Got a new air fryer and wondering how to make the most of it? You’re in for a game-changer. Air fryers make healthy eating effortless by delivering crispy, flavorful meals with little to no oil—perfect for meal prepping nutritious dishes that last all week.
Whether you're meal prepping for the week ahead or just looking for quick, healthy meal ideas, these four air fryer recipes will help you save time while staying on track with your nutrition goals.
1. Air-Fried Chicken and Veggie Bowls
A simple, protein-packed meal that’s easy to customize.
Ingredients:
- 1 lb boneless, skinless chicken breasts (cubed)
- 2 cups broccoli florets
- 2 cups diced sweet potatoes
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
- Preheat the air fryer to 375°F (190°C).
- Toss sweet potatoes with olive oil, salt, and pepper. Air fry for 10 minutes.
- Add broccoli, toss with the remaining olive oil, and cook for another 10 minutes.
- Season chicken with garlic powder, paprika, salt, and pepper. Add to the air fryer and cook for 12-15 minutes, shaking halfway through.
- Divide into containers with rice or quinoa for balanced meal prep.
2. Air Fryer Salmon with Asparagus
A quick, high-protein meal loaded with omega-3s.
Ingredients:
- 4 salmon fillets (4-6 oz each)
- 1 bunch asparagus, trimmed
- 1 tbsp olive oil
- 1 tsp lemon pepper seasoning
- 1 tsp garlic powder
- Lemon wedges for serving
Instructions:
- Preheat the air fryer to 375°F (190°C).
- Drizzle asparagus with olive oil and season with garlic powder and salt.
- Place salmon fillets in the air fryer and sprinkle with lemon pepper seasoning. Add asparagus around the fillets.
- Air fry for 10-12 minutes or until salmon flakes easily with a fork.
- Pair with brown rice or a side salad in meal prep containers.
3. Air-Fried Turkey Meatballs
A versatile, protein-packed meal perfect for pasta, salads, or snacking.
Ingredients:
- 1 lb ground turkey
- 1/3 cup breadcrumbs (or almond flour for gluten-free)
- 1 egg
- 1 tsp Italian seasoning
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- Preheat the air fryer to 375°F (190°C).
- Combine all ingredients in a bowl and mix well. Form into 1-inch meatballs.
- Arrange meatballs in a single layer and cook for 10-12 minutes, shaking the basket halfway through.
- Serve with whole-grain pasta, marinara sauce, or a side of roasted vegetables.
4. Air-Fried Tofu and Veggie Stir-Fry
A plant-based, protein-rich meal with a delicious crunch.
Ingredients:
- 1 block firm tofu, pressed and cubed
- 2 cups bell peppers, sliced
- 2 cups broccoli florets
- 2 tbsp soy sauce or tamari
- 1 tsp sesame oil
- 1 tsp garlic powder
- Optional: sesame seeds for garnish
Instructions:
- Preheat the air fryer to 375°F (190°C).
- Toss tofu cubes with soy sauce, sesame oil, and garlic powder. Air fry for 10-12 minutes, shaking halfway through.
- Remove tofu, then cook bell peppers and broccoli in the air fryer for 8-10 minutes.
- Combine tofu and veggies in meal prep containers with brown rice or quinoa. Garnish with sesame seeds.
Air Fryer Meal Prep Tips
✔ Batch Cooking: Avoid overcrowding—cook in batches for even crispness.
✔ Reheat Smart: Use the air fryer to reheat meals for fresh, crispy results.
✔ Storage: Store meals in airtight containers for freshness up to 4 days.
Final Thoughts
Your air fryer is your new best friend when it comes to healthy, efficient meal prep. With these easy recipes, you’ll have delicious, balanced meals ready to go for the week—saving time without sacrificing nutrition.
Got a go-to air fryer recipe? Share your favorites in the comments below!