7 Easy High Protein Air Fryer Recipes

Healthy Air Fryer Recipes: Chicken, Salmon, Steak, Pork Chops

On today’s episode of Live Lean TV, I’m sharing 7 easy high protein air fryer recipes featuring chicken wings, chicken breast, fried chicken drumsticks, chicken thighs, salmon, steak, and pork chops.

Ready to transform your meal prep with minimal effort?

Join me as I reveal 7 easy, high-protein air fryer recipes featuring everything from crispy chicken wings to moist, tender, and flavorful salmon.

These easy healthy air fryer recipes are perfect for anyone looking to eat healthier without sacrificing flavor!

We used to always roast or sauté our food.

However, once we learned about the air fryer, we bought this Cosari air fryer on Amazon to see if it lived up to all the hype.

We asked ChatGPT to help us come up with 7 high protein air fryer recipes that take very little prep time and are so easy to make.

All you need is an air fryer and a few common ingredients that you probably already have in your home.

To be respectful of your time, I’ve included the timestamps to jump to each recipe in the table of contents below.

Table Of Contents: Jump To

What Is An Air Fryer?

An air fryer is a kitchen appliance that cooks food using hot air circulation to achieve a crispy texture similar to deep frying, but requires little to no oil.

This differs from a traditional deep fryer, which submerges food in a large amount of hot oil, causing the food to absorb the oil and significantly increase its calorie content.

Although deep fried food tastes great, it’s not very healthy.

Using an air fryer is a healthier way to cook, since it uses significantly less oil, which reduces the fat and calorie content of the food.

Plus, as you’ll see with these air fryer recipes, you can still get the same delicious results, with much less calories.

If you think an air fryer is just another kitchen gadget that you don’t really need, let’s see if these 7 easy high protein air fryer recipes change your mind.

Air Fryer Chicken Wings Recipe

We’ve made other healthy baked chicken wings recipes in the oven before, but I was really hoping this air fryer recipe would be even better.

I also made a easy and healthy Greek yogurt ranch dipping sauce for the wings.

Let’s find out how we rate this out of 10.

Greek Yogurt Ranch Dipping Sauce

If you want a easy and healthy dipping sauce for your chicken wings, try this homemade Greek yogurt ranch dipping sauce recipe.

Servings: 4

Ingredients:

• 1 cup plain Greek yogurt
• 1 tbsp fresh lemon juice
• 1 tbsp fresh chopped dill
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp pink himalayan salt
• 1/4 tsp black pepper
• 1-2 tsp water (optional, for thinning the sauce)

Instructions:

1. In a bowl, combine the 1 cup of plain Greek yogurt, 1 tbsp of fresh lemon juice, 1 tbsp of fresh chopped dill, 1 tsp of garlic powder, 1 tsp of onion powder, 1/2 tsp pink himalayan salt, and 1/4 tsp of black pepper.
2. Mix well until all the ingredients are fully incorporated.
3. If the sauce is too thick, add 1-2 teaspoons of water to reach your desired consistency.
4. Chill in the refrigerator for at least 15 minutes to allow the flavors to meld together.
5. Serve alongside your chicken wings.

Nutrition Facts (per serving):

• Calories: 55
• Protein: 5g
• Carbohydrates: 2g
• Fat: 3g

This is a healthier alternative to traditional ranch, packed with protein from the Greek yogurt and flavored with fresh herbs and spices.

This air fryer chicken wing recipe was my favorite recipe so far.

It was crispy and so flavorful.

Both Jess and I gave it a score of 10/10 with and without the ranch dipping sauce.

We’ll definitely be adding this air fryer chicken wing recipe to our meal plan.

Air Fryer Chicken Breast Recipe

Since chicken is such a staple in my diet, I was really hoping this chatGPT air fryer chicken breast recipe would taste delicious.

After I show you how to make it, Jess and I will give it a score out of 10.

Servings: 2

Ingredients:

• 2 x 5 oz boneless, skinless chicken breasts
• 1 tbsp avocado oil
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp pink himalayan salt
• 1/2 tsp black pepper

Instructions:

1. Preheat the air fryer to 375-380°F.
2. Brush both sides of 2 boneless, skinless chicken breasts with 1 tbsp of avocado oil.
3. Season both sides with 1 tsp paprika, 1 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp pink himalayan salt, and 1/2 tsp black pepper.
4. Place both chicken breasts side by side in the air fryer basket.
5. Cook for 20 minutes, flipping halfway through.
6. Let it rest for 5 minutes at room temperature before slicing.

Nutrition Facts (per serving):

• Calories: 280
• Protein: 43g
• Carbohydrates: 0g
• Fat: 12g

This air fryer chicken breast recipe was so flavorful and delicious.

Jess and my initial reaction was a 9/10, since the outside piece seemed a little dry, however when we tried a middle piece it was moist and cooked to perfection.

This air fryer chicken breast recipe is definitely going into our meal plan.

Air Fryer Fried Chicken Drumsticks Recipe

I was excited to see if I could make an air fryer fried chicken drumsticks recipe, similar to shake and bake chicken.

After I show you how to make it, Jess and I will give it a score out of 10.

Servings: 2

Ingredients:

• 4 chicken drumsticks
• 1/2 cup almond flour
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp pink himalayan salt
• 1/2 tsp black pepper
• 2 eggs, beaten
• Avocado oil spray

Instructions:

1. Preheat the air fryer to 375-380°F.
2. In a bowl, mix 1/2 of almond flour, 1 tsp of paprika, 1/2 tsp of garlic powder, 1/2 tsp of onion powder, 1/2 tsp pink himalayan salt, and 1/2 tsp black pepper.
3. Dip each chicken drumstick into the beaten egg, then coat with the almond flour mixture.
4. Spray the air fryer basket with avocado oil spray.
5. Place the drumsticks in the air fryer basket in a single layer.
6. Cook for 30 minutes per side, flipping halfway through to ensure the chicken drumsticks are golden and crispy.

Nutrition Facts (per serving):

• Calories: 399
• Protein: 32g
• Carbohydrates: 7g
• Fat: 27g

This air fryer fried chicken drumsticks recipe was really good and reminded me of the shake and bake chicken from my childhood.

Jess gave it a score of 10/10 and I almost did as well, however I gave it a 9/10.

The taste was a 10/10 however, since I prefer eating chicken wings over chicken drumsticks, I had to give it a 9/10.

Air Fryer Chicken Thighs Recipe

If you love chicken thighs, you need to try this air fryer chicken thighs recipe.

Servings: 2

Ingredients:

• 4 chicken thighs
• 2 tbsp avocado oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp pink himalayan salt
• 1/2 tsp black pepper

Instructions:

1. Preheat the air fryer to 375-380°F.
2. Add 4 chicken thighs to a storage bag, then mix 2 tbsp of avocado oil, 1 tsp of garlic powder, 1 tsp of paprika, 1/2 tsp pink himalayan salt, and 1/2 tsp of black pepper.
3. Rub the seasoning mixture all over the chicken thighs.
4. Place the thighs in the air fryer basket, skin side down.
5. Cook for 18-20 minutes, flipping halfway through.

Nutrition Facts (per serving):

• Calories: 398
• Protein: 32g
• Carbohydrates: 0g
• Fat: 30g

I gave this air fryer chicken thighs recipe a score of 10/10, but Jess gave it a 8/10 because she said it was a little fatty for her.

Air Fryer Salmon Recipe

If you’re looking for a quick and easy way to add more salmon into your diet, you’re going to love this air fryer salmon recipe.

Servings: 2

Ingredients:

• 2 x 8 oz salmon fillets
• 1 tbsp avocado oil
• 1 tsp lemon pepper seasoning
• 1/2 tsp garlic powder
• 1/4 tsp pink himalayan salt

Instructions:

1. Preheat the air fryer to 400°F.
2. Brush the salmon fillets with 1 tbsp of avocado oil.
3. Add the salmon fillets to a storage bag, then add the following seasonings, 1 tsp of lemon pepper seasoning, 1/2 tsp of garlic powder, and 1/4 tsp of pink himalyan salt.
4. Place the fillets side by side in the air fryer basket.
5. Cook for 10 minutes.

Nutrition Facts (per serving):

• Calories: 471
• Protein: 48g
• Carbohydrates: 0g
• Fat: 31g

Both Jessica and I gave this air fryer salmon recipe a score of 9/10.

Not only was it delicious, I also like that it didn’t stick up the kitchen.

Air Fryer Steak Recipe

I have to admit, Before trying this chatGPT air fryer steak recipe, I was pretty skeptical about it.

After I show you how to make it, Jess and I will give it a score out of 10.

Servings: 2

Ingredients:

• 2 x 6 oz ribeye steaks ( approximately 1-inch thick)
• 1 tbsp avocado oil
• 1 tsp garlic powder
• 1/2 tsp pink himalayan salt
• 1/2 tsp black pepper

Instructions:

1. Preheat the air fryer to 400°F.
2. Brush both sides of 2 ribeye steaks with 1 tbsp of avocado oil.
3. Season both sides of the steak with 1 tsp of garlic powder, 1/2 tsp of pink himalayan salt, and 1/2 tsp of black pepper.
4. Place the steaks side by side in the air fryer basket.
5. For medium doneness, cook for 12 minutes, flipping halfway through.
6. Remove the steaks from the air fryer basket and let them rest on a cutting board for 5 minutes before slicing.

Nutrition Facts (per serving):

• Calories: 591
• Protein: 42g
• Carbohydrates: 0g
• Fat: 47g

For this air fryer steak recipe, my initial reaction was a 6/10, however at the last minute, I changed my rating to a 7/10.

Jess also gave it a 7/10.

It was definitely easy, however, in my opinion, you just can’t beat a steak on the grill.

Air Fryer Pork Chops Recipe

If you’re looking for a quick and easy way to add more pork chops into your diet, you’re going to love this air fryer pork chops recipe.

Servings: 2

Ingredients:

• 2 x 6 oz bone-in pork chops (about 1-inch thick)
• 1 tbsp avocado oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp onion powder
• 1/2 tsp pink himalayan salt
• 1/2 tsp black pepper

Instructions:

1. Preheat the air fryer to 375-380°F.
2. Brush both sides of the pork chops with avocado oil.
3. In a small bowl, mix together 1 tsp of garlic powder, 1 tsp of paprika, 1/2 tsp of onion powder, 1/2 tsp of pink himalayan salt, and 1/2 tsp of black pepper.
4. Add the pork chops to a storage bag, then add the seasoning mixture to evenly coat both sides of the pork chops.
5. Place the pork chops in the air fryer basket in a single layer.
6. Cook for 15 minutes, flipping halfway through.
7. Let the pork chops rest for 3-5 minutes before serving to allow the juices to redistribute.

Nutrition Facts (per serving):

• Calories: 339
• Protein: 42g
• Carbohydrates: 0g
• Fat: 19g

This was another winner.

I gave it a score of 9/10 and Jessica gave it a 10/10.

This proved the air fryer is an excellent way to cook delicious pork chops.

Question Of The Day

Let me know in the comment section below:

• Do you have an air fryer?
• Is it a must have kitchen item?
• Which of these 7 easy high protein air fryer recipes are you going to try first?

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