13 High-Protein, Low-Calorie Air Fryer Dinner Recipes
Air fryers have revolutionized healthy cooking by creating crispy, delicious meals with minimal oil. These protein-packed dinner recipes prove you don’t need to sacrifice flavor for nutrition.
Each recipe delivers satisfying results while keeping calories in check, making weeknight dinners both easy and guilt-free.
01. Crispy Air-Fryer Tuna Patties
Flaky tuna transforms into golden, crispy patties with tender centers. These protein-rich patties cook perfectly in the air fryer without falling apart.
Ingredients: 2 cans tuna in water (drained), 1 large egg, ½ cup panko breadcrumbs, ¼ cup finely diced onion, 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, ½ teaspoon garlic powder, salt and pepper to taste.
How To Make Crispy Air-Fryer Tuna Patties
1. Combine drained tuna, egg, half the breadcrumbs, onion, mayonnaise, lemon juice, mustard, and seasonings in a large bowl. Mix gently until ingredients hold together without overmixing, which keeps the patties tender.
2. Shape mixture into 4 equal patties using your hands, pressing firmly so they hold their shape during cooking. Coat each patty with remaining breadcrumbs, pressing lightly to help coating adhere.
3. Preheat air fryer to 375°F and lightly spray basket with cooking oil. Cook patties for 8-10 minutes, flipping halfway through, until golden brown and crispy on both sides with internal temperature of 145°F.
02. German-Style Air-Fryer Pork Schnitzel
Tender pork chops get the classic schnitzel treatment with a golden, crispy coating. Air frying creates the perfect texture while using significantly less oil than traditional methods.
Ingredients: 4 boneless pork chops, 1 cup all-purpose flour, 2 large eggs, 1½ cups fine breadcrumbs, ½ cup grated Parmesan cheese, 1 teaspoon paprika, ½ cup sour cream, 2 tablespoons fresh dill, 1 tablespoon lemon juice, salt and pepper to taste.
How To Make German-Style Air-Fryer Pork Schnitzel
1. Pound pork chops between plastic wrap to ¼-inch thickness using a meat mallet, ensuring even cooking throughout. Season both sides generously with salt and pepper for maximum flavor penetration.
2. Set up breading station with flour in one dish, beaten eggs in another, and breadcrumbs mixed with Parmesan and paprika in a third. This creates the signature crispy coating that makes schnitzel so irresistible.
3. Dredge each pork chop in flour, then egg, then breadcrumb mixture, pressing coating firmly onto meat. Let breaded chops rest for 5 minutes to help coating stick during cooking.
4. Cook in preheated 400°F air fryer for 6-8 minutes per side until golden brown and internal temperature reaches 145°F. Meanwhile, mix sour cream, dill, and lemon juice for the creamy dill sauce.
03. Mediterranean Turkey Burgers with Spinach & Feta
Juicy turkey burgers packed with Mediterranean flavors stay incredibly moist thanks to feta cheese and olive oil. Fresh herbs and garlic create an irresistible flavor combination.
Ingredients: 1 pound ground turkey, ½ cup crumbled feta cheese, ¼ cup chopped fresh spinach, 2 cloves garlic (minced), 2 tablespoons olive oil, 1 tablespoon fresh oregano, 1 teaspoon dried basil, ½ teaspoon onion powder, salt and pepper to taste.
How To Make Mediterranean Turkey Burgers
1. Gently combine ground turkey, feta, spinach, garlic, olive oil, and all seasonings in a large bowl. Mix just until ingredients are evenly distributed, avoiding overworking the meat which can make burgers tough.
2. Form mixture into 4 equal patties, making a slight indent in the center of each to prevent puffing during cooking. The olive oil and feta will keep these lean turkey burgers incredibly moist and flavorful.
3. Cook in preheated 375°F air fryer for 12-15 minutes, flipping once halfway through, until internal temperature reaches 165°F and juices run clear when pierced with a fork.
04. Golden Breaded Air-Fryer Pork Chops
Thick, juicy pork chops get a restaurant-quality crispy coating without deep frying. This simple recipe delivers maximum flavor with minimal effort and oil.
Ingredients: 4 bone-in pork chops (1-inch thick), 1 cup panko breadcrumbs, ½ cup grated Parmesan cheese, 1 teaspoon garlic powder, 1 teaspoon paprika, ½ teaspoon dried thyme, 2 large eggs, ½ cup all-purpose flour, salt and pepper to taste.
How To Make Golden Breaded Air-Fryer Pork Chops
1. Pat pork chops completely dry and season generously with salt and pepper on both sides. This ensures proper seasoning penetration and helps the breading stick better during cooking.
2. Create your breading station with flour in one dish, beaten eggs in another, and panko mixed with Parmesan, garlic powder, paprika, and thyme in a third dish for extra flavor and crunch.
3. Coat each pork chop in flour, then egg wash, then seasoned breadcrumb mixture, pressing firmly to ensure coating adheres well. Let rest for 5 minutes before cooking.
4. Cook in preheated 400°F air fryer for 8-10 minutes per side until golden brown and internal temperature reaches 145°F. The result is incredibly crispy outside with juicy, tender meat inside.
05. Buttermilk Air-Fryer Chicken Thighs
Bone-in chicken thighs marinated in tangy buttermilk create the most tender, flavorful fried chicken. The air fryer delivers that coveted crispy crust with significantly less oil.
Ingredients: 6 bone-in chicken thighs, 2 cups buttermilk, 1½ cups all-purpose flour, 1 cup panko breadcrumbs, 2 teaspoons paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon cayenne pepper, salt and pepper to taste.
How To Make Buttermilk Air-Fryer Chicken Thighs
1. Marinate chicken thighs in buttermilk for at least 2 hours or overnight in the refrigerator. This tenderizes the meat and creates incredibly juicy results that rival any restaurant fried chicken.
2. Mix flour, breadcrumbs, paprika, garlic powder, onion powder, cayenne, salt, and pepper in a large bowl. Remove chicken from buttermilk and coat each piece thoroughly in seasoned flour mixture.
3. Arrange coated thighs in single layer in preheated 380°F air fryer basket, skin-side down first. Cook for 12 minutes, then flip and cook another 10-12 minutes until golden brown.
4. Check that internal temperature reaches 165°F and juices run clear. Let rest for 5 minutes before serving to allow juices to redistribute throughout the meat for maximum tenderness.
06. Crunchy Air-Fryer Popcorn Shrimp
Bite-sized shrimp get incredibly crispy in the air fryer with minimal oil. Perfect as an appetizer or main dish when paired with your favorite dipping sauce.
Ingredients: 1 pound medium shrimp (peeled and deveined), 1 cup panko breadcrumbs, ½ cup cornmeal, ½ cup all-purpose flour, 2 large eggs, 1 teaspoon Old Bay seasoning, ½ teaspoon garlic powder, ¼ teaspoon cayenne pepper, salt to taste.
How To Make Crunchy Air-Fryer Popcorn Shrimp
1. Pat shrimp completely dry with paper towels and season lightly with salt. Any excess moisture will prevent the coating from getting properly crispy, so this step is crucial for success.
2. Set up three dishes: flour in one, beaten eggs in another, and panko mixed with cornmeal, Old Bay, garlic powder, and cayenne in the third. The cornmeal adds extra crunch to the coating.
3. Working in batches, coat each shrimp in flour, then egg, then breadcrumb mixture, pressing gently to help coating stick. Arrange in single layer without overcrowding the air fryer basket.
4. Cook at 400°F for 6-8 minutes, shaking basket halfway through, until shrimp are golden brown and cooked through. Serve immediately while hot and crispy for the best texture.
07. Herb-Crusted Air-Fryer Salmon with Horseradish
Fresh salmon fillets develop a deliciously crispy herb crust while staying perfectly flaky inside. The horseradish adds a delightful kick that complements the rich fish beautifully.
Ingredients: 4 salmon fillets (6 oz each), 3 tablespoons fresh horseradish (grated), ¼ cup fresh parsley (chopped), 2 tablespoons capers (drained), 2 tablespoons olive oil, 1 tablespoon lemon zest, 1 teaspoon Dijon mustard, salt and pepper to taste.
How To Make Herb-Crusted Air-Fryer Salmon
1. Pat salmon fillets dry and season with salt and pepper on both sides. Mix horseradish, parsley, capers, olive oil, lemon zest, and Dijon mustard in a small bowl to create the flavorful crust mixture.
2. Spread herb mixture evenly over the top of each salmon fillet, pressing gently so it adheres well during cooking. The mixture will form a deliciously crispy crust that seals in the fish’s natural juices.
3. Place salmon in preheated 400°F air fryer and cook for 10-12 minutes, depending on thickness, until fish flakes easily with a fork and internal temperature reaches 145°F. The crust should be golden and crispy.
08. Stuffed Bell Peppers with Turkey
Colorful bell peppers stuffed with seasoned ground turkey and rice create a complete, satisfying meal. The air fryer keeps peppers perfectly tender without making them mushy.
Ingredients: 4 large bell peppers (tops cut off and seeds removed), 1 pound ground turkey, 1 cup cooked brown rice, ½ cup diced onion, ½ cup diced tomatoes, ½ cup shredded cheese, 2 cloves garlic (minced), 1 teaspoon Italian seasoning, salt and pepper to taste.
How To Make Stuffed Bell Peppers with Turkey
1. Cook ground turkey in a large skillet over medium heat until browned and cooked through, breaking it up as it cooks. Add onion and garlic, cooking until softened and fragrant, about 3-4 minutes.
2. Remove from heat and stir in cooked rice, diced tomatoes, half the cheese, Italian seasoning, salt, and pepper. Mix well until all ingredients are evenly combined and mixture holds together nicely.
3. Stuff each pepper with turkey mixture, packing it down gently but firmly. Top each stuffed pepper with remaining cheese for a deliciously melted finish that adds extra protein and flavor.
4. Cook in preheated 375°F air fryer for 15-18 minutes until peppers are tender and cheese is melted and lightly golden. Let rest for 5 minutes before serving to allow filling to set.
09. Crispy Air-Fryer Chicken Cutlets
Thin chicken cutlets cook quickly and develop an incredibly golden, crunchy exterior. These versatile cutlets work perfectly for sandwiches, salads, or as a simple main dish.
Ingredients: 4 boneless chicken breasts (pounded thin), 1 cup panko breadcrumbs, ½ cup grated Parmesan cheese, 1 cup all-purpose flour, 2 large eggs, 1 teaspoon garlic powder, 1 teaspoon dried Italian herbs, salt and pepper to taste.
How To Make Crispy Air-Fryer Chicken Cutlets
1. Pound chicken breasts to ¼-inch thickness between plastic wrap using a meat mallet. This ensures even cooking and creates tender cutlets that cook quickly and stay juicy throughout.
2. Season cutlets with salt and pepper, then set up breading station with flour, beaten eggs, and panko mixed with Parmesan, garlic powder, and Italian herbs for maximum flavor and crunch.
3. Coat each cutlet in flour, then egg, then seasoned breadcrumb mixture, pressing firmly to help coating adhere. The Parmesan adds extra flavor and helps create that beautiful golden color.
4. Cook in preheated 400°F air fryer for 6-8 minutes, flipping once halfway through, until golden brown and internal temperature reaches 165°F. Serve immediately while coating is at its crispiest.
10. Garlic-Spiced Air-Fryer Salmon
Simple salmon fillets become extraordinary with aromatic spices and crispy garlic. This quick-cooking recipe delivers restaurant-quality results with minimal effort and maximum flavor.
Ingredients: 4 salmon fillets (6 oz each), 4 cloves garlic (thinly sliced), 2 tablespoons olive oil, 1 teaspoon Aleppo pepper, 1 teaspoon ground coriander, ½ teaspoon smoked paprika, ½ teaspoon salt, ¼ teaspoon black pepper.
How To Make Garlic-Spiced Air-Fryer Salmon
1. Pat salmon fillets completely dry and brush both sides with olive oil. This helps the spices adhere and promotes even browning while keeping the fish moist during cooking.
2. Mix Aleppo pepper, coriander, paprika, salt, and black pepper in a small bowl. Rub spice mixture evenly over both sides of each fillet, pressing gently so seasonings stick well.
3. Top each fillet with sliced garlic, pressing lightly so pieces stay in place. The garlic will become golden and crispy while infusing the salmon with incredible flavor throughout cooking.
4. Cook in preheated 400°F air fryer for 10-12 minutes until fish flakes easily and internal temperature reaches 145°F. The garlic should be golden brown and fragrant when done.
11. Crispy Air-Fryer Buffalo Wings
Game day favorites get healthier in the air fryer while maintaining that coveted crispy skin. These wings deliver all the flavor and crunch you crave with significantly less oil.
Ingredients: 2 pounds chicken wings (split into flats and drummettes), ½ cup buffalo sauce, 3 tablespoons butter (melted), 1 tablespoon baking powder, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon paprika, salt and pepper to taste.
How To Make Crispy Air-Fryer Buffalo Wings
1. Pat wings completely dry with paper towels, which is crucial for achieving crispy skin. Toss with baking powder, garlic powder, onion powder, paprika, salt, and pepper until evenly coated.
2. Arrange wings in single layer in air fryer basket without overcrowding. Cook at 380°F for 12 minutes, then flip and cook another 10-12 minutes until skin is golden brown and crispy.
3. While wings cook, mix buffalo sauce with melted butter in a large bowl. This creates the perfect coating that clings to the crispy wings without making them soggy.
4. Toss hot cooked wings in buffalo sauce mixture until evenly coated. Serve immediately with celery sticks and ranch dressing for the complete buffalo wing experience that everyone loves.
12. Cornflake-Crusted Chicken Nuggets
Homemade chicken nuggets get an extra-crunchy coating from crushed cornflakes. Kids and adults alike will love these healthier versions of the classic favorite.
Ingredients: 1½ pounds boneless chicken breasts (cut into nugget-sized pieces), 3 cups cornflakes (crushed), ½ cup all-purpose flour, 2 large eggs, ½ cup buttermilk, 1 teaspoon garlic powder, ½ teaspoon onion powder, salt and pepper to taste.
How To Make Cornflake-Crusted Chicken Nuggets
1. Cut chicken breasts into uniform 1-inch pieces for even cooking. Season with salt and pepper, then soak in buttermilk for 15 minutes to tenderize the meat and add flavor.
2. Set up breading station with flour in one dish, beaten eggs in another, and crushed cornflakes mixed with garlic powder and onion powder in a third for that signature crunch.
3. Remove chicken from buttermilk and coat each piece in flour, then egg, then cornflake mixture, pressing coating firmly onto each nugget so it stays put during cooking.
4. Cook in preheated 400°F air fryer for 8-10 minutes, shaking basket halfway through, until golden brown and internal temperature reaches 165°F. Serve hot with your favorite dipping sauces.
13. Herb-Roasted Air-Fryer Whole Chicken
A complete whole chicken emerges from the air fryer with beautifully bronzed skin and incredibly moist meat. This impressive main dish frees up oven space while delivering rotisserie-quality results.
Ingredients: 1 whole chicken (3-4 pounds), 2 tablespoons olive oil, 2 lemons (one juiced, one quartered), 4 sprigs fresh thyme, 2 sprigs fresh rosemary, 3 cloves garlic (smashed), 2 teaspoons paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, salt and pepper to taste.
How To Make Herb-Roasted Air-Fryer Whole Chicken
1. Pat chicken completely dry inside and out, then rub olive oil all over skin. Mix paprika, garlic powder, onion powder, salt, and pepper, then rub seasoning mixture evenly over entire chicken.
2. Stuff cavity with lemon quarters, thyme, rosemary, and smashed garlic cloves. Truss legs with kitchen twine and tuck wing tips under the body for even cooking and attractive presentation.
3. Place breast-side down in preheated 360°F air fryer and cook for 30 minutes. Carefully flip chicken breast-side up and cook another 25-30 minutes until skin is golden brown.
4. Check that internal temperature reaches 165°F in thickest part of thigh. Let rest for 10 minutes before carving to allow juices to redistribute, ensuring moist, flavorful meat throughout.
Final Thoughts
These air fryer recipes prove that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each dish delivers impressive protein content while keeping calories reasonable.
Your air fryer opens up endless possibilities for creating crispy, delicious meals that support your health goals without compromising on taste.
