinegar
– 1 teaspoon of sesame oil
– 1/4 cup of water
– Salt and pepper to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. In a large bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, and water.
2. Add crumbled tempeh and toss until well coated.
3. Preheat Air Fryer to 375°F (190°C).
4. Place tempeh bites in a single layer in the Air Fryer basket.
5. Cook for 8-10 minutes, shaking halfway through.
6. Season with salt and pepper to taste.
7. Garnish with sesame seeds and chopped green onions if desired.
Cooking Time: 8-10 minutes
High Protein Air Fryer Eggplant Parmesan
Elevate your eggplant parmesan game with this high-protein twist, using lean turkey sausage and Greek yogurt for added nutrition. This air fryer recipe yields a crispy, cheesy masterpiece without sacrificing flavor or health benefits.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 pound lean turkey sausage, casings removed
– 1 cup Greek yogurt
– 1/2 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat air fryer to 375°F (190°C).
2. In a bowl, mix together turkey sausage, Greek yogurt, salt, and pepper.
3. Dip each eggplant slice into the sausage mixture, coating both sides evenly.
4. Place coated eggplant slices in the air fryer basket in a single layer. Cook for 5 minutes at 375°F (190°C).
5. Flip eggplant slices and sprinkle with mozzarella cheese. Cook for an additional 3-4 minutes or until cheese is melted and bubbly.
6. Remove from air fryer, top with Parmesan cheese, and serve hot.
Cooking Time: 8-10 minutes
Air Fryer Cajun Spiced Turkey Breast
Elevate your turkey game with this flavorful and crispy recipe that’s perfect for a quick weeknight dinner or weekend brunch. This Cajun-spiced air fryer turkey breast is sure to please!
Ingredients:
– 1 (6-8 oz) boneless, skinless turkey breast
– 2 tbsp olive oil
– 1 tsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a small bowl, mix together olive oil, Cajun seasoning, paprika, and garlic powder.
3. Season the turkey breast with salt and pepper.
4. Brush the turkey breast with the spice mixture, making sure to coat evenly.
5. Place the turkey breast in the air fryer basket and cook for 12-15 minutes or until cooked through.
6. Let it rest for a few minutes before slicing and serving.
Cooking Time: 12-15 minutes
Air Fryer Chickpea Falafel with Tahini Sauce
Get ready to fall in love with this easy and flavorful recipe that combines the crunch of air-fried chickpeas with the richness of tahini sauce. Perfect for a quick lunch or dinner, these falafel are packed with protein, fiber, and delicious Middle Eastern flavors.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil
– Tahini sauce (see below for recipe)
Tahini Sauce:
– 1/2 cup tahini paste
– 1/4 cup lemon juice
– 1/4 cup water
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat air fryer to 375°F (190°C).
2. In a bowl, mix together chickpeas, breadcrumbs, parsley, garlic, cumin, salt, and pepper.
3. Using wet hands, shape mixture into small patties.
4. Air-fry falafel for 5-7 minutes, shaking halfway through.
5. Serve with tahini sauce and your favorite toppings.
Cooking Time: 10-12 minutes
High Protein Air Fryer Steak Bites
Get ready to elevate your snack game with these protein-packed steak bites cooked to perfection in the air fryer! With only a few simple ingredients and quick cooking time, you’ll be enjoying a delicious and healthy treat in no time.
Ingredients:
– 1 pound beef steak (such as ribeye or sirloin), cut into 1-inch cubes
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1/4 cup plain Greek yogurt
– Salt and pepper to taste
– Optional: your favorite seasonings (e.g., paprika, chili flakes)
Instructions:
1. Preheat air fryer to 375°F.
2. In a bowl, whisk together olive oil, garlic powder, and salt. Add the steak cubes and toss to coat.
3. Line the air fryer basket with parchment paper or aluminum foil for easy cleanup. Arrange the steak bites in a single layer.
4. Cook the steak bites in batches if necessary, depending on the size of your air fryer. Cooking time: 8-10 minutes per batch.
5. After cooking, remove from air fryer and toss with Greek yogurt to coat. Season with additional salt and pepper as needed.
Cooking Time: 16-20 minutes (depending on air fryer model and batch size)
Air Fryer Garlic Parmesan Chicken Wings
Elevate your game-day snacking with this easy and delicious recipe for garlic parmesan chicken wings, cooked to perfection in the air fryer.
Ingredients:
– 2 pounds chicken wings
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: paprika, dried parsley, or other seasonings of your choice
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. In a bowl, mix together minced garlic, grated Parmesan cheese, salt, and pepper.
3. Add the chicken wings to the bowl and toss to coat evenly with the garlic-Parmesan mixture.
4. Drizzle olive oil over the wings and toss again to coat.
5. Load the wings into the air fryer basket in a single layer. Cook for 20-22 minutes, shaking halfway through.
6. Check for crispiness; if needed, cook an additional 2-3 minutes.
7. Serve hot and enjoy!
Cooking Time: 20-22 minutes
Air Fryer Buffalo Cauliflower with Greek Yogurt Dip
This recipe combines the spicy kick of buffalo sauce with the crunch of air-fried cauliflower, all topped off with a creamy Greek yogurt dip. It’s a game-changing snack or appetizer that’s perfect for any occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp salt
– 1/4 tsp black pepper
– 1 cup buffalo sauce (such as Frank’s RedHot)
– 1/4 cup Greek yogurt
– 1 tbsp lemon juice
– 1/2 tsp chopped fresh parsley
– Optional: blue cheese crumbles and chopped chives for garnish
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, toss cauliflower with olive oil, garlic powder, salt, and black pepper.
3. Air fry cauliflower for 10-12 minutes, shaking halfway through.
4. Remove from air fryer and toss with buffalo sauce until evenly coated.
5. Serve hot with Greek yogurt dip (combine yogurt, lemon juice, and parsley).
6. Optional: garnish with blue cheese crumbles and chopped chives.
Cooking Time: 10-12 minutes
High Protein Air Fryer Cod with Herb Crust
Elevate your seafood game with this protein-packed recipe that combines the flaky goodness of cod with a flavorful herb crust, all cooked to perfection in an air fryer.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup plain Greek yogurt
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 teaspoon lemon zest
– Salt and pepper to taste
– 1/4 cup panko breadcrumbs
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. In a small bowl, mix together yogurt, olive oil, parsley, dill, and lemon zest.
3. Place cod fillets in the air fryer basket and brush with the herb-yogurt mixture.
4. Sprinkle panko breadcrumbs evenly over the cod.
5. Cook for 12-15 minutes or until the fish is cooked through and flakes easily.
6. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Air Fryer Spicy Peanut Tofu Bowls
Elevate your meal prep with this flavorful and healthy Air Fryer recipe, featuring crispy tofu, savory peanuts, and spicy kick. Perfect for a quick lunch or dinner!
Ingredients:
– 1 block of firm tofu, drained and cut into cubes
– 2 tbsp peanut oil
– 2 tbsp soy sauce
– 1 tsp honey
– 1/4 cup creamy peanut butter
– 1/4 cup chopped peanuts
– 1/4 cup diced red bell pepper
– 1/4 cup diced green onions
– Salt and pepper to taste
– Optional: sriracha or hot sauce for added heat
Instructions:
1. Preheat the Air Fryer to 400°F (200°C).
2. In a bowl, whisk together peanut oil, soy sauce, honey, and peanut butter.
3. Add tofu cubes and toss until coated.
4. Cook the tofu in batches if necessary, ensuring even cooking.
5. Cook for 8-10 minutes or until crispy, shaking halfway through.
6. Remove from Air Fryer and set aside.
7. In a separate bowl, combine chopped peanuts, red bell pepper, and green onions.
8. Assemble bowls by placing cooked tofu on top of the peanut mixture.
9. Add sriracha or hot sauce for extra spice (if using).
10. Serve immediately.
Cooking Time: 12-15 minutes
Air Fryer Turkey and Spinach Stuffed Bell Peppers
This recipe is a delicious and healthy twist on traditional stuffed peppers, featuring juicy turkey and wilted spinach cooked to perfection in the Air Fryer.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 pound ground turkey
– 1/2 cup fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat the Air Fryer to 375°F (190°C).
2. In a large bowl, combine ground turkey, chopped onion, minced garlic, spinach leaves, and paprika. Mix well.
3. Stuff each bell pepper with the turkey mixture, filling to the top.
4. Place the stuffed peppers in the Air Fryer basket, leaving some space between them.
5. Cook for 12-15 minutes or until the bell peppers are tender and the turkey is cooked through.
6. Serve hot and enjoy!
Cooking Time: 12-15 minutes
High Protein Air Fryer Lentil Patties
Boost your protein intake with these nutritious and delicious air fryer lentil patties. Made with red lentils, eggs, and cheese, these patties are perfect for a quick and easy breakfast or snack.
Ingredients:
– 1 cup cooked red lentils
– 2 large eggs
– 1/4 cup grated cheddar cheese
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a bowl, mash the cooked lentils using a fork.
3. Add the eggs, cheese, and breadcrumbs to the bowl. Mix until well combined.
4. Divide the mixture into 4-6 portions, depending on desired patty size.
5. Shape each portion into a patty.
6. Place the patties in the air fryer basket. Drizzle with olive oil and season with salt and pepper.
7. Cook for 10-12 minutes, flipping halfway through.
Cooking Time: 10-12 minutes
Air Fryer Honey Mustard Glazed Chicken Thighs
Sweet and tangy, this Air Fryer Honey Mustard Glazed Chicken Thighs recipe is a flavorful twist on classic glazed chicken. With just a few simple ingredients and steps, you can achieve crispy, caramelized goodness in no time!
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/4 cup honey
– 2 tablespoons Dijon mustard
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the Air Fryer to 375°F (190°C).
2. In a small bowl, whisk together honey, mustard, and garlic powder.
3. Season the chicken thighs with salt and pepper.
4. Place the chicken thighs in a single layer in the Air Fryer basket. Brush the honey-mustard glaze evenly over both sides of the chicken.
5. Cook for 12-15 minutes, shaking halfway through.
6. Check the chicken’s internal temperature; it should reach 165°F (74°C). If not, cook for an additional 2-3 minutes.
Cooking Time: 12-15 minutes
Summary
Get ready to fuel your fitness goals with these delicious and high-protein air fryer recipes! From savory chicken breasts to protein-packed shrimp skewers, these mouthwatering dishes are perfect for fitness enthusiasts. Enjoy flavors like lemon herb, dill, garlic parmesan, and cajun spiced, all without sacrificing nutrition. Whether you’re a meat-eater or plant-based, there’s something for everyone in this collection of 20 recipes. Air fryer your way to a stronger, leaner you with these tasty and healthy meals.
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