Home / Guide

Boost Your Protein Intake with These Easy Air Fryer Recipes

by Doery Parfum Post a Comment


Using an air fryer is a super simple way to get high-protein meals on the table fast. Whether you're looking for a healthy dinner, breakfast, or snack, keep watching. My name is Kathy, and on this channel, I empower air fryer owners to actually use their air fryers. In fact, my viewers call me the real Air Fryer Queen. Are you ready to see these recipes? Let's go!

Parmesan Crusted Chicken and Veggies

Have you ever made parmesan chicken? If you have, you know it can be a bit labor-intensive. But today, we're making parmesan crusted chicken and veggies with a simple hack to make it easy. We'll use chicken thighs, zucchini, and squash, but you can also use chicken breasts.

  1. Prep the Veggies and Chicken:

    • Chop zucchini and yellow squash into coin-sized pieces.
    • Pat dry the chicken and cut it into strips.

  2. Coat the Chicken and Veggies:

    • Place the chicken and veggies in a bag, add 2 tablespoons of flour, seal, and shake to coat.
    • Add one beaten egg to the bag and shake again.
    • Add 1/2 cup of breadcrumbs, 1/4 cup of Parmesan cheese, and about 1 tablespoon of Italian seasoning. Shake one last time.

  3. Cook in the Air Fryer:

    • Spray the air fryer basket with a little oil.
    • Spread the chicken and veggies in the basket and spray lightly again.
    • Cook at 380°F for 10 to 15 minutes. Flip the chicken after 10 minutes and cook for another 5 minutes.

And there you have it—perfectly cooked parmesan crusted chicken and veggies!

Garlic Buttered Salmon with Spinach and Beans

This protein-packed recipe is an all-in-one meal that's super easy to make. You'll also get a sneak peek at my new air fryer liners.

  1. Ingredients:

    • Spinach, a salmon fillet, and cannellini beans (or any white beans).
    • Salt, pepper, softened butter, minced garlic, and lemon juice.

  2. Prepare the Butter Mixture:

    • Mix 6 tablespoons of softened butter with 1 tablespoon of minced garlic and 1 to 2 teaspoons of lemon juice.

  3. Cook in the Air Fryer:

    • Place the air fryer liners in the basket.
    • Add the salmon fillet, spinach, and beans.
    • Top with the butter mixture, salt, and pepper.
    • Cook at 380°F for 8 to 10 minutes until the internal temperature of the salmon reaches 145°F.

Enjoy this delicious and healthy meal!

Crustless Quiche

This recipe is on page 14 of my cookbook, and it's perfect for breakfast or dinner. One egg typically has six grams of protein, making this crustless quiche a high-protein option.

  1. Ingredients:

    • Sausage, spinach, cheese, milk, eggs, salt, pepper, and nutmeg.

  2. Prepare the Ingredients:

    • Steam the spinach by microwaving it with a little water for 1-2 minutes.
    • Beat 4 eggs with 1/3 cup of milk, salt, pepper, and a pinch of nutmeg or paprika.

  3. Cook in the Air Fryer:

    • Spray a 7-inch pizza pan with oil.
    • Pour the egg mixture into the pan, add spinach, peppers, and cheese.
    • Cook at 350°F for about 12 minutes, using the bake setting if available.

This quiche is always a hit!

Air Fried Chickpeas

Chickpeas are a fantastic meatless, high-protein snack. One can of chickpeas has 15 grams of protein.

  1. Ingredients:

    • Chickpeas, garlic powder, onion powder, cinnamon, and smoked or regular paprika.

  2. Season the Chickpeas:

    • Mix the spices together.
    • Drain the chickpeas, spread them in the air fryer, and dry them out by cooking at 350°F for 5 minutes.
    • Spray with avocado oil, add the spices, and stir.

  3. Finish Cooking:

    • Cook at 380°F for another 5 minutes.

These crispy chickpeas are a great snack!

Steak Hash

For a hearty meal, try this steak hash with just seven ingredients.

  1. Ingredients:

    • 1.5 lbs of red baby potatoes, 1 lb of steak (flank or tri-tip), bell peppers, onion, garlic salt, paprika, and seasoned salt.

  2. Prepare the Ingredients:

    • Quarter the potatoes and slice the peppers and onion.
    • Season the veggies with oil, garlic salt, and paprika.
    • Cut the steak into bite-sized pieces and season with seasoned salt and oil.

  3. Cook in the Air Fryer:

    • Cook the potatoes at 380°F for 10 minutes.
    • Add the veggies and steak, stir, and cook for another 6 minutes.

This steak hash is a crowd-pleaser!

If you found this helpful, smash that like button! You can learn more about me at empoweredcooks.com. Check out my other recipes too. 

Post a Comment for "Boost Your Protein Intake with These Easy Air Fryer Recipes"

Post a Comment