46 Healthy Air Fryer Meal Prep You Need to Try This Week

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If you’re new to air fryer meal prep then you’re in for a treat! Air fryers are notorious for being easy and fuss-free, and that’s exactly what you want when meal prepping. We’re going to show some of our all-time favorite recipes to meal prep and that even includes desserts!

Air fryers are a versatile piece of kitchen appliance that has grown widely popular in the last decade.

They are a healthy alternative to deep-frying because they use a significantly less amount of cooking oil. This means you can enjoy your favorite fried food for considerably fewer calories. 

Air fryers come with a host of other benefits, including a shorter cooking time compared to ovens and a significantly reduced cleanup in comparison to traditional fried cooking. Meal prepping with an air fryer is a game-changer. 

Air fryers are versatile too. You won’t be making just fried chicken with it. In fact, there are plenty of healthy air fryer meal prep recipes that provide a healthier alternative to all your favorite fried foods. 

This list of healthy air fryer meal prep recipes is incredibly diverse, with recipes for chicken, seafood, beef, pork, and vegetarian meals. There are even ways to make desserts and breakfasts!

If you’re looking for healthy meal prep recipes that don’t require an air fryer, be sure to check out these lists:

• 40 Healthy Breakfast Meal Prep Ideas to Kickstart your Day
• 54 Healthy Meal Prep Ideas For Weight Loss
• 30 Amazing Salad Meal Prep Ideas

Is the Air Fryer Healthy? 

Many people are naturally skeptic of the bold claims made by manufacturers. Are air fryers actually healthy?

The answer is yes – for the most part. One study has proven that air fried foods have significantly less fat than deep fried foods. Fried foods have long been linked to health problems because of their high fat and calorie content. 

However, because air fryers reduce the amount of oil being used by 70% to 80%, the fewer the fat and calories absorbed into the food, leaving a relatively healthier product. 

Of course, you need to remember that fried foods are still fried at the end of the day. Air fried chicken may be healthier than traditional fried chicken, but it still has more fat than oven-roasted or grilled chicken.

Enjoy your favorite fried foods – in moderation – with these healthy air fryer meal prep recipes!

What is the healthiest thing to meal prep in an air fryer? 

If you want another healthy option, you can try recipes with roasted vegetables!

Ever had deep-fried pickles or deep-fried zucchini at a fair? You can make those same delicious, deep-fried veggies at home, but FAR healthier than you’d get out on the town.

But even just a simple roasted veggie, simple like you’d bake in an oven with little more than a light oil drizzle and some seasoning, is possibly and definitely delicious in an air fryer!

Bookmark this page of 46 healthy air fryer meal prep recipes for future reference. There seems to be no limit to what these versatile air fryers can do!

Looking to buy an Air Fryer?

Air fryers are one of the coolest kitchen gadgets to hit the market in the last few years, but how do you know which one to buy?

We’re here to help.

We’ve been busy reviewing many of the best (and not so best…) air fryers on the market. Check out each of our buyers guides and reviews to make an educated purchase!

• Best inexpensive air fryer
• Best air fryer for one person
• Best air fryer under $50

And if you want to check out a few specific brands, we’ve put together a review of the Emerald air fryer and the Copper chef air fryer. Also, my friend recently wrote a whole blog post on air fryer safety that you should read: Can you put aluminum foil in an air fryer?

You’ll also want to make sure you get the right size for the amount of food you plan to cook. Here is a guide that talks through the different air fryer sizes. 

Before You Buy — What can you NOT cook in an air fryer?

If you’re looking to make some crazy deep-fried cheese recipe….well, don’t. Not only does that sound tremendously unhealthy, it’ll make a mess of your air fryer.

While you can cook just about anything in your air fryer, avoid things with heavy seasoning, wet batters, soups/stews (just a bad idea for an air fryer!), and overly cheesy foods. You’ll make a massive mess and really regret it.

What are the pros and cons of air fryers? 

While there’s an almost endless list depending on your food preferences, we’ll cover the basic pros and cons here:

Pros:

• Healthier than deep frying foods.
• Quicker than oven-fried foods, and puts less heat into the kitchen.
• Great way to more quickly cook a wide variety of foods.
• May replace many smaller/single-purpose kitchen appliances; space-saving
• Super easy to get started and use.
• You can cook eat directly from frozen, safely, and faster than by other conventional, common cooking methods. Saves considerable time when you’re in a pinch!

Cons:

• “Deep-fried” foods in an air fryer don’t have the same taste as the original; can be difficult to get the right level of “crisp” to foods via an air fryer.
• Can be difficult to clean.
• They use a lot of electricity, not very energy efficient in that respect; may take longer than some other appliances depending on the recipe.
• Often expensive for the larger, family-sizes air fryers.
• May not last as long as comparable appliances, depending on the frequency of use and how well it’s cared for and maintained.
• Must be used on a heat-resistant surface (not ideal direction on Formica counters, for example)
• Sometimes people have issues with it heating up properly, but you can troubleshoot that here.

Healthy Air Fryer Chicken Recipes

Chicken is a classic fried food that’s popular worldwide. Using an air fryer makes it easier to make this culinary classic at home as well as healthier!

1. Air-Fried Chicken Sandwich

This juicy buttermilk “fried” chicken has to be among my favorite healthy air-fried chicken recipes. It’s a must-try sandwich to satisfy your fried chicken craving! 

The chicken and breading are well-seasoned and easy to put together. The recipe also gives you a chance to make use of any leftover coleslaw you may have in your fridge. Win-win!

2. Air-Fryer Mexican Chicken Tenders & Avocado Sauce

These chicken tenders can be served as a game day appetizer or as an easy weeknight dinner. Tortilla chips are used to give the breading a great taste on its own. The dip is both healthy and delicious, featuring avocados that provide healthy fats and greek yogurt, which is a great source of protein. 

3. Air Fryer Chicken Nuggets

This chicken nuggets recipe is sure to be a favorite amongst you and your family! They’re also freezer-friendly and can be reheated if you have extra nuggets leftover (which is doubtful because they’re so good!). 

4. Air Fryer Chicken Taquitos (or Flautas) 

Leftovers don’t have to be boring. Cook up these chicken taquitos next time you have some chicken left in the fridge! The tortilla shells crisp up nicely in the air fryer. These are also freezer friendly; just place them in an air-tight container and you can air-fry them another time.

5. Air Fryer Chicken Thighs

 Chicken thighs are commonly “favored by cooks because of their superior flavor, and this recipe will have you seeing why! Cooked to sizzling perfection, with crispy skin on the outside, and tender and flavorful on the inside, this is hard to resist! The thighs have a cajun dry rub on it, as well as BBQ sauce (which you can omit to reduce carb content). 

6. Air Fryer Everything Bagel Chicken Roll-Ups

This unique recipe consists of rolled up chicken seasoned like an everything bagel. There’s no actual bread in this recipe! This meal is high in protein and also an excellent source of healthy fats thanks to the seeds. 

7. Air Fryer Stuffed Chicken Parm 

I don’t think I’ve ever seen a chicken parm recipe that managed to stay low in carbs and fat. In order to do that, the chicken breast is stuffed with skim-milk mozzarella and topped with a light marinara sauce and grated parmesan. Not only is it delicious, it’s also a great protein source! 

8. Air-Fryer Chicken Potstickers

Wonton wrappers crisp up nicely in the air fryer, so it’s only natural these types of recipes are included. These wontons with chicken make for great appetizers. They’re made so quickly and can be whipped up last minute when you have a lot of guests to feed!

9. Air Fryer Bang Bang Chicken Wings 

Cooking wings in the air fryer is convenient since its faster than an oven and not as messy as a traditional fryer. These wings are breaded with egg whites and potato starch to keep the calorie content down, then tossed in a flavorful sweet chili Bang Bang sauce that has quite the kick!

Air Fryer Vegetarian Recipes

Looking for vegetarian air fryer recipes? Here are 13 of them – Some are stand-alone main dishes, while others are sides. 

10. Crunchy Baked or “Air Fried” Zucchini Fritters 

There are many ways to enjoy zucchini, but these fritters have to be one of my favorite! The recipe takes just 15 minutes in the air fryer, and makes for a great snack or appetizer. 

Grated parmesan is great both on top or in the batter of these delicious zucchini fritters.

11. Crispy Brussel Sprouts with Dijon Aioli 

Air fried brussel sprouts are pretty popular, and for good reason. This vegetable gets that crispy, golden finish in the air fryer, and they’re super simple to cook. You’ll definitely want to make the dijon aioli – it only takes a minute to whip up and it complements the sprouts nicely. This is one of our favorite healthy air fryer meal prep recipes! 

12. Italian Cauliflower Bombs with Pesto Dipping Sauce

These cauli-bombs are simply air fried rice balls made with cauliflower rice. The creamy pesto dip is excellent and the two combined make for a tasty party dish.

Just to give you an idea of how much faster using the air fryer is: the air-fried version has a ten minute cooking time, while the oven-baked version takes 30 minutes!

13. Air Fryer Corn (Corn Ribs)

Air Fryer corn ribs make for the perfect snack, appetizer, or side! Ready in 10 minutes, light oil with a delicious sweet rub. Whip them up and bring them to your next backyard barbecue and even the meat lovers won’t be able to resist!

14. Air Fryer Asparagus (Whole 30, Paleo, Vegan, Keto)

Asparagus is another veggie that works great in the air fryer. As with other air-fried veggies, less is more; these are seasoned only with olive oil and salt. 

This recipe works great as a side dish, especially if you’re on a Whole 30, Paleo, or Keto diet.

15. Air Fryer Baked Sweet Potatoes 

I find baked sweet potatoes to be more flavorful than their non-sweet counterparts. With this recipe, you can make baked sweet potatoes very easily using your air fryer. Crispy on the outside, soft and fluffy on the inside!

16. Baked Turnip Fries (+ AirFryer)

Turnip fries are a low-carb twist on the traditional potato french fries. They are also lower in fat too, thanks to the air fryer. The texture and taste of turnips is fairly similar to potatoes, especially when they’re fried. Just look at the photo in the link – it’s shocking that those aren’t “real” fries!

17. Air Fryer Arancini (Risotto Balls)

This is a clever way to repurpose your leftovers into a delicious new meal! This recipe uses leftover risotto to make arancini (Italian rice balls). Risotto works great here but you could get away with using any leftover rice – it just won’t be as creamy on the inside. 

18. Cheesy Garlic Wonton Poppers 

These wonton poppers are sure to be a hit next time you’re hosting an event at your place. They make for a delicious appetizer and require just ten minutes of prep time. They also require only two ingredients (minus the cooking oil)!

19. Crispy Air Fryer Apple Crisps 

These apple crisps are a delicious snack and a great alternative to potato chips. Also, the prep couldn’t possibly get much easier. Just thinly slice the apples and toss the slices in the air fryer! One serving of these crisps is only 95 calories. 

20. Air Fryer Sweet Potato Fries 

I’ve been baking sweet potatoes in the oven and find they get soggy from all the oil. That isn’t the case with these air fryer sweet potato fries!These are quick to whip up, requiring less than 10 minutes of cooking time. The recipe even includes instructions on making two different condiments: a fry sauce and garlic aioli. 

21. Air Fryer Baked Potato 

Baked potatoes come out great in the air fryer and take much less time than they would in the oven. It’s a win-win combination! Serve with your favorite toppings like bacon, avocado, salsa, or chilli – baked potatoes are so versatile, there’s no need to stick to just plain old sour cream.

22. Air Fryer Pizza 

This recipe goes to show just how versatile an air fryer truly is. You can actually use it to make a pizza from scratch! The base recipe is vegetarian (sauce and cheese) while the toppings are up to you. Be mindful if you add raw meat as a topping that it’s cooked through. It should be cooked by the time the pizza is done, but it doesn’t hurt to make sure. 

Air Fryer Seafood Recipes

Nothing beats fried seafood! Here are some alternatives to classic seafood dishes that use an air fryer.

23. Air Fryer Skinny Fish and Chips with Tartar Sauce

Fish and chips is a classic pub food both in the U.K. and worldwide, consisting of fried fish and french fries! This is a healthy air fryer recipe for classic beer battered cod fillets. The “chips” in this recipe are store-bought frozen fries cooked to perfection in the air fryer.

24. Healthier Crab Cake Poppers

You have to give these crab cake poppers with lemon aioli a try. This recipe is grain-free (gluten-free) since it uses almond flour in the breading. The breading on these crab cakes are light and puffy as they should be!

25. Salt and Pepper Shrimp

Fried shrimp always makes for a great shareable dish. These air-fried shrimp are just as flavorful as the real thing, but with a fraction of the fat and without that greasy finish. 

This recipe calls for 20 minutes of prep-time, but you can speed it up by buying your shrimp already peeled and deveined!

26. Air Fryer Honey Sriracha Salmon

This air fryer Sriracha salmon recipe blends the flavors of sweet and spicy and tastes absolutely divine! The salmon only takes 7-8 minutes to cook and with the marinade only consisting of simple yet delicious ingredients, this dish is perfect if you’re on a time crunch.

Air Fryer Beef, Pork, and Turkey Recipes

Chicken and shrimp aren’t the only stars of the show. You can also make great dishes with beef, pork, and turkey. 

27. Air Fryer Ham & Cheese Hot Pockets (with 2 Ingredient Dough!)

I was impressed at how easy this dough is to make, and even more so when I took my first bite! These air fried hot pockets are a great alternative to regular hot pockets, with just a fraction of the fat content. These taste great reheated. I recommend doubling the recipe since it’ll hardly increase your prep time and you can freeze some for later.

28. Air Fried Honey Mustard Pork Chops

I was so impressed at how tender these pork chops are, and all thanks to the air fryer! Pork chops are an excellent protein source and they pair deliciously with this honey mustard dressing. This recipe includes two delicious sides; brussel sprouts and mini potatoes.

29. Juicy Air Fryer Turkey Burgers 

I love turkey burgers because they’re a much leaner alternative to beef burgers. With 28 grams of protein and only three grams of fat per patty, these air fried turkey burgers are a great way to boost your protein intake.

This recipe is also great for making larger batches since they freeze so well. You can reheat them from frozen to the air fryer on a busy day!

30. Air Fryer Roast Beef 

This roast beef recipe really showcases the power of air fryers. You can air fry a big piece of roast beef in just 35 minutes!

Less is more when it comes to seasoning this roast beef. It has a dry rub of salt, pepper, garlic powder, and thyme. Give this recipe a try if you want to cook up some healthy roast beef in half the regular time. 

31. Air Fryer Meat Balls 

These tender meatballs are good to serve at dinner, either as an appetizer or part of a main course. You can also add it to your list of healthy meal prep recipes since they’re easy to make, freeze well, and they’re keto-friendly!

32. Air Fryer Bacon Wrapped Jalapeno Poppers 

Jalapeno poppers are a classic finger-food for parties, especially game day! This version is non-breaded and keto-friendly. These are quick to put together and are a relatively healthy side dish. 

Next time you want to make jalapeno poppers, give it a try using the air fryer! 

33. Air Fryer Beef and Broccoli 

Beef and broccoli is a healthy asian dish, great for both meal prepping and cooking at home. I love the crispy finish the beef and broccoli get from the air fryer! Tip: use a pan from your air fryer accessory kit to prevent the sauce from dripping out and to keep the food juicy. 

34. Air Fryer Ribeye Steak with Blue Cheese Butter Keto

A grill with an open flame is, without a doubt, the best way to cook a ribeye steak. When you don’t have access to one, or you want to mix things up, it’s good to have other recipes up your sleeve. The air fryer can cook a 1-inch thick ribeye to medium rare in just nine minutes! Also, the blue cheese butter makes for both a delicious and keto-friendly topping.

35. The Best Air Fryer Burgers 

Cooking burgers in the air fryer is a breeze – they take just ten minutes and cleanup is minimal! The best part of this is that you can make the raw patties in large batches and freeze them. You can cook the raw patties any time from their frozen state in just six minutes!

36. Air Fryer Steak Tips and Mushrooms 

With this recipe you can cook steak and mushrooms all at once in the air fryer! Veggies are great in the air fryer since the edges get all crispy, and mushrooms are no exception. I like to keep the dish low-carb by adding oven roasted asparagus as a side. 

37. Air Fryer Tijuana Street Taco

This air fried beef and pineapple makes for an excellent taco filling. Each taco has an impressive 19 grams of protein. The seasoning on the meat is so flavorful and the pico de gallo with fresh lime is the perfect topping. Add this recipe to your list for your next taco night!

Air Fryer Meal Prep Desserts

Believe it or not, the air fryer is a great tool for making dessert! Here are a few dessert recipes that utilize your air fryer. 

38. Easy Air Fryer Brownies

Did you know you can effectively “bake” brownies in an air fryer? It is ultra convenient, especially since you may want to have something else cooking in the oven. You will need to use a smaller, 7-inch baking pan, or a purpose-made pan from an air fryer accessory kit.

This recipe is pretty standard, and yet they come out moist and gooey – even using the air fryer. 

39. Cinnamon Sugar Air Fryer Donuts 

This is a simple recipe for donuts with just four ingredients. They take just 15 minutes to cook from start to finish. If you save the center pieces of all the donuts, you can fry up some donut holes once you’re done making the donuts!

40. Air Fryer Fried Chewy Chocolate Chip Cookies

Deep fried desserts have been a rising trend, especially at fairs and food festivals. This savory dessert consists of a chocolate cookie wrapped in a crescent roll, which is then air fried to perfection. Give this a try if you want an easy and delicious “fried” dessert!

41. Air Fryer Strawberry Cheese Danish 

This is another decadent dessert that can be made with the air fryer. It goes to show how the air fryer can replace not only the deep fryer, but the oven as well. This recipe uses store-bought crescent roll dough to save you time, but it tastes as good as homemade – and it is delicious! 

42. Air Fryer Apple Fritters

Apple fritters are a delicious dessert, and this recipe gives you a healthier alternative to the normal version. Each fritter has just one gram of fat!

I recommend doubling up this recipe. Prep time is roughly the same, but you’ll have to cook them in two batches.

Air Fryer Meal Prep Breakfast Recipes

Finally, cooking with an air fryer can be useful for making breakfast. Here are four healthy air fryer meal prep breakfast recipes!

43. Bacon and Egg Rolls (Breakfast Egg Rolls)

Who would’ve thought fried egg rolls went so well with breakfast?This bacon-and-egg breakfast is wrapped inside an egg roll and cooked in an air fryer. You might find wrapping the rolls a little tricky at first, but it’s so worth it once you figure out the technique.

44. Air Fryer French Toast Sticks

These french toast sticks make for a great snack, either before school or as a quick breakfast for those on the run. It also works well as a side plate for a full breakfast. This french toast is crispy on the outside but soft and flavorful on the inside, and takes just ten minutes to put together!

45. Breakfast Potatoes 

I love breakfast potatoes, and this recipe offers a very convenient way to make them. This is a great side to accompany your eggs and bacon on a Sunday morning, and it doesn’t make a mess – unlike cooking potatoes on the stovetop!

46. Air Fryer Hard Boiled Eggs

You can even use your air fryer to cook hard boiled eggs! This is actually more practical than boiling a pot of water just to cook a few eggs. You can eat them on their own or use them in any recipe that requires them.