7 Popular Air Fryer Recipes that are super healthy and HIGH in protein

We LOVE making life simple, yet healthy, for our Zing Wellbeing members and what is easier than a quick and simple air fryer meal.  

Using an air fryer offers several health benefits, especially when compared to traditional deep frying or even oven cooking in some cases.  

Lower fat
Air fryers require little to no oil to achieve crispy textures.

This can reduce fat content in foods by up to 75–80% compared to deep frying.

Weight Management
Less oil and fewer calories help with weight control or weight loss.

Heart Health
Reduced oil use means lower levels of trans fats and saturated fats, which contribute to arterial plaque and high blood pressure.

Preserves Nutrients
The shorter cooking time and lack of oil can help preserve some nutrients, like vitamin C and certain antioxidants, especially in vegetables.

Here are some of our most popular Air Fryer recipes packed with healthy and nutritious ingredients. 

Join Zing Wellbeing now to access heaps of air fry, slow cooker and more quick and easy recipes the whole family will love. 

7 Popular Air Fryer Recipes

3 ingredient breakfast frittata 

serves 2

Ingredients:

• 3 eggs
• 100g cottage cheese (you could swap for ricotta or even greek yoghurt)
• 100g vegetables of choice
• Optional bacon or ham 

Method:

Add the eggs and cheese straight into the pan, toss through the vegies of choice and give it a quick mix then season well and sprinkle with cheese (and herbs if preferred!).

Cook or airfry for 15-20 mins at 180.

Benefits:

Eggs provide high-quality protein and essential nutrients like choline, supporting brain and muscle health. 

Cottage cheese is high in protein and calcium, supporting muscle and bone health. 

Macros per serve

Calories 184
Protein 17g
Fat 9g
Fibre 2g
Carbs 9g

Air fryer salmon and quinoa recipe 

High in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine.

While Broccoli supports your liver function and of course, salmon is a luscious omega-rich easy to digest protein source. 

Serves 2

Ingredients

• 1/2 cup Quinoa
• 2 tbsp. Dijon mustard
• 2 tbsp. maple syrup
• 1 tbsp. olive oil
• salt and pepper
• 2 salmon fillets (340g)
• 2 cups broccoli

Method

1.     Cook the quinoa according to the package directions.

2.     Preheat the air fryer to 200C.

3.     In a small bowl, whisk together the mustard, maple syrup, and oil. Season with salt and pepper.

4.     Rub the salmon with 1/4 of the mustard maple mixture and place in the air fryer. Cook for seven to nine minutes or until flaky and cooked through to your liking. The timing will depend on the thickness of your fillet(s).

5.     Meanwhile, place the broccoli in a steamer basket over boiling water and cover. Steam for three to five minutes or until soft.

6.     Divide the salmon, quinoa, and broccoli evenly between plates. Drizzle the remaining mustard maple dressing over everything

Benefits

QUINOA is high in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine. This little grain has more calcium than milk, as well as antioxidants, fibre, and iron. It is high in unsaturated fats, low carb and low GI.

Quinoa is a complete food, is high in protein, full of vitamins, gluten and wheat free, and is cholesterol free.

Broccoli supports liver function and therefore digestion as well as providing gut loving fibre and vitamins and minerals.

CALORIES + MACRO NUTRIENTS PER SERVE

• Kcal 537
• Fat 18g
• Carbs 47g
• Fibre 5g
• Protein 46g

Air Fryer Chicken Thigh Parmigiana 

Serves: 4
Ingredients:

• 4 boneless, skinless chicken thighs

• 1/2 jar tomato basil sauce or passatta

• 1 cup cottage cheese

• 1.5 cups shredded mozzarella

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• salt, pepper

• Fresh basil (optional)

Method:

1. Preheat air fryer to 200°C.

2. Place chicken thighs in the air fryer and season with spices.

3. Top each thigh with tomato sauce, cottage cheese, and shredded mozzarella.

4. Air fry for 20-25 minutes until cheese is golden. Checking occasionally.

5. Sprinkle with fresh basil and serve.

Macros per serve:

• Calories: 400

• Protein: 45g

• Carbohydrates: 10g

• Fibre: 3g

• Fats: 18g

Health Benefits:

• High in protein to support muscle repair.

• Low in carbohydrates, supporting blood sugar control.

• Rich in calcium for bone strength.

Air Fryer Beef mince and Quinoa stuffed capsicum

Air Fryer Beef mince and Quinoa stuffed capsicum provides a significant amount of protein and iron. Protein in the beef supports muscle health, including the muscles involved in digestion. Strong digestive muscles can help move food through the gastrointestinal tract more efficiently, reducing the likelihood of bloating due to sluggish digestion.  

Serves 2

Ingredients 

• 1 cup quinoa, cooked
• 2 tsp avocado oil
• 1 onion, chopped
• 400g beef mince
• 1 tsp cumin
• 1 tsp paprika
• salt and pepper
• 2 cups passata 
• 4 red capsicums, tops cut off and seeds removed – keep capsicum shape as much as possible
• 100g shredded mozzarella cheese

 Method

1. Heat half of the oil in a large pot over medium heat. Once hot, add the onion and cook for one minute.
2. Add the beef, breaking it up as it cooks. Season with spices, salt, and pepper. Cook for eight to ten minutes or until cooked through.
3. Add the passata and bring to a simmer, reducing the heat to medium low. Simmer for about five minutes. Stir in the cooked quinoa.
4. Preheat the air fryer to 175ºC.
5. Lightly coat the peppers with the remaining oil and cook them in the air fryer for six to eight minutes, until softened.
6. Remove the peppers and stuff them with the beef mixture until about 3/4 of the way full.
7. Place the peppers back in the air fryer and cook for 6 minutes.
8. Top with cheese and cook for another 2 minutes or until the cheese is melted.

Benefits
QUINOA is high in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine. This little grain has more calcium than milk, as well as antioxidants, fibre, and iron. It is high in unsaturated fats, low carb and low GI. Quinoa is a complete food, is high in protein, full of vitamins, gluten and wheat free, and is cholesterol free.

CALORIES + MACRO NUTRIENTS PER SERVE

352 Kcal 

17g Fat 

23g Carbs

5g Fibre

26g Protein 

Greek Chicken Gyros Smash Tacos

Serves: 6
Ingredients:

Chicken:

• 1 kg chicken mince

• 1 tsp paprika

• 1 tsp ground cumin

• 1 tbsp dried oregano

• 4 garlic cloves, minced

• 3 tbsp fresh parsley, finely chopped

Toppings:

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/2 red onion, sliced

• 3 potatoes, cut into matchsticks (for fries)

• Tzatziki

• 6 tortillas

Method:

1. Cook fries in the air fryer at 200°C for 30 minutes.

2. Mix chicken mince with seasonings, form into patties.

3. Place chicken patties onto tortillas, flatten and cook for 2 minutes per side.

4. Top with tzatziki, tomatoes, cucumber, red onion, and fries.

Macros per serve:

• Calories: 490

• Protein: 35g

• Carbohydrates: 33g

• Fibre: 6g

• Fats: 14g

Health Benefits:

• High in protein for muscle health.

• Mediterranean ingredients support heart and gut health.

• Tzatziki provides probiotics for digestion.

Cheesy Beef Lasagne Rolls

Serves: 2
Ingredients:

• 330g extra lean beef mince

• 2 tbsp tomato paste

• 1/4 cup (60g) cottage cheese

• 1 tsp salt

• 1 tsp garlic powder

• 1tsp oregano

• 4 low-carb tortillas

• 1/2 cup (60ml) tomato passata

• 150g low-fat shredded mozzarella

Method:

1. Cook beef with seasonings, cottage cheese, and tomato paste for 6 minutes. Or until brown.

2. Assemble lasagne rolls by placing beef filling into tortillas, rolling up, and placing them in an air fryer basket.

3. Top with tomato passata, dollop cottage cheese (optional) and mozzarella.

4. Air fry at 200°C for 10 minutes.

Macros per serve:

• Calories: 490

• Protein: 54g

• Carbohydrates: 32g

• Fibre: 6g

• Fats: 12g

Health Benefits:

• High in protein for satiety.

• Low-carb alternative to traditional lasagne.

• Rich in gut-friendly fibre.

Chocolate Cake with Raspberry Sauce

Serve: 2-3 (depending on size of cake mould)

Ingredients 

Fudgy Choc Cake:

• 1 egg
• 40g honey
• 90g greek yoghurt 
• 1-2 tbs Zing Wellbeing Chocolate Protein Powder
• 30g unsweetened cocoa powder
• 1 tsp baking powder

Raspberry sauce:

• 3 tbsp frozen raspberries (heated for 1 min in microwave)
• 1 tbsp honey
• 1 tbsp chia seeds

Frosting: 

• 50g greek yoghurt
• 1 tbsp honey
• 1 tbsp cocoa powder
• 1tsp vanilla essence (optional)

Method: 

Put the frozen raspberries in the microwave for 1 minute. 

Mix cake ingredients, pop in a greased or lined ramekin or small cupcake size mould and bake at 180°C for 20-25 mins. (or air fry for 10-15 mins checking occasionally)

To make berry sauce, combine all the ingredients and set aside. 

Mix all the frosting ingredients in a small bowl and set aside. 

Remove the cake from the oven and let it cool down and slice in half

Add in raspberry jam and top with frosting.

Enjoy! 

Macros per serve

• Calories: 245 kcal
  
• Protein:15g
  
• Carbohydrates: 34g
  
• Fibre: 7g
  
• Fat: 7g

Benefits

Greek Yoghurt is high in protein and calcium and supports gut health with probiotics. 

Cocoa Powder is rich in antioxidants (flavonoids) and may support heart health and mood.

Honey is a natural sweetener with antibacterial properties and provides quick energy, especially pre/post-workout.

Chia Seeds are high in omega-3 fatty acids, fibre and plant-based protein and supports digestive health and keeps you fuller longer.

Raspberries are packed with vitamin C, fiber, and antioxidants which supports immune function and skin health.

 

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