20 Best Air Fryer Breakfasts Under 200 Calories

I’ve always believed that a healthy breakfast sets the tone for the day, but who said healthy can’t be delicious?

Over time, my air fryer has become my secret tool for whipping up breakfasts that are not only under 200 calories per serving but are also packed with flavor and texture.

In this post, I’m sharing 20 creative air fryer breakfast recipes that range from fluffy egg frittatas to crispy sweet potato hash browns.

Each recipe is designed to be light on calories while still delivering a satisfying start to your day. 

1. Air Fryer Egg White Frittata

This egg white frittata is a protein-packed, guilt-free breakfast that’s as versatile as it is delicious. I mix together egg whites with fresh spinach, diced tomatoes, and a pinch of salt and pepper, then pour the mixture into small silicone muffin cups.

The result is a light, fluffy frittata that cooks evenly in the air fryer. It’s perfect for meal prepping, and you can add your favorite herbs for extra flavor.

Ingredients:

• 6 egg whites
• 1 cup fresh spinach, chopped
• 1/2 cup diced tomatoes
• 1/4 cup diced onion
• Salt and pepper, to taste
• Optional: a pinch of dried basil or oregano

Cooking Instructions:

1. In a bowl, whisk the egg whites with salt, pepper, and herbs.
2. Stir in spinach, tomatoes, and onion.
3. Pour the mixture evenly into silicone muffin cups.
4. Preheat your air fryer to 350°F (175°C) and air fry for 10–12 minutes until set and lightly golden on top.

Pro Tip:
For best results, let the muffins cool for a couple of minutes before removing them from the silicone cups. These frittatas are great for a quick grab-and-go breakfast!

2. Air Fryer Veggie Breakfast Muffins

Loaded with colorful veggies, these breakfast muffins are not only visually appealing but also burst with flavor. I combine diced bell peppers, zucchini, and spinach with a beaten egg mixture, then pour it into muffin tins. Air frying makes them extra fluffy while keeping the calorie count low. They’re ideal for busy mornings when you need a nutritious bite on the run.

Ingredients:

• 4 eggs (or 4 egg whites for fewer calories)
• 1/2 cup diced bell peppers
• 1/2 cup diced zucchini
• 1/2 cup chopped spinach
• 1/4 cup diced tomatoes
• Salt and pepper, to taste

Cooking Instructions:

1. Beat the eggs and mix in all the diced vegetables.
2. Season with salt and pepper.
3. Spoon the mixture into a greased or silicone muffin tray.
4. Preheat the air fryer to 350°F (175°C) and bake for about 12 minutes until the muffins are set.

Pro Tip:
Try adding a sprinkle of low-fat cheese on top for an extra flavor boost without too many extra calories!

3. Air Fryer Oatmeal Cups

These oatmeal cups are a creative twist on your usual bowl of oats. I combine rolled oats with almond milk, a touch of low-calorie sweetener, and berries to form a thick batter that’s poured into mini silicone cups. Air frying gives them a slightly crispy edge while keeping the center soft and warm—perfect for a filling yet low-calorie start.

Ingredients:

• 1 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 egg white
• 1/4 cup mixed berries
• 1 teaspoon low-calorie sweetener
• 1/2 teaspoon cinnamon
• A pinch of salt

Cooking Instructions:

1. Mix oats, almond milk, egg white, sweetener, cinnamon, and salt in a bowl.
2. Gently fold in the berries.
3. Spoon the mixture into silicone muffin cups.
4. Preheat the air fryer to 350°F (175°C) and cook for 10 minutes until the edges are set.

Pro Tip:
Serve these oatmeal cups with a dollop of Greek yogurt for an extra protein punch without adding many calories.

4. Air Fryer Banana Pancakes

For those mornings when you need something sweet yet healthy, these banana pancakes are a dream. Made with mashed bananas, a beaten egg, and a little whole wheat flour, the batter is poured onto a lightly greased air fryer-safe pan. The pancakes turn out soft with a slight crisp on the edges. They’re a nutritious twist on the traditional pancake without all the extra sugars and fats.

Ingredients:

• 1 ripe banana, mashed
• 1 egg
• 1/4 cup whole wheat flour
• 1/4 teaspoon baking powder
• A pinch of cinnamon
• Cooking spray

Cooking Instructions:

1. In a bowl, mix mashed banana and egg until smooth.
2. Stir in the whole wheat flour, baking powder, and cinnamon.
3. Lightly spray a small air fryer-safe pan and pour small rounds of batter onto it.
4. Air fry at 350°F (175°C) for about 5–7 minutes until pancakes are golden and set.

Pro Tip:
Keep the pancakes small to ensure they cook evenly and pair them with a few slices of fresh fruit for a refreshing touch.

5. Air Fryer Avocado Toast Bites

I reinvented the classic avocado toast by turning it into bite-sized treats using whole grain bread and smashed avocado. After lightly toasting the bread in the air fryer, I spread a thin layer of avocado seasoned with salt, pepper, and a squeeze of lemon. These mini toasts are easy to eat on the go and pack all the flavor of traditional avocado toast, but in a fun, portion-controlled format.

Ingredients:

• 2 slices of whole grain bread, cut into small squares
• 1 ripe avocado, mashed
• Salt and pepper, to taste
• 1/2 teaspoon lemon juice

Cooking Instructions:

1. Preheat your air fryer to 350°F (175°C).
2. Place the bread squares in the air fryer basket and toast for 3–4 minutes until lightly crispy.
3. Mix mashed avocado with lemon juice, salt, and pepper.
4. Spread a thin layer on the toasted bread squares.

Pro Tip:
For extra crunch, you can sprinkle a few chia seeds or red pepper flakes on top before serving.

6. Air Fryer Spinach and Mushroom Egg Cups

These egg cups are a savory delight that combine nutrient-rich spinach and mushrooms with egg whites for a light, protein-packed breakfast. I sauté the mushrooms lightly with garlic and mix them with spinach before combining them with beaten egg whites. Then, I pour the mixture into silicone cups and air fry until the edges are firm and the tops are just set.

Ingredients:

• 6 egg whites
• 1/2 cup chopped mushrooms
• 1/2 cup chopped spinach
• 1 clove garlic, minced
• Salt and pepper, to taste

Cooking Instructions:

1. Sauté mushrooms and garlic in a non-stick pan until softened, then mix with chopped spinach.
2. Whisk egg whites with salt and pepper, and stir in the mushroom-spinach mixture.
3. Pour evenly into silicone muffin cups.
4. Preheat the air fryer to 350°F (175°C) and cook for about 10–12 minutes until set.

Pro Tip:
Add a pinch of smoked paprika for a subtle smoky flavor that complements the veggies beautifully.

7. Air Fryer Turkey Sausage Patties

These turkey sausage patties are a lean and flavorful breakfast option. I combine ground turkey with a blend of herbs and spices, then form them into small patties that crisp up nicely in the air fryer. They’re great as a stand-alone protein or paired with a few egg white frittatas. Plus, they’re designed to be under 200 calories each, making them an excellent low-calorie choice.

Ingredients:

• 8 oz lean ground turkey
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried sage
• Salt and pepper, to taste

Cooking Instructions:

1. In a bowl, mix ground turkey with garlic powder, onion powder, sage, salt, and pepper.
2. Form small patties with the mixture.
3. Preheat your air fryer to 375°F (190°C) and place the patties in a single layer.
4. Cook for 10–12 minutes, flipping halfway through until the patties are firm and cooked through.

Pro Tip:
Make a larger batch on Sunday and store in the fridge for a quick breakfast throughout the week.

8. Air Fryer Mini Breakfast Quesadillas

These mini breakfast quesadillas are a fun way to enjoy a savory meal in under 200 calories. I fill a small whole wheat tortilla with a mix of egg whites, chopped veggies, and a sprinkle of low-fat cheese. After folding, I lightly spray the quesadilla with cooking oil and air fry it until the tortilla is crisp and the filling is heated through.

Ingredients:

• 1 small whole wheat tortilla
• 3 egg whites, scrambled
• 1/4 cup diced bell peppers and onions
• 1 tablespoon low-fat shredded cheese
• Salt and pepper, to taste

Cooking Instructions:

1. Scramble the egg whites with salt and pepper.
2. Place the tortilla on a flat surface, spread the scrambled eggs and diced veggies, and sprinkle with cheese. Fold it in half.
3. Lightly spray the folded tortilla with cooking spray.
4. Preheat your air fryer to 375°F (190°C) and cook for 5–7 minutes until crispy.

Pro Tip:
Cut the quesadilla into wedges once done and serve with a side of salsa for an extra flavor kick.

9. Air Fryer Cottage Cheese Berry Bowl

This isn’t a baked dish per se, but I use the air fryer to warm a bowl of cottage cheese mixed with fresh berries and a dash of cinnamon. It’s an unusual twist on your standard breakfast bowl, offering a mix of creamy, tangy, and sweet flavors. The light warming in the air fryer slightly softens the berries, making the bowl extra comforting on a cool morning.

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 1/4 teaspoon cinnamon
• A drizzle of low-calorie sweetener (optional)

Cooking Instructions:

1. Place the cottage cheese in a small, air fryer-safe bowl.
2. Top with mixed berries and sprinkle with cinnamon and sweetener if using.
3. Air fry at 325°F (165°C) for 3–4 minutes, just until the berries warm up slightly.

Pro Tip:
This bowl is best served immediately. The warming process enhances the flavors without compromising the texture of the cottage cheese.

10. Air Fryer Sweet Potato Hash Browns

These hash browns are a crisp, delicious way to start your day without overloading on calories. I grate a small sweet potato, squeeze out excess moisture, and mix in a little salt and pepper.

Then, I form small patties and air fry them until they’re golden and crispy. They’re naturally sweet and pair well with a side of egg whites.

Ingredients:

• 1 small sweet potato, grated
• Salt and pepper, to taste
• 1 teaspoon olive oil spray

Cooking Instructions:

1. Grate the sweet potato and pat dry with a paper towel.
2. Season with salt and pepper.
3. Form small, flat patties and lightly spray with olive oil.
4. Preheat the air fryer to 375°F (190°C) and cook for 10–12 minutes until crisp on the edges.

Pro Tip:
For an extra layer of flavor, add a pinch of paprika or garlic powder to the grated sweet potato before forming the patties.

11. Air Fryer Apple Cinnamon Oatmeal Bake

This warm oatmeal bake is a comforting blend of oats, diced apples, and cinnamon, baked into a portable breakfast dish. I mix rolled oats with a bit of unsweetened almond milk, diced apple, and a touch of low-calorie sweetener, then pour the mixture into a small baking dish. The air fryer bakes it until the top is slightly crunchy while the inside stays moist and hearty.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 small apple, diced
• 1 teaspoon cinnamon
• 1 teaspoon low-calorie sweetener
• A pinch of salt

Cooking Instructions:

1. Combine oats, almond milk, diced apple, cinnamon, sweetener, and salt in a bowl.
2. Pour the mixture into a small, greased air fryer-safe dish.
3. Preheat the air fryer to 350°F (175°C) and bake for 12–15 minutes until the top is set.

Pro Tip:
Top with a few extra apple slices or a sprinkle of extra cinnamon after baking for added texture and flavor.

12. Air Fryer Breakfast Burrito

This breakfast burrito is a lean version of the classic, filled with scrambled egg whites, veggies, and wrapped in a low-calorie tortilla. I use a whole wheat or low-carb tortilla, add a thin layer of scrambled egg whites mixed with diced tomatoes, spinach, and onions, then fold it up and lightly air fry it to get a crispy exterior. It’s a satisfying, portable option perfect for busy mornings.

Ingredients:

• 1 low-calorie whole wheat tortilla
• 3 egg whites, scrambled
• 1/4 cup diced tomatoes and spinach
• 1 tablespoon diced onions
• Salt and pepper, to taste

Cooking Instructions:

1. Prepare scrambled egg whites with salt, pepper, diced tomatoes, spinach, and onions.
2. Spoon the mixture onto the tortilla, roll it tightly.
3. Lightly spray the burrito with cooking spray.
4. Preheat the air fryer to 375°F (190°C) and cook for 5–7 minutes until the tortilla is crisp.

Pro Tip:
Cut the burrito in half and serve with a side of salsa for an extra burst of flavor.

13. Air Fryer Quinoa Breakfast Bowl

This bowl is a hearty, nutrient-packed option that combines quinoa with egg whites and a mix of fresh veggies. I cook quinoa ahead of time, then mix it with lightly scrambled egg whites, diced bell peppers, and a few spinach leaves. Air frying it briefly melds the flavors and warms the bowl without overcooking the ingredients.

Ingredients:

• 1/2 cup cooked quinoa
• 3 egg whites, scrambled
• 1/4 cup diced bell peppers
• A handful of spinach leaves
• Salt and pepper, to taste

Cooking Instructions:

1. Mix cooked quinoa with scrambled egg whites, bell peppers, and spinach.
2. Season with salt and pepper.
3. Transfer to a small air fryer-safe bowl.
4. Air fry at 350°F (175°C) for 5 minutes until warmed through.

Pro Tip:
This breakfast bowl is great for meal prep. Make extra quinoa and add different veggies for variety throughout the week.

14. Air Fryer Zucchini and Egg Bake

A twist on the classic frittata, this zucchini and egg bake layers thinly sliced zucchini with egg whites and herbs. I arrange zucchini slices in a small baking dish, pour seasoned egg whites over them, and let the air fryer work its magic.

The result is a light, savory dish with a tender texture and subtle zucchini flavor that perfectly complements the eggs.

Ingredients:

• 1 small zucchini, thinly sliced
• 4 egg whites
• Salt, pepper, and dried herbs (thyme or basil), to taste
• A few cherry tomato halves (optional)

Cooking Instructions:

1. Arrange zucchini slices in an air fryer-safe dish.
2. Whisk egg whites with salt, pepper, and herbs; pour over zucchini.
3. Add cherry tomato halves if using.
4. Preheat the air fryer to 350°F (175°C) and bake for 10–12 minutes until set.

Pro Tip:
For a little extra flavor, drizzle a tiny bit of olive oil over the top before baking.

15. Air Fryer Blueberry French Toast Sticks

These French toast sticks are a fun, portion-controlled way to enjoy a classic breakfast favorite. I cut whole grain bread into sticks, dip them in an egg mixture flavored with a touch of cinnamon and vanilla, then air fry until crispy. They’re perfect for dunking in a small amount of sugar-free syrup while keeping calories in check.

Ingredients:

• 2 slices whole grain bread, cut into sticks
• 1 egg or 2 egg whites
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla extract
• Cooking spray

Cooking Instructions:

1. Whisk the egg with cinnamon and vanilla.
2. Dip each bread stick into the mixture, ensuring it’s fully coated.
3. Lightly spray with cooking spray.
4. Preheat the air fryer to 350°F (175°C) and cook for 5–7 minutes until golden and crisp.

Pro Tip:
Keep an eye on them as they cook quickly, and serve immediately for that best crispy texture.

16. Air Fryer Chia Pudding Cups

I’ve adapted a traditional chia pudding into a warm, lightly baked version using the air fryer. Mix chia seeds with unsweetened almond milk, a little low-calorie sweetener, and vanilla extract, then pour into small ramekins. A quick bake in the air fryer gives it a slightly set texture while preserving the pudding’s creamy consistency.

Ingredients:

• 3 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1 teaspoon low-calorie sweetener
• 1/4 teaspoon vanilla extract

Cooking Instructions:

1. Stir together chia seeds, almond milk, sweetener, and vanilla in a small bowl.
2. Let it sit for 5 minutes, then stir again.
3. Pour the mixture into small ramekins.
4. Preheat the air fryer to 325°F (165°C) and bake for 6–8 minutes—just enough to warm it without fully setting it.

Pro Tip:
Serve immediately with fresh berries on top, or chill overnight for a firmer pudding if you prefer.

17. Air Fryer Greek Yogurt Pancakes

These pancakes use Greek yogurt for extra protein and a tangy flavor. I blend Greek yogurt with egg whites, a bit of whole wheat flour, and a pinch of baking powder, then air fry small pancakes that come out fluffy and satisfying. They’re a healthy twist on traditional pancakes and perfect for a light breakfast under 200 calories.

Ingredients:

• 1/2 cup nonfat Greek yogurt
• 2 egg whites
• 1/4 cup whole wheat flour
• 1/4 teaspoon baking powder
• A pinch of salt

Cooking Instructions:

1. Blend Greek yogurt, egg whites, flour, baking powder, and salt until smooth.
2. Spoon small rounds of batter onto a greased air fryer-safe plate.
3. Preheat the air fryer to 350°F (175°C) and cook for 5–7 minutes until pancakes are set and lightly browned.

Pro Tip:
Top with a few fresh berries or a drizzle of sugar-free syrup for an extra touch without adding too many calories.

---

18. Air Fryer Eggplant Toast

A creative spin on traditional toast, these eggplant slices serve as a low-calorie base for your favorite toppings. I slice eggplant into thin rounds, lightly season them, and air fry until tender and slightly crispy.

Then, I top them with a mixture of diced tomatoes, basil, and a drizzle of balsamic vinegar. It’s a savory, hearty breakfast that’s both filling and under 200 calories.

Ingredients:

• 1 small eggplant, sliced into 1/4-inch rounds
• 1 tomato, diced
• Fresh basil leaves, chopped
• Salt and pepper, to taste
• 1 teaspoon balsamic vinegar

Cooking Instructions:

1. Lightly season the eggplant slices with salt and pepper.
2. Preheat the air fryer to 375°F (190°C) and cook the slices for 8–10 minutes until tender.
3. Top each slice with diced tomato, basil, and a drizzle of balsamic vinegar.

Pro Tip:
For a crispier texture, brush the eggplant slices with a tiny bit of olive oil before air frying.

19. Air Fryer Strawberry & Banana Breakfast Parfait

This warm breakfast parfait features lightly air-fried strawberries and banana slices layered with low-fat Greek yogurt. I air fry the fruit for a few minutes to intensify their natural sweetness, then layer them in a small bowl with Greek yogurt. It’s a fresh, creamy, and satisfying breakfast that feels indulgent yet stays under 200 calories.

Ingredients:

• 1/2 cup nonfat Greek yogurt
• 1/2 banana, sliced
• 1/2 cup strawberries, hulled and sliced
• A sprinkle of cinnamon

Cooking Instructions:

1. Arrange the banana and strawberry slices in a single layer and air fry at 350°F (175°C) for 3–4 minutes until just softened.
2. In a serving glass or bowl, layer Greek yogurt with the warm fruit.
3. Sprinkle a pinch of cinnamon on top.

Pro Tip:
This parfait is best enjoyed warm; the slight warmth of the fruit contrasts nicely with the cool yogurt, enhancing the flavors.

20. Air Fryer Oat and Blueberry Bars

These oat and blueberry bars are a wholesome, grab-and-go breakfast option. I combine rolled oats with a little whole wheat flour, unsweetened almond milk, and fresh blueberries to form a thick batter.

The mixture is pressed into a small baking pan and air fried until the edges are crisp and the center is set. They’re chewy, flavorful, and perfect for those busy mornings.

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup whole wheat flour
• 1/4 cup unsweetened almond milk
• 1/2 cup fresh blueberries
• 1 teaspoon low-calorie sweetener
• 1/4 teaspoon cinnamon
• A pinch of salt

Cooking Instructions:

1. Mix oats, flour, sweetener, cinnamon, and salt in a bowl.
2. Stir in almond milk until combined, then gently fold in blueberries.
3. Press the mixture into a greased, air fryer-safe baking pan.
4. Preheat the air fryer to 350°F (175°C) and bake for 12–15 minutes until set and golden around the edges.

Pro Tip:
Let the bars cool completely before slicing to ensure they hold together well and have a firm, chewy texture.

Conclusion

I hope you enjoy these 20 best air fryer breakfasts under 200 calories as much as I do. Each recipe is crafted to bring you a healthy start to your day without sacrificing flavor or satisfaction.

Whether you’re a fan of egg-based dishes, hearty oatmeal creations, or creative twists on classic breakfast favorites, there’s something here to suit every taste and busy morning schedule.

Give these recipes a try, experiment with your own variations, and remember that a nourishing breakfast can be both light and absolutely delicious. Happy air frying and have a fantastic morning!