Healthy Air Fryer Recipes Under 500 Calories
Can Air Fryer Recipes Help You Lose Weight?
In recent years, air fryers have grown in popularity as a healthier alternative to traditional deep frying, cooking food with hot air and a small amount of oil, resulting in crispy and delicious dishes that are low in fat.
But do these recipes aid in weight loss?
One of the advantages of using an air fryer is that you can prepare your favourite fried foods with less oil. As a result, your meals may contain fewer calories and fat.
Traditional fried chicken, for example, can have up to 400 calories per serving, whereas air-fried chicken has only about 200 calories per serving.
An oil-fried serving of French chips can contain up to 500 calories, whereas air-fried chips contain only about 200 calories.
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Another advantage is that it allows you to cook a wide range of healthy foods.
You can cook vegetables, seafood, and lean meats, all are healthy weight-loss options.
Many recipes include protein and fibre-rich ingredients, which can help you feel full and satisfied for extended periods.
My blog covers delicious recipes under 500 calories.
Sweet Potato Fries In The Air Fryer UK
291 Calories per serving
Ingredients
Serves 2
- 500g sweet potatoes
- 1 tbsp olive oil
- 1/2 tsp garlic granules
- 1/2 tsp sea salt
How To Air Fry Sweet Potato Fries
Preheat the air fryer to 200C/400F.
Cut the sweet potatoes into fries about 1/4″ thick.
Place in a ziplock bag with the oil and seasonings. Shake well to coat all fries evenly.
Place in the basket and cook for 10-12 minutes. Watch them carefully as they can burn easily.
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Air Fryer Italian Meatballs
300 calories per serving
Ingredients
Serves 3-4
- 454g (1lb) lean minced beef
- 120g breadcrumbs
- 60g grated Parmesan cheese
- 1 egg
- 1 large onion finely chopped
- 2 cloves minced garlic
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper, to taste
Cooking Italian Meatballs In The Air Fryer
Note: the cooking time and temperature may vary depending on the size of the meatballs and your make and model.
Begin by mixing all the ingredients in a large bowl.
Use your hands to mix the ingredients until combined. Be careful not to overmix, as this can result in tough meatballs.
Once the mixture is ready, roll a small portion of the mixture between your palms to form a smooth ball.
Aim for uniform-sized meatballs to ensure even cooking.
Preheat the air fryer to 180C/360F for 5 minutes.
Once preheated, arrange the meatballs in a single layer in the basket, be sure to leave space between each meatball for proper air circulation.
Cook the meatballs for about 12-15 minutes, turning them halfway through the cooking process to ensure even browning.
To check if the meatballs are fully cooked, carefully remove one meatball and cut it open to check the internal temperature.
The meatballs should reach an internal temperature of 165°F (74°C) to be considered safe for eating.
You can use a meat thermometer to accurately measure the temperature of the meatballs.
Air Fryer Salmon Fillets
240 Calories per fillet
Ingredients
Serves 4
- 4 salmon fillets
- 2 tbsp olive oil
- 1 lemon zest and juice
- 2 cloves minced garlic
- 1 tsp dried dill
- Salt and pepper, to taste
How To Cook Fresh Salmon In The Air Fryer
Preheat your air fryer to 180C/360F for 5 minutes.
In a small mixing bowl, combine olive oil, lemon zest, lemon juice, garlic, dill, salt, and pepper. Mix well.
Place the salmon fillets in the basket and brush with the lemon and herb mixture.
Cook the salmon for 10-12 minutes, or until the internal temperature reaches 63C/145F.
Serve with steamed vegetables or a healthy salad.
Air Fryer Loaded Potatoes
250 – 270 Calories per serving
Ingredients
Serves 2
- 4 medium-sized potatoes
- 1 tbsp olive oil
- Salt and pepper
- 30g grated low-fat cheddar cheese
- 30g diced tomatoes
- 2 finely chopped spring onions
- 2 tbsp low-fat sour cream
How To Make Air Fryer Loaded Potatoes
Preheat the air fryer to 200C/400F.
Scrub the potatoes clean and prick them all over with a fork.
Rub the potatoes with olive oil and sprinkle them with salt and pepper.
Place the potatoes in the basket and cook for 15-20 minutes or until tender.
Remove the potatoes from the basket and let them cool slightly.
Cut the potatoes in half lengthwise and scoop out most of the flesh, leaving a thin layer of potato on the skins.
Brush the inside of the potato skins with a bit of olive oil and return them to the air fryer. Cook for an additional 5 minutes or until the skins are crispy.
Remove the potatoes from the basket and fill them with grated cheese, diced tomatoes, and spring onion.
Return them to the air fryer for 2-3 minutes or until the cheese is melted.
Serve with a dollop of low-fat sour cream and enjoy!
Breaded Cod In The Air Fryer
280 Calories Per Serving
Ingredients
Serves 4
- 4 cod fillets
- 30g wholemeal breadcrumbs
- 30g grated parmesan cheese
- 1/4 tsp garlic powder
- Salt and pepper
- 2 eggs beaten
- 1 tbsp olive oil
- Lemon wedges, for serving
How To Cook Air Fryer Breaded Cod
Preheat the air fryer to 180C / 360 F for 5 minutes.
In a shallow dish or plate, mix the breadcrumbs, parmesan cheese, garlic powder, salt, and pepper.
Place the beaten egg in a separate shallow dish or plate.
Dip each cod fillet into the beaten egg, then coat it evenly with the breadcrumb mixture.
Brush the fillets with olive oil.
Place the cod fillets in the basket and cook for 12-15 minutes or until the fish is cooked through and the breading is golden brown.
Remove the fish from the basket and let it rest for a few minutes
Air Fryer Chicken Schnitzel From Scratch
280 Calories Per Serving
Ingredients
Serves 4
- 4 boneless, skinless chicken breasts
- 30g wholemeal breadcrumbs
- 30g grated parmesan cheese
- 1/4 tsp garlic powder
- Salt and pepper
- 2 beaten eggs
- Olive oil spray
How To Cook Air Fryer Chicken Schnitzel
Preheat the air fryer to 180C / 360 F for 5 minutes.
In a shallow dish or plate, mix the breadcrumbs, parmesan cheese, garlic powder, salt and pepper.
Place the beaten egg in a separate shallow dish.
Flatten the chicken breasts with a meat mallet to an even thickness.
Dip each chicken breast into the beaten egg, then coat it evenly with the breadcrumb mixture.
Spray the chicken with olive oil.
Place the chicken breasts in the basket and cook for 12-15 minutes or until the chicken is cooked through and the breading is golden brown.
Remove the chicken from the air fryer and let it rest for a few minutes.
Air Fryer Gammon Steak
280 Calories per serving
Ingredients
Serves 2
- 2 gammon steaks
- 1 tbsp olive oil
- 1 tsp mustard powder
- 1 tsp dried parsley
- Salt and pepper, to taste
How To Air Fry Gammon Steaks
Preheat the air fryer to 180C/360F for 5 minutes.
In a small bowl add the olive oil, mustard powder, parsley and season. Mix well.
Place the gammon steaks into the basket and brush with half of the glaze.
Cook for 5 minutes then turn and glaze again.
Check using a meat thermometer that the internal temperature has reached 145°F/ 63°C.
Let rest for a few minutes before serving.
This instant-read thermometer features a foldable long probe that makes it easy to check the internal temperature of meats without getting too close to the heat. The backlight display ensures you can read temperatures clearly, even in low light. Perfect for grilling, roasting, or air frying, this digital meat thermometer is a must-have tool for any cook.
Air Fryer Tuna Fishcakes
120 calories per fishcake
Ingredients
Serves 2
- 200g canned tuna
- 1 large egg
- 1 tbsp mustard
- 40g dry breadcrumbs (15g if using fresh)
- salt
- pepper
- olive oil spray
How To Air Fry Tuna Fishcakes
Begin by adding the tuna, egg, mustard, bread crumbs, salt and pepper in a mixing bowl.
Mix well with your hands, then shape into fishcakes.
Place them into the basket then mist them with oil.
Air fry at 200 C / 400 F for 3 minutes, turn and cook for another 3 minutes until golden brown.
Air Fryer Sweet Potato Pizza Slices
380 Calories per serving
Ingredients
Serves 2
- 1 large (500g) sweet potato
- 80g mozzarella, grated
- ⅓ tsp salt
- 1 tsp paprika
- fresh basil leaves
- olive oil spray
Sauce
- 120ml passata
- 1 tbsp tomato puree
- 1 clove garlic finely chopped
- 1 tsp dried basil
- ½ tsp oregano
- ¼ tsp onion powder
How To Air Fry Sweet Potato Pizza Slices
Slice the sweet potato lengthways into 8 pieces (4 per serving), leaving the skin on (approx 1.5cm thick).
Toss the sweet potato in a bowl with the paprika, salt, and a few sprays of cooking oil spray to coat.
Preheat the air fryer to 190°C / 380°F for a few minutes.
Place half of the sweet potato slices into the basket.
Cook for 10 minutes. Check after 8 minutes they should be lightly golden and slightly softened.
Repeat with the remaining slices.
While the last potato slices are cooking, combine the passata, garlic, tomato puree, basil, oregano and onion powder in a bowl to make the pizza sauce.
Top the slices with the sauce and mozzarella.
Return them to the basket and cook in two batches for 1-2 minutes until the mozzarella has melted and turned golden brown.
Garnish with fresh basil and serve.
Air Fryer Chicken Meatballs
450 calories per serving
Ingredients
Serves 2
- 1 large courgette
- 454g chicken mince
- 1 tsp garlic powder
- 1/2 tbsp chilli flakes
- 2 tbsp fresh or dried chopped parsley
- 1/2 tbsp dried oregano
- 1 egg, beaten
- salt and pepper,
How To Air Fry Chicken Meatballs
Preheat the air fryer to 200 C / 400 F for 5 minutes
Grate the courgette finely into a mesh strainer. Add 1/2 tbsp salt to extract the excess water and set it aside over the sink while you prepare the remaining ingredients.
To drain the excess liquid, gently press down on the grated courgette with the back of a spoon.
In a medium-sized mixing bowl. Add the chicken mince, garlic powder, chilli flakes, parsley, oregano, egg, and the drained courgette.
Mould the mixture into 8 balls approximately 2 inches in size.
Place the meatballs in the basket with enough space between them and air fry for 10-12 minutes, turning halfway through, until fully cooked.
Air Fryer Margarita Pizza
480 calories per half
Ingredients
Serves 2
- 225g ready-made pizza dough
- 1 tbsp olive oil
- 4 tbsp passata
- 55g Mozzarella
- 28g Parmesan grated
- fresh basil
How To Air Fry Pizza
Preheat the air fryer to 170C / 340F for 5 minutes.
Roll out the pizza dough to about 1/4 inch thickness on a lightly floured surface.
Spray the dough with olive oil, then spread it with passata and top with the mozzarella and parmesan.
Cook for 6-8 minutes, or until the crust is lightly browned and the cheese is melted.
Shred 2-3 basil leaves and place them on top of the pizza.
Let cool for 5 minutes before slicing.
13 Low-Calorie Foods That Are Surprisingly Filling
Homemade Turkey Burgers In The Air Fryer
200 calories per burger
Ingredients
Serves 4
- 454g turkey mince
- 1/4 tsp pepper
- 1/2 tsp salt
- 1/2 tsp garlic granules
- 1/2 tsp dried parsley
- 1/2 tsp onion granules
- 1/2 tbsp Worcestershire sauce
- 4 cheese slices
How To Air Fry Turkey Burgers
In a large mixing bowl, combine all the ingredients and mix well.
Shape the mixture into 4 equal burger shapes.
Preheat the air fryer to 190C / 380F for 5 minutes.
Place the turkey burgers in the basket.
Cook the burgers for 15 minutes, turning halfway through the cooking time.
When they’re almost done (the meat thermometer should read 73 C / 165 F), add the cheese and cook until it melts.
Air Fryer Banana and Walnut Oat Bites
120 calories per cake
Ingredients
- 2 ripe bananas, mashed
- 180g rolled oats
- 60g chopped walnuts
- 1 tablespoon honey
- 1/2 teaspoon ground cinnamon
- cooking spray
How To Make Air Fryer Banana and Walnut Oat Bites
Preheat the air fryer to 180C / 360F for 5 minutes.
In a bowl, mix the mashed bananas, rolled oats, chopped walnuts, honey, and ground cinnamon.
Scoop out small portions of the mixture and form into bite-sized balls or dinky cupcakes.
Calories will depend on the size of the balls you form.
Place the banana and walnut oat bites in the basket, leaving space between them.
Lightly spray with cooking spray and cook for 8-10 minutes until the bites are golden brown.
TIP: Let your imagination run wild! There are so many variations you can try.
Use different nuts and fruit and even add cacao powder for a delicious chocolate flavour.
Air Fryer Lemon Garlic Chicken Skewers
350 calories per skewer
Ingredients
- 400g boneless, skinless chicken breasts, cut into even-sized cubes
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp lemon zest
- 2 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
- Metal or Wooden skewers (soak wooden skewers in cold water for 30 minutes to prevent them from burning)
How To Cook Air Fryer Lemon Garlic Chicken Skewers
Wash the chicken and pat dry with kitchen paper.
Cut the chicken breast into evenly shaped cubes.
In a bowl, add the olive oil, minced garlic, lemon zest, lemon juice, oregano, salt, and pepper to create the marinade.
Add the chicken cubes to the marinade, ensuring they are well-coated.
Leave to marinate for at least 30 minutes.
Preheat the air fryer to 180C / 360F for 5 minutes.
Thread the marinated chicken onto the soaked skewers.
Place the skewers in the basket and cook for 12-15 minutes, turning halfway through, until the chicken is cooked through and has a golden brown exterior.
TIP: Bulk out these skewers with peppers and onions to make them even more nutritious.
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Air Fryer Stuffed Portobello Mushrooms
120 calories per serving
Ingredients
Serves 2
- 4 large portobello mushrooms, stems removed
- 200g cherry tomatoes, halved
- 100g feta cheese, crumbled
- 2 tbsp fresh basil, chopped
- 1 tbsp balsamic glaze
- Salt and pepper to taste
- Olive oil cooking spray
Cooking Portobello Mushrooms In The Air Fryer
Preheat the air fryer to 180C / 360F for 5 minutes.
In a bowl, add the cherry tomatoes, feta cheese, fresh basil, balsamic glaze, salt, and pepper to create the stuffing.
Lightly spray the portobello mushrooms with olive oil on both sides.
Stuff each mushroom with the tomato and feta mixture.
Place the stuffed mushrooms in the basket, do not overcrowd.
Cook for 10-12 minutes until the mushrooms are tender and the filling is heated through.
Air Fryer Falafel With Greek Yoghurt Dip
180 calories per serving
Ingredients
- 1 can (400g) chickpeas, drained and rinsed
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 30g fresh parsley, chopped
- 2 tbsp wholewheat flour
- salt and pepper to taste
- cooking spray
Greek Yoghurt Dip
- 240g Greek yoghurt
- 1 clove garlic, minced
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill, chopped
- salt and pepper to taste
How To Air Fry Falafel
Preheat the air fryer to 190C / 380F for 5 minutes.
In a food processor, add the chickpeas, onion, garlic, cumin, coriander, parsley, flour, salt, and pepper. Pulse until the mixture comes together.
If you don’t own a food processor, mix by hand until you have a dough-like consistency.
Shape the mixture into small falafel balls and place them in the basket. Leave enough room between each ball for air circulation.
Lightly spray the falafel with cooking spray.
Cook for 12-15 minutes, turning halfway through, until the falafel is golden brown.
While the falafel balls are cooking make the Greek Yoghurt dip.
In a bowl, combine Greek yoghurt, minced garlic, fresh lemon juice, and chopped fresh dill.
Mix well until all ingredients are thoroughly combined.
Season with salt and pepper to taste, adjusting the quantities based on your preference.
Serve with the Greek yoghurt dip.
More Air Fryer Recipes
Gourmet Garlic Parmesan Scallops
Satisfying Honey Garlic Chicken Wings
