15 High Protein Air Fryer Recipes
The air fryer has become a kitchen superhero — and when you combine it with high protein ingredients, you get meals that are quick, delicious, and perfect for weight management or muscle recovery.
Crispy without the oil, packed with flavor, and full of lean protein, these recipes will change the way you look at healthy eating.
Whether you’re looking for easy weeknight dinners, meal prep ideas, or guilt-free snacks, these high protein air fryer recipes deliver energy and satisfaction in every bite. Let’s start with the first five!
1. Air Fryer Garlic Parmesan Chicken Bites
Description: Juicy chicken breast cubes coated with garlic, parmesan, and herbs turn golden and crispy in the air fryer. These protein-packed bites are perfect as a snack, meal prep staple, or quick dinner when you’re craving something savory and satisfying.
Ingredients:
- 2 chicken breasts, cut into bite-sized cubes
- 2 tbsp grated parmesan
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp paprika
- Salt and pepper to taste
Instructions:
- Toss chicken cubes with oil, parmesan, and seasonings.
- Arrange in a single layer in air fryer basket.
- Cook at 375°F (190°C) for 10–12 minutes, flipping halfway.
✨ Twist: Add a sprinkle of chili flakes for a spicy kick.
2. Air Fryer Teriyaki Salmon
Description: Flaky salmon fillets brushed with teriyaki glaze cook to perfection in minutes. The air fryer gives them crispy edges while keeping the inside tender and moist, making this a protein-packed dinner that’s both healthy and bursting with flavor.
Ingredients:
- 2 salmon fillets
- 2 tbsp teriyaki sauce
- 1 tsp sesame oil
- 1 tsp sesame seeds
- Green onions for garnish
Instructions:
- Brush salmon with teriyaki sauce and sesame oil.
- Place in air fryer basket.
- Cook at 380°F (193°C) for 10 minutes.
- Garnish with sesame seeds and green onions.
✨ Twist: Swap teriyaki for a miso glaze for a deeper umami flavor.
3. Air Fryer Turkey Meatballs
Description: Lean ground turkey seasoned with herbs and garlic makes moist, flavorful meatballs in the air fryer. They’re lower in fat than beef but still rich in protein, perfect for serving with zucchini noodles, in wraps, or as high-protein snacks.
Ingredients:
- 1 lb ground turkey
- ½ cup breadcrumbs (or almond flour for low carb)
- 1 egg
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Mix turkey, breadcrumbs, egg, and seasonings in a bowl.
- Form into small meatballs.
- Arrange in air fryer basket and cook at 375°F (190°C) for 12–14 minutes.
✨ Twist: Add a cube of mozzarella inside each meatball for a cheesy surprise.
4. Air Fryer Tofu Nuggets
Description: A plant-based powerhouse, these crispy tofu nuggets are high in protein and big on crunch. Seasoned with spices and lightly coated, they turn golden and addictive in the air fryer — perfect for vegans or anyone wanting a meatless protein hit.
Ingredients:
- 1 block firm tofu, pressed and cubed
- 1 tbsp soy sauce
- 1 tbsp cornstarch
- ½ tsp smoked paprika
- ½ tsp garlic powder
Instructions:
- Toss tofu cubes with soy sauce, cornstarch, and spices.
- Place in air fryer basket in a single layer.
- Cook at 375°F (190°C) for 15 minutes, shaking halfway.
✨ Twist: Toss in buffalo sauce after cooking for spicy buffalo tofu bites.
5. Air Fryer Shrimp Skewers
Description: These protein-rich shrimp skewers cook in minutes and are full of flavor. Marinated with garlic, lemon, and olive oil, they become tender and slightly charred in the air fryer — a light, quick, and healthy option perfect for dinner or meal prep.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1 tbsp olive oil
- 2 cloves garlic, minced
- Juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Marinate shrimp in olive oil, garlic, lemon juice, salt, and pepper.
- Thread onto skewers.
- Cook in air fryer at 380°F (193°C) for 6–8 minutes.
✨ Twist: Sprinkle with fresh parsley and serve with a light Greek yogurt dipping sauce.
6. Air Fryer Lemon Herb Chicken Thighs
Description: Juicy, protein-packed chicken thighs become irresistibly crispy in the air fryer. Marinated with lemon, garlic, and fresh herbs, they’re bursting with flavor while staying lean and wholesome. A perfect high protein dinner that’s easy enough for weeknights but impressive for guests.
Ingredients:
- 4 boneless, skinless chicken thighs
- 2 tbsp olive oil
- Juice of 1 lemon
- 2 garlic cloves, minced
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Marinate chicken with oil, lemon, garlic, and oregano.
- Place in air fryer basket.
- Cook at 380°F (193°C) for 18–20 minutes, flipping halfway.
✨ Twist: Add a sprinkle of feta cheese after cooking for a Mediterranean touch.
7. Air Fryer Cod Fillets with Paprika Crust
Description: Flaky cod fillets coated with smoked paprika and garlic crisp beautifully in the air fryer. High in protein but low in calories, this dish is a light yet satisfying dinner option that pairs perfectly with roasted veggies or a fresh salad.
Ingredients:
- 2 cod fillets
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
Instructions:
- Brush cod fillets with oil and seasonings.
- Place in the air fryer basket.
- Cook at 375°F (190°C) for 10–12 minutes until flaky.
✨ Twist: Serve with a squeeze of lime for a smoky, tangy flavor boost.
8. Air Fryer Turkey Burgers
Description: Lean turkey burgers are juicy and flavorful when cooked in the air fryer. Packed with protein and seasoned with garlic and herbs, they’re healthier than beef but just as satisfying — perfect for meal prep or a quick high protein lunch.
Ingredients:
- 1 lb ground turkey
- 1 egg
- ½ cup breadcrumbs (or almond flour for low carb)
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Mix all ingredients into a uniform mixture.
- Form into burger patties.
- Cook in air fryer at 375°F (190°C) for 12–14 minutes, flipping halfway.
✨ Twist: Top with avocado slices and Greek yogurt sauce instead of mayo for extra protein.
9. Air Fryer Spicy Chickpeas
Description: These crunchy, protein-packed chickpeas are the ultimate snack or salad topper. Tossed with paprika and chili powder, they become crispy in the air fryer, offering a satisfying bite that’s high in fiber, rich in protein, and full of flavor.
Ingredients:
- 1 can chickpeas, drained and patted dry
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp chili powder
- Salt to taste
Instructions:
- Toss chickpeas with oil and spices.
- Spread evenly in air fryer basket.
- Cook at 390°F (200°C) for 12–15 minutes, shaking halfway.
✨ Twist: Sprinkle with nutritional yeast after cooking for a cheesy, dairy-free flavor.
10. Air Fryer Stuffed Chicken Breast
Description: This protein-rich dish takes chicken breasts to the next level by stuffing them with spinach and mozzarella. The air fryer crisps the outside beautifully while keeping the inside juicy and flavorful — a perfect restaurant-quality meal made right at home.
Ingredients:
- 2 chicken breasts
- 1 cup spinach, sautéed
- ½ cup shredded mozzarella
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Slice a pocket into each chicken breast.
- Stuff with spinach and mozzarella.
- Season with oil, garlic, salt, and pepper.
- Cook in air fryer at 375°F (190°C) for 18–20 minutes.
✨ Twist: Swap mozzarella for feta and add sun-dried tomatoes for a Mediterranean spin.
11. Air Fryer Beef Kabobs
Description: Tender chunks of marinated beef threaded with peppers and onions turn perfectly charred in the air fryer. Packed with protein and flavor, these kabobs bring the taste of outdoor grilling indoors, making them a quick, healthy, and satisfying dinner option.
Ingredients:
- 1 lb beef sirloin, cut into cubes
- 1 red bell pepper, chopped
- 1 red onion, chopped
- 2 tbsp olive oil
- 1 tbsp soy sauce
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Marinate beef with oil, soy sauce, garlic, salt, and pepper.
- Thread beef, peppers, and onions onto skewers.
- Air fry at 390°F (200°C) for 10–12 minutes, turning halfway.
✨ Twist: Add zucchini or mushrooms for more color and nutrients.
12. Air Fryer Egg Frittata Cups
Description: These mini protein-packed frittatas are perfect for breakfast or snacks. Eggs, veggies, and cheese bake into fluffy bites in the air fryer, offering a grab-and-go meal prep option that’s healthy, portable, and endlessly customizable with your favorite add-ins.
Ingredients:
- 6 large eggs
- ½ cup spinach, chopped
- ¼ cup bell peppers, diced
- ¼ cup shredded cheese (cheddar or mozzarella)
- Salt and pepper to taste
Instructions:
- Whisk eggs with salt and pepper.
- Add spinach, peppers, and cheese.
- Pour mixture into silicone muffin cups.
- Air fry at 350°F (175°C) for 12–14 minutes.
✨ Twist: Add cooked turkey bacon or chicken sausage for extra protein.
13. Air Fryer Teriyaki Tofu Steaks
Description: Thick slices of tofu marinated in teriyaki sauce crisp on the outside while staying tender inside. These plant-based “steaks” are high in protein, flavorful, and versatile — delicious served over rice, salads, or paired with roasted vegetables for a filling meal.
Ingredients:
- 1 block firm tofu, pressed and sliced thick
- 3 tbsp teriyaki sauce
- 1 tsp sesame oil
- 1 tsp sesame seeds
- Green onion for garnish
Instructions:
- Marinate tofu slices in teriyaki sauce and sesame oil.
- Place in air fryer basket.
- Cook at 375°F (190°C) for 15 minutes, flipping halfway.
- Garnish with sesame seeds and green onion.
✨ Twist: Brush with spicy sriracha-teriyaki glaze for a fiery kick.
14. Air Fryer Pesto Chicken Wings
Description: High protein wings coated with fragrant pesto sauce crisp beautifully in the air fryer. They’re lighter than fried wings but just as satisfying, delivering bold Italian flavors with fewer calories — ideal for game day, parties, or a quick protein snack.
Ingredients:
- 1 lb chicken wings
- 2 tbsp pesto sauce
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Toss wings with pesto, oil, salt, and pepper.
- Arrange in a single layer in the air fryer basket.
- Cook at 390°F (200°C) for 20–22 minutes, shaking halfway.
✨ Twist: Sprinkle parmesan over wings after cooking for extra flavor.
15. Air Fryer Falafel Patties
Description: A vegetarian favorite made high in protein thanks to chickpeas and herbs. Air fryer falafel gets golden and crispy on the outside while staying soft inside — a perfect plant-based protein option that’s lighter than deep-fried and great in wraps or bowls.
Ingredients:
- 1 can chickpeas, drained
- 2 garlic cloves
- ½ onion, chopped
- ¼ cup fresh parsley
- 2 tbsp flour (or chickpea flour)
- 1 tsp cumin
- Salt and pepper to taste
Instructions:
- Blend all ingredients into a thick paste.
- Form into small patties.
- Cook in air fryer at 375°F (190°C) for 12–14 minutes, flipping halfway.
✨ Twist: Serve with a high protein Greek yogurt-tahini sauce for dipping.
