3 healthy air fryer recipes that are easy, high protein and delicious

3 healthy air fryer recipes that are easy, high protein and delicious

If there’s one kitchen appliance that has made healthy eating easier, it has to be the air fryer.

Quick, convenient and incredibly versatile, an air fryer can help you create delicious meals with less fuss, less washing up and, in many cases, less added oil than traditional frying.

But the best thing about air fryer recipes? Healthy certainly doesn’t have to mean boring.

At Zing Wellbeing, we’re all about making healthy eating realistic. You shouldn’t need complicated ingredients, hours in the kitchen or bland meals to nourish your body.

And in the Zing Wellbeing app we have over 2,000 recipes an 100+ customisable meal plans - and HEAPS of easy air fryer recipes. And you can get full access to the app and program here

That’s why we’ve picked three delicious, healthy air fryer recipes from the Zing Wellbeing app that tick so many boxes. They’re easy to make, packed with flavour and a great way to add more protein to your day.

Whether you’re looking for a quick family dinner, an easy lunch or simply some new healthy air fryer recipes to add to your weekly meal plan, these are definitely worth trying.

Why we love healthy air fryer recipes

The air fryer has become such a popular kitchen staple because it can make preparing healthy meals incredibly simple.

Rather than deep-frying food in large amounts of oil, air fryers circulate very hot air around the food to create that crispy, golden texture we all love.

That means you can make everything from chicken and fish to vegetables, burgers, fritters and even healthier versions of your favourite comfort foods.

Air fryers can also be brilliant when you’re short on time. They heat quickly, often cook food faster than a conventional oven and can make weeknight dinners feel much more manageable.

And when healthy eating feels easy and enjoyable, it becomes much easier to stay consistent.

Why protein matters

Another thing we love about these three recipes is their protein content.

Protein is important at every stage of life, but it becomes particularly important for women as we get older.

It helps support and maintain muscle mass, assists with recovery after exercise and can help meals feel more satisfying.

Rather than thinking about protein as something you only need after a workout, try including a quality source of protein across your meals throughout the day.

These healthy air fryer recipes make doing exactly that deliciously simple.

Healthy air fryer recipe #1: Low Carb Air Fryer Frittata

Serve: 9  

Ingredients

  • 5 large eggs
  • 12 cherry tomatoes, halved
  • 150 g baby spinach
  • 10 black pitted olives
  • 50 g Parmesan cheese 
  • Extra virgin olive oil 
  • 1 tbsp chia seeds
  • Salt and pepper to taste
  • 100 g Greek feta

Method:

  • Line the air fryer basket with parchment paper.
  • Add spinach and eggs into the basket and mix everything together. 
  • Add the cherry tomatoes, olives, crumbled feta, parmesan and chia seeds. Season with salt and pepper.
  • Drizzle some olive oil. 
  • Air fry at 190°C for 15-20 minutes, until the frittata is cooked through and golden. 
  • Cool and slice to serve! 

 

Macros per serve

Cals 130

Protein 10g

Fat 9g

Carbs 3g

Fibre 2g

Health Benefits of Ingredients

Eggs: High-quality protein for muscle repair & satiety. Rich in choline, vitamin B12, vitamin D for brain & cell health.

Cherry Tomatoes: High in vitamin C, potassium, and lycopene for antioxidant & heart health. Low-calorie fibre source for digestion.

Baby Spinach: High in vitamins A, C, K, folate, and iron for immunity, bone & blood health. Contains antioxidants and fibre.

Black Olives: Source of monounsaturated fats, heart health. Contain vitamin E and antioxidants.

Parmesan & Feta: Provide calcium & protein for bone & muscle health. Feta is lower in fat than hard cheeses like Parmesan.

Chia Seeds: High in omega-3 fats & fibre for digestion, heart & brain health. Adds texture and thickening when baked.

Healthy air fryer recipe #2: Air fryer Lasagne Wraps

Serves: 2
 Ingredients:

  • 2 tortilla wraps

  • 200g ricotta cheese sauce (recipe below)

  • 100g mozzarella & cheddar cheese mix

  • 1 cup of beef bolognese sauce below or vegetable passata (vegetarian option)

Ricotta cheese sauce Mix:

  • 200g ricotta cheese

  • 20ml preferred milk

  • 1 egg

  • 30g shredded cheese

Beef bolognese sauce:

  • 2mls olive oil

  • 1 onion, diced

  • 2 garlic cloves, minced

  • 200g extra lean beef mince

  • 400g can crushed tomatoes

  • 200ml passata

  • 1 grated carrot

  • 1 grated zucchini

  • Salt, pepper to taste

  • 1-2 fresh bay leaves

  • 1 tsp cinnamon

Method:

  1. Cook your beef bolognese sauce recipe browning meat first and then add all ingreds.

  2. Spread a spoonful of white sauce on the wrap, add bolognese sauce, and sprinkle half the cheese.

  3. Fold in sides and roll up, tucking in edges.

  4. Top with remaining ricotta white sauce to suit and grated cheese.

  5. Air fry for 5 minutes at 200°C until crispy.

Macros per serve:

  • Calories: 380

  • Protein: 40g

  • Carbohydrates: 32g

  • Fibre: 5g

  • Fats: 12g

Health Benefits:

  • High in protein for satiety.

  • Low-carb alternative to traditional lasagna.

  • Rich in gut-friendly fibre.

Healthy air fryer recipe #3: Air Fryer High Protein Chicken Skewers   

Serve: 4 - 6 kebabs

Ingredients: 

  • 500g chicken breast, diced
  • 1 egg 
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tsp paprika 
  • 1 tbsp chopped coriander 
  • Salt and pepper to taste
  • 2 tbsp wholemeal breadcrumbs 

Method: 

  1. In a large bowl, place chicken with all the ingredients. Mix to combine and marinate for 30 minutes. 
  2. Thread onto skewers and place into an air fryer basket. 
  3. Air fryer at 190C for 15 minutes or until cooked. 
  4.  Serve with your choice of salad or in a wholemeal wrap.

 

Macros per kebab

Cals 180

Protein 30g

Carbs 3g

Fat 4g

Fibre 1g

Health benefits

Chicken breast Lean protein for muscle repair, satiety, metabolic health. Low saturated fat for heart-friendly. Vitamins B3 & B6 for energy metabolism, nervous system support. 

 Onion and garlic Quercetin antioxidants for heart health, anti-inflammatory. Prebiotic fibres for gut microbiome support.

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Healthy eating doesn't need to be complicated

One of the biggest misconceptions about healthy eating is that it requires hours of meal prep, endless ingredients and completely changing the way you eat.

It really doesn’t.

Sometimes the most sustainable approach is simply finding easy, healthy recipes you genuinely enjoy eating and making them part of your regular routine.

Your air fryer can be a brilliant tool for doing exactly that.

Start with a good source of protein, add plenty of vegetables or salad, include nourishing carbohydrates where appropriate and, most importantly, make food that actually tastes good.

Because consistency with healthy eating is much easier when you look forward to what's on your plate.

Want more healthy, high-protein recipes?

These three air fryer recipes are just a taste of what you’ll find inside the Zing Wellbeing app.

Zing Wellbeing gives you access to hundreds of healthy recipes, meal plans, workouts and wellbeing resources designed specifically to help women make looking after their health simpler.

From high-protein meals and healthy family dinners to quick lunches, breakfasts, snacks and sweet treats, there are plenty of options to help you eat well without feeling like you’re on a restrictive diet.

Healthy food can be easy. It can be satisfying. And it can absolutely be delicious.

And you can get full access to the app and program here

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