20 Delicious High Protein Air Fryer Recipes Healthy

Craving crispy, protein-packed meals without the fuss? Your air fryer is about to become your new best friend! Whether you’re whipping up quick weeknight dinners, fueling post-workout cravings, or just keeping things healthy (but oh-so-delicious), we’ve rounded up 20 mouthwatering high-protein recipes that are easy, flavorful, and ready in a flash. Get ready to hit that ‘fry’ button—your taste buds will thank you!

Crispy Air Fryer Chicken Breast with Lemon Herb Seasoning

Juicy on the inside, golden and crispy on the outside—this air fryer chicken breast gets a bright lift from zesty lemon and fresh herbs.

Ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon zest (from 1 lemon)
• 1 tbsp fresh lemon juice

Instructions:

1. Pat the chicken breasts dry with paper towels, then brush evenly with 1 tbsp olive oil.
2. In a small bowl, mix 1 tsp garlic powder, 1 tsp oregano, 1 tsp thyme, 1/2 tsp salt, and 1/4 tsp black pepper. Rub the seasoning blend all over the chicken.
3. Preheat the air fryer to 375°F for 3 minutes. Place the chicken in the basket, leaving space between pieces. Air fry for 12–14 minutes, flipping halfway, until the internal temperature reaches 165°F and the outside is crispy.
4. Transfer to a plate and immediately sprinkle with 1 tbsp lemon zest and drizzle with 1 tbsp lemon juice. Let rest for 5 minutes before slicing.

The lemon herb crust locks in moisture while the air fryer delivers that crave-worthy crunch—no breading required!

Tip: For extra flavor, marinate the chicken in the lemon juice and seasoning for 30 minutes before cooking.

Air Fryer Turkey Meatballs with Marinara Sauce

These juicy turkey meatballs cook up fast in the air fryer, with a crispy exterior and tender center—perfect for dunking in warm marinara.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 tbsp chopped fresh parsley
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup marinara sauce (store-bought or homemade)
• 1 tbsp olive oil (for greasing)

Instructions:

1. In a large bowl, combine ground turkey, panko, Parmesan, egg, parsley, garlic powder, oregano, salt, and black pepper. Mix gently with your hands until just combined (don’t overmix).
2. Shape into 1.5-inch meatballs (about 18 total) and lightly coat with olive oil.
3. Preheat air fryer to 375°F. Arrange meatballs in a single layer (work in batches if needed) and air fry for 10–12 minutes, shaking the basket halfway, until golden and internal temperature reaches 165°F.
4. While meatballs cook, warm marinara sauce in a small saucepan over low heat.
5. Serve meatballs with marinara for dipping or toss gently to coat.

The air fryer gives these meatballs a satisfying crunch without drying them out—ideal for a quick weeknight appetizer or piled onto a sub roll for a hearty sandwich.

Tip: For extra flavor, stir a pinch of red pepper flakes into the marinara sauce.

Spicy Air Fryer Shrimp Skewers with Garlic Butter

These Spicy Air Fryer Shrimp Skewers with Garlic Butter are a quick, flavor-packed appetizer or light meal—ready in under 15 minutes with a kick of heat and rich, buttery goodness.

• 1 lb large shrimp, peeled and deveined
• 2 tbsp melted unsalted butter
• 3 cloves garlic, minced
• 1 tbsp hot sauce (like Frank’s RedHot)
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1 tbsp chopped fresh parsley
• Wooden skewers, soaked in water for 20 minutes

1. Preheat air fryer to 400°F.
2. Thread shrimp onto skewers (about 4–5 per skewer).
3. In a small bowl, mix melted butter, minced garlic, hot sauce, smoked paprika, cayenne pepper, and salt. Brush generously over shrimp.
4. Air fry skewers in a single layer for 6–8 minutes, flipping halfway, until shrimp are opaque and slightly charred at the edges.
5. Sprinkle with fresh parsley before serving.

The garlic butter caramelizes in the air fryer, creating crispy edges while keeping the shrimp juicy—perfect for dipping in extra sauce!

Tip: For extra smokiness, swap smoked paprika with 1/2 tsp chipotle powder.

Air Fryer Salmon with Dill and Lemon Glaze

This air fryer salmon with dill and lemon glaze is a weeknight lifesaver—flaky, citrusy, and ready in under 15 minutes!

• 2 (6-oz) salmon fillets, skin-on
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp honey
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tbsp chopped fresh dill

1. Preheat air fryer to 390°F (200°C) for 3 minutes.
2. Pat salmon dry, then rub with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Whisk together 1 tbsp honey, 1 tbsp lemon juice, and 1 tsp lemon zest in a small bowl.
4. Air fry salmon skin-side down for 8–10 minutes (thicker cuts may need 1–2 minutes more) until edges are crispy and internal temperature reaches 145°F.
5. Drizzle glaze over salmon and sprinkle with 1 tbsp fresh dill before serving.

The honey-lemon glaze caramelizes slightly in the air fryer, creating a sweet-tart crust that pairs perfectly with the herbaceous dill. Tip: For extra crispy skin, lightly score it with a knife before seasoning.

Protein-Packed Air Fryer Tofu Stir-Fry

Crispy tofu meets vibrant veggies in this quick stir-fry that’s as satisfying as it is simple—perfect for busy weeknights!

Ingredients:

• 1 (14 oz) block extra-firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 1 tbsp olive oil
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp sriracha (optional)
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 tsp sesame oil
• 1 tbsp sesame seeds (for garnish)

Instructions:

1. Toss & air fry tofu: In a bowl, coat tofu cubes with 2 tbsp cornstarch. Air fry at 400°F for 12–15 minutes, shaking halfway, until golden and crisp.
2. Make the sauce: Whisk together 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tsp sriracha (if using), and 1 tsp sesame oil in a small bowl.
3. Sauté veggies: Heat 1 tbsp olive oil in a pan over medium-high. Add bell pepper and broccoli; cook for 4–5 minutes until tender-crisp. Stir in 2 cloves minced garlic for 30 seconds.
4. Combine: Add crispy tofu to the pan, pour sauce over, and toss to coat. Cook for 1–2 minutes until everything is glossy.
5. Serve: Garnish with 1 tbsp sesame seeds and dig in!

The air fryer gives the tofu an irresistible crunch, while the sweet-spicy sauce clings perfectly to every bite. Tip: For extra flavor, marinate the pressed tofu in 1 tbsp soy sauce for 10 minutes before coating with cornstarch.

Air Fryer Steak Bites with Chimichurri Sauce

These juicy, garlicky steak bites cook in minutes in the air fryer, and the bright, herby chimichurri sauce takes them over the top—perfect for a quick weeknight dinner or a crowd-pleasing appetizer.

Ingredients

• 1 lb sirloin steak, cut into 1-inch cubes
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes (optional)
• 1 cup fresh parsley, finely chopped
• 2 tbsp fresh oregano, finely chopped
• 3 cloves garlic, minced
• 2 tbsp red wine vinegar
• 1/4 cup olive oil
• 1/4 tsp salt

Instructions

1. Prep the steak: Toss steak cubes with 1 tbsp olive oil, 1 tsp kosher salt, 1/2 tsp black pepper, 1/2 tsp garlic powder, 1/2 tsp smoked paprika, and 1/4 tsp red pepper flakes (if using) until evenly coated.
2. Air fry: Arrange steak in a single layer in the air fryer basket. Cook at 400°F for 6–8 minutes, shaking halfway, until browned and medium-rare (or longer for desired doneness).
3. Make chimichurri: While steak cooks, mix 1 cup parsley, 2 tbsp oregano, 3 cloves garlic, 2 tbsp red wine vinegar, 1/4 cup olive oil, and 1/4 tsp salt in a bowl.
4. Serve: Drizzle chimichurri over warm steak bites or serve on the side for dipping.

The high heat of the air fryer gives these bites a perfect sear while keeping them tender inside, and the chimichurri adds a fresh, tangy contrast you’ll want to slather on everything.

Tip: For extra-crispy edges, pat the steak dry before seasoning and avoid overcrowding the air fryer basket.

Air Fryer Greek Chicken Souvlaki with Tzatziki

Juicy, garlicky chicken skewers with cool, creamy tzatziki—this air fryer twist on souvlaki brings the flavors of Greece to your table in under 30 minutes.

Ingredients

• 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch cubes
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup plain Greek yogurt
• 1/2 cup grated cucumber (squeezed dry)
• 1 tbsp fresh dill, chopped
• 1/2 tsp garlic powder
• Wooden skewers, soaked in water for 30 minutes

Instructions

1. In a bowl, whisk together 2 tbsp olive oil, lemon juice, minced garlic, oregano, 1 tsp salt, and 1/2 tsp black pepper. Add chicken and toss to coat. Marinate for 15 minutes (or up to 2 hours).
2. Thread chicken onto skewers, leaving small gaps between pieces. Preheat air fryer to 375°F for 3 minutes.
3. Lightly brush air fryer basket with remaining 1 tbsp olive oil. Arrange skewers in a single layer (work in batches if needed). Air fry for 12–14 minutes, flipping halfway, until internal temperature reaches 165°F and edges are crispy.
4. Meanwhile, mix yogurt, grated cucumber, dill, and garlic powder for tzatziki. Chill until serving.

The air fryer gives the chicken irresistible caramelized edges while keeping it tender inside—no grill required! The tangy tzatziki balances the smoky garlic notes perfectly.

Tip: For extra flavor, sprinkle skewers with crumbled feta and a pinch of smoked paprika before serving.

Air Fryer Black Bean Burgers with Avocado Spread

These hearty black bean burgers are packed with smoky flavor and topped with a creamy avocado spread—perfect for a quick, meatless meal that doesn’t skimp on satisfaction.

Ingredients:

• 1 (15 oz) can black beans, drained and rinsed
• 1/2 cup breadcrumbs
• 1/4 cup finely diced red onion
• 1 large egg
• 1 tbsp chopped fresh cilantro
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1 tbsp olive oil
• 1 ripe avocado, pitted and peeled
• 1 tbsp lime juice
• 1/4 tsp garlic powder

Instructions:

1. In a large bowl, mash the black beans with a fork until mostly smooth but slightly chunky. Stir in the breadcrumbs, red onion, egg, cilantro, smoked paprika, cumin, and salt until well combined.
2. Shape the mixture into 4 equal patties (about 1/2-inch thick) and brush both sides lightly with olive oil.
3. Preheat the air fryer to 375°F. Arrange the patties in a single layer and cook for 10 minutes, flipping halfway, until crispy and golden.
4. Meanwhile, mash the avocado with lime juice and garlic powder in a small bowl to make the spread.
5. Serve the burgers on buns or lettuce wraps, slathered with the avocado spread.

The air fryer gives these burgers a satisfying crunch without drying them out, while the zesty avocado spread adds a fresh contrast. Tip: For extra texture, mix in 2 tbsp of finely chopped walnuts with the bean mixture.

Air Fryer Eggplant Parmesan with Mozzarella

This lighter take on eggplant Parm skips the deep fryer but keeps all the crispy, cheesy goodness—perfect for a quick weeknight dinner!

Ingredients:

• 1 medium eggplant, sliced into 1/2-inch rounds
• 1/2 cup all-purpose flour
• 2 large eggs, beaten
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• Olive oil spray
• Fresh basil, for garnish (optional)

Instructions:

1. Prep eggplant: Sprinkle eggplant rounds with 1/2 tsp salt and let sit 10 minutes to draw out moisture. Pat dry with paper towels.
2. Coat: Set up a breading station: place flour in one bowl, beaten eggs in another, and mix panko, Parmesan, oregano, garlic powder, and 1/4 tsp black pepper in a third. Dip each slice in flour, then egg, then panko mixture, pressing gently to adhere.
3. Air fry: Lightly spray breaded eggplant with olive oil. Working in batches, air fry at 375°F for 10 minutes, flipping halfway, until golden and crisp.
4. Layer & melt: Spread 1/4 cup marinara in the air fryer basket. Top with half the eggplant, 1/2 cup sauce, and 1/2 cup mozzarella. Repeat layers. Air fry at 350°F for 3–4 minutes until cheese bubbles.
5. Serve: Garnish with fresh basil if desired. Let cool 2 minutes before serving.

The magic here? The air fryer gives the eggplant a shatteringly crisp crust without soggy leftovers—even the next day!

Tip: For extra crunch, mix 1 tbsp grated Parmesan into the panko coating.

Air Fryer BBQ Chicken Drumsticks with Coleslaw

These crispy, sticky drumsticks with cool, crunchy slaw are a match made in weeknight dinner heaven—no grill required!

Ingredients

• 6 chicken drumsticks (about 2 lbs)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 cup BBQ sauce
• 3 cups shredded green cabbage
• 1/2 cup shredded carrots
• 1/4 cup mayonnaise
• 1 tbsp apple cider vinegar
• 1 tsp honey
• 1/4 tsp celery seed

Instructions

1. Prep chicken: Pat drumsticks dry, then toss with 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic powder, and 1/2 tsp salt.
2. Air fry: Arrange drumsticks in a single layer in the air fryer basket. Cook at 380°F for 12 minutes, flip, then cook 8 more minutes until internal temp reaches 165°F.
3. Glaze: Brush drumsticks with 1/2 cup BBQ sauce and air fry 2 more minutes until caramelized.
4. Make slaw: Whisk together 1/4 cup mayonnaise, 1 tbsp apple cider vinegar, 1 tsp honey, and 1/4 tsp celery seed. Toss with 3 cups cabbage and 1/2 cup carrots.

The magic here? The air fryer gives the drumsticks crackly skin while keeping the meat juicy—no flipping between oven and grill!

Tip: For extra smoky flavor, add a pinch of cayenne to the BBQ sauce before glazing.

Air Fryer Cauliflower Steaks with Tahini Dressing

These crispy-edged cauliflower steaks get a creamy, nutty lift from a drizzle of tahini dressing—perfect for a quick veggie-packed meal.

Ingredients:

• 1 large head cauliflower, sliced into 1-inch-thick steaks
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 2-3 tbsp warm water
• 1 tbsp chopped parsley (for garnish)

Instructions:

1. Prep the cauliflower: Brush both sides of the cauliflower steaks with olive oil, then sprinkle evenly with smoked paprika, garlic powder, salt, and black pepper.
2. Air fry: Arrange steaks in a single layer in the air fryer basket (work in batches if needed). Cook at 375°F for 12–14 minutes, flipping halfway, until tender and charred at the edges.
3. Make the dressing: Whisk together tahini, lemon juice, and maple syrup. Add warm water 1 tbsp at a time until the dressing is pourable but still creamy.
4. Serve: Drizzle steaks with tahini dressing and garnish with parsley.

The contrast of the smoky, caramelized cauliflower with the bright, velvety dressing makes this dish feel restaurant-worthy—without the fuss.

Tip: Save any loose cauliflower florets for roasting alongside the steaks (they’ll cook faster, so check at 8 minutes).

Air Fryer Pork Chops with Apple Cider Glaze

These air fryer pork chops get a sweet-tangy upgrade with a glossy apple cider glaze—perfect for a quick weeknight dinner that feels special.

• 4 bone-in pork chops (about 1 inch thick)
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1/2 cup apple cider
• 2 tbsp maple syrup
• 1 tbsp Dijon mustard
• 1 tbsp butter

1. Preheat air fryer to 375°F. Pat pork chops dry, then rub with 1 tbsp olive oil. Sprinkle evenly with 1 tsp kosher salt, 1/2 tsp black pepper, and 1 tsp smoked paprika.
2. Air fry chops for 12–14 minutes, flipping halfway, until internal temperature reaches 145°F. Transfer to a plate and tent with foil.
3. In a small saucepan, combine 1/2 cup apple cider, 2 tbsp maple syrup, and 1 tbsp Dijon mustard. Simmer over medium heat for 5–6 minutes until reduced by half. Stir in 1 tbsp butter until glossy.
4. Brush glaze over pork chops and serve immediately. The glaze caramelizes slightly on the chops, adding a sticky-sweet crunch to every bite.

Tip: For extra flavor, reduce the glaze while the chops cook—it’ll be ready by the time they’re done resting.

Air Fryer Quinoa-Stuffed Bell Peppers

These colorful stuffed peppers are packed with protein-rich quinoa and savory spices, making them a wholesome weeknight meal that cooks up effortlessly in the air fryer.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn kernels (fresh or frozen)
• 1/4 cup diced red onion
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/2 cup shredded Monterey Jack cheese
• 1 tbsp olive oil
• Fresh cilantro, for garnish (optional)

Instructions:

1. In a bowl, mix cooked quinoa, black beans, corn, red onion, 1/2 tsp cumin, 1/2 tsp smoked paprika, 1/4 tsp garlic powder, and 1/4 tsp salt until well combined.
2. Brush the outside of the bell peppers with 1 tbsp olive oil, then stuff each pepper evenly with the quinoa mixture. Top with shredded Monterey Jack cheese.
3. Place peppers upright in the air fryer basket (work in batches if needed). Air fry at 375°F for 12–15 minutes, until the peppers are tender and the cheese is bubbly and golden.
4. Garnish with fresh cilantro if desired. Let cool for 5 minutes before serving.

The air fryer gives these peppers a slightly charred edge while keeping the filling fluffy—no soggy bottoms here! The smoky spices and melty cheese make every bite irresistible.

Tip: For extra crunch, sprinkle crushed tortilla chips over the cheese before air frying.

Air Fryer Spiced Chickpea Snack Mix

Crunchy, savory, and packed with protein, this spiced chickpea snack mix is your new go-to for guilt-free munching—ready in under 20 minutes!

Ingredients:

• 1 (15 oz) can chickpeas, drained, rinsed, and patted dry
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper (optional for heat)
• 1/2 tsp salt
• 1/4 cup roasted salted peanuts
• 1/4 cup pretzel sticks

Instructions:

1. Toss the chickpeas with 1 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp cumin, 1/4 tsp cayenne (if using), and 1/2 tsp salt until evenly coated.
2. Air fry at 390°F for 12–15 minutes, shaking the basket every 5 minutes, until the chickpeas are crispy and golden.
3. Add 1/4 cup peanuts and 1/4 cup pretzel sticks to the air fryer basket, then cook for 2 more minutes just to warm everything together.
4. Let cool slightly—the chickpeas will crisp up further as they sit—then dig in!

The smoky-spiced chickpeas add a satisfying crunch alongside the salty peanuts and pretzels, making this mix dangerously snackable. Pro tip: Double the batch—it disappears fast!

Tip: For extra crispiness, leave the chickpeas uncovered in the fridge overnight to dry out before air frying.

Air Fryer Teriyaki Chicken Thighs with Broccoli

These sticky-sweet teriyaki chicken thighs cook up juicy in the air fryer, with crispy-edged broccoli soaking up all that glossy sauce—weeknight dinner magic in under 30 minutes!

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs
• 3 cups broccoli florets
• 1/3 cup teriyaki sauce (plus 2 tbsp for serving)
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1/2 tsp garlic powder
• 1 tbsp sesame seeds (for garnish)

Instructions:

1. In a bowl, whisk together 1/3 cup teriyaki sauce, 1 tbsp honey, 1 tbsp rice vinegar, 1 tbsp sesame oil, 1 tsp ginger, and 1/2 tsp garlic powder. Add chicken thighs, tossing to coat, and marinate 10 minutes (or up to 1 hour).
2. Preheat air fryer to 375°F. Arrange chicken in a single layer in the basket, reserving marinade. Air fry for 12 minutes, flipping halfway.
3. Toss broccoli with the reserved marinade. Push chicken to one side, add broccoli to the basket, and air fry 5 more minutes until chicken reaches 165°F and broccoli is charred at the edges.
4. Drizzle with remaining 2 tbsp teriyaki sauce and sprinkle with sesame seeds. Serve immediately.

The air fryer gives the chicken caramelized crispness while keeping it tender, and the broccoli turns into little flavor bombs—no soggy veggies here!

Tip: For extra crunch, swap half the broccoli with matchstick carrots or bell peppers.

Air Fryer Grilled Cheese with Turkey and Spinach

This crispy, melty sandwich upgrades the classic grilled cheese with lean turkey and fresh spinach—all made effortlessly in your air fryer.

Ingredients

• 2 slices sourdough bread
• 1 tbsp softened butter
• 1/2 cup shredded cheddar cheese
• 2 oz sliced roasted turkey breast
• 1/4 cup fresh baby spinach
• 1/2 tsp garlic powder
• 1/4 tsp black pepper

Instructions

1. Spread 1 tbsp softened butter on one side of each bread slice. Flip one slice over and layer with 1/4 cup cheddar cheese, turkey, spinach, 1/2 tsp garlic powder, 1/4 tsp black pepper, and remaining 1/4 cup cheddar. Top with the second bread slice, buttered side up.
2. Preheat air fryer to 370°F. Place sandwich in the basket and cook for 5 minutes. Flip carefully and cook 3–4 more minutes until golden and cheese melts.

The air fryer gives this sandwich an irresistible crunch while keeping the turkey juicy and the spinach vibrant—no soggy middles here!

Tip: For extra crispness, spritz the bread with a little olive oil before air frying.

Air Fryer Buffalo Cauliflower Bites with Blue Cheese Dip

These crispy, spicy cauliflower bites are a game-day favorite—packed with bold buffalo flavor and paired with a cool, tangy blue cheese dip.

Ingredients:

• 1 medium head cauliflower, cut into bite-sized florets
• 1/2 cup all-purpose flour
• 1/2 cup water
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/2 cup buffalo sauce
• 1 tbsp melted butter
• 1/2 cup sour cream
• 1/4 cup crumbled blue cheese
• 1 tbsp lemon juice
• 1 tbsp chopped fresh chives

Instructions:

1. Preheat air fryer to 375°F. In a large bowl, whisk together 1/2 cup all-purpose flour, 1/2 cup water, 1 tsp garlic powder, 1 tsp paprika, and 1/2 tsp salt until smooth. Toss cauliflower florets in the batter until evenly coated.
2. Arrange cauliflower in a single layer in the air fryer basket (work in batches if needed). Cook for 12–15 minutes, flipping halfway, until crispy and golden.
3. In a small bowl, mix 1/2 cup buffalo sauce and 1 tbsp melted butter. Brush sauce over cooked cauliflower and return to the air fryer for 2 minutes to caramelize.
4. For the dip, stir together 1/2 cup sour cream, 1/4 cup crumbled blue cheese, 1 tbsp lemon juice, and 1 tbsp chopped chives. Serve warm cauliflower bites with the dip.

The magic here? The air fryer gives these bites an irresistible crunch without deep-frying, while the blue cheese dip balances the heat perfectly.

Tip: For extra crispiness, spritz the battered cauliflower lightly with cooking spray before air frying.

Air Fryer Garlic Parmesan Chicken Wings

These crispy, garlicky wings are a game-day hero—ready in under 30 minutes with minimal cleanup!

Ingredients:

• 2 lbs chicken wings, split into drumettes and flats
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/4 cup grated Parmesan cheese
• 3 tbsp melted butter
• 3 cloves garlic, minced
• 1 tbsp chopped fresh parsley

Instructions:

1. Pat wings dry with paper towels. Toss with 2 tbsp olive oil, 1 tsp salt, 1 tsp garlic powder, and 1/2 tsp black pepper until evenly coated.
2. Arrange wings in a single layer in the air fryer basket. Cook at 400°F for 12 minutes, flip, then cook another 10–12 minutes until golden and crispy.
3. While wings cook, mix 3 tbsp melted butter, 3 cloves minced garlic, and 1/4 cup Parmesan in a large bowl.
4. Toss hot wings in the garlic-Parmesan mixture until glossy, then sprinkle with 1 tbsp parsley.

The double-hit of garlic (powder in the crisp, fresh in the glaze) gives these wings insane depth—no one will guess they’re not fried!

Tip: For extra-crispy skin, let wings sit uncovered in the fridge for 30 minutes before cooking.

Air Fryer Zucchini Fritters with Greek Yogurt Dip

These crispy, golden zucchini fritters are a breeze to make in the air fryer, and the tangy Greek yogurt dip takes them to the next level—perfect for a quick snack or light lunch!

Ingredients:

• 2 medium zucchinis, grated (about 2 cups)
• 1/2 tsp salt
• 1/4 cup all-purpose flour
• 1/4 cup grated Parmesan cheese
• 1 large egg, beaten
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp olive oil (for brushing)
• 1/2 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1/2 tsp dried dill
• 1/4 tsp salt (for dip)

Instructions:

1. Toss grated zucchini with 1/2 tsp salt and let sit for 10 minutes. Squeeze out excess moisture using a clean towel.
2. In a bowl, mix zucchini, flour, Parmesan, egg, garlic powder, and black pepper until combined.
3. Preheat air fryer to 375°F. Shape mixture into 8 small patties and lightly brush both sides with olive oil.
4. Air fry in batches for 10–12 minutes, flipping halfway, until crisp and golden.
5. Meanwhile, stir together Greek yogurt, lemon juice, dill, and 1/4 tsp salt for the dip.

The magic here? The air fryer gives these fritters an irresistible crunch without the mess of deep-frying, while the cool, herby dip balances every bite.

Tip: For extra crispiness, spritz the fritters lightly with oil instead of brushing.

Air Fryer Breakfast Egg Muffins with Ham and Cheese

These fluffy, protein-packed egg muffins come together in minutes and cook perfectly in the air fryer—no oven required!

Ingredients:

• 6 large eggs
• 1/4 cup whole milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup diced cooked ham
• 1/3 cup shredded cheddar cheese
• 1 tablespoon chopped fresh chives
• Cooking spray

Instructions:

1. In a large bowl, whisk together the eggs, milk, salt, and black pepper until fully combined.
2. Lightly spray 4 silicone muffin cups (or oven-safe ramekins) with cooking spray. Divide the ham, cheese, and chives evenly among the cups.
3. Pour the egg mixture into each cup, filling them about 3/4 full. Gently stir with a fork to distribute ingredients.
4. Place the cups in the air fryer basket, leaving space between them. Cook at 300°F for 12–14 minutes, or until the centers are just set (a toothpick should come out clean).
5. Let cool for 2 minutes before removing from the cups. Serve warm.

The air fryer gives these muffins a delightfully tender texture while keeping the cheese melty—perfect for grabbing on busy mornings!

Tip: For a crispier top, broil for 1–2 minutes after air frying (watch closely!).

Conclusion

With 20 delicious high-protein air fryer recipes, healthy eating has never been easier—or tastier! Whether you’re meal prepping or craving a quick dinner, these dishes are sure to satisfy. Give them a try, then let us know your favorites in the comments! Don’t forget to share this roundup on Pinterest so others can enjoy these easy, protein-packed meals too. Happy air frying!