Air fryers have really changed the way healthy meals get made, offering a super easy method to cook food that’s both crispy and low in calories.
These recipes are designed to help keep the calorie count under 300 per serving, making them perfect for anyone aiming for effortless weight loss.
Besides this, the following dishes use everyday ingredients, simple techniques, and a dash of creativity to ensure that meals are both satisfying and nutritious.
1. Air Fryer Chicken Breast with Herbs
A lean, protein-packed option that’s perfect for a light dinner, this chicken breast dish is both simple and flavorful.
Seasoned with rosemary, thyme, and garlic powder, a 4-ounce chicken breast is brushed with olive oil and cooked to juicy perfection.
Ingredients
- 1 skinless, boneless chicken breast (approx. 4 oz)
- 1 tsp olive oil
- 1/2 tsp dried rosemary
- 1/2 tsp dried thyme
- 1/4 tsp garlic powder
- Salt and pepper to taste
- A squeeze of lemon juice
Directions
- Preheat the air fryer to 375°F.
- Lightly brush the chicken with olive oil, then season evenly with herbs, garlic powder, salt, and pepper.
- Place the chicken in the air fryer and cook for 12–15 minutes, flipping halfway through.
- Once cooked, drizzle with lemon juice before serving.
This recipe works great with a side of steamed veggies or a fresh salad, keeping the entire plate under 300 calories.
2. Air Fryer Salmon Fillet with Lemon Dill
A quick and elegant dish, the salmon fillet is loaded with omega-3s while keeping the calorie count in check. A 4-ounce fillet is enhanced with a bit of olive oil and aromatic dill, offering a perfect balance between tangy lemon and fresh dill notes.
Ingredients
- 1 salmon fillet (4 oz)
- 1 tsp olive oil
- 1/2 tsp dried dill weed
- Salt and pepper to taste
- Lemon slices
Directions
- Preheat the air fryer to 400°F.
- Rub the salmon with olive oil and season with dill, salt, and pepper.
- Arrange the fillet in the air fryer basket and cook for about 8–10 minutes, until the salmon flakes easily with a fork.
- Serve with lemon slices on top for an extra kick of flavor.
This dish pairs well with lightly seasoned quinoa or a mix of steamed broccoli and carrots, making for a balanced, low-calorie meal.
3. Crispy Air Fryer Tofu Bites
Vegetarian options are abundant with this air fryer tofu recipe. Firm tofu cubes are marinated in a blend of soy sauce and garlic, then crisped up until golden.
Even those who aren’t tofu enthusiasts might find themselves pleasantly surprised by this dish.
Ingredients
- 1 block firm tofu, pressed and cut into 1-inch cubes
- 1 tbsp low-sodium soy sauce
- 1 tsp garlic powder
- 1 tsp olive oil
- 1/4 tsp black pepper
- 1/2 tsp cornstarch (optional, for extra crispiness)
Directions
- Toss tofu cubes in soy sauce, garlic powder, olive oil, and black pepper. If a crispier texture is desired, lightly coat with cornstarch.
- Preheat the air fryer to 375°F.
- Spread the tofu in a single layer and air fry for 12–15 minutes, shaking the basket halfway through.
- Serve hot with a side of your favorite dipping sauce, like a low-calorie sriracha mayo.
These tofu bites make a great snack or can be tossed into a salad for added protein without blowing the calorie budget.
4. Air Fryer Zucchini Fries
A healthier twist on the classic fry, zucchini fries are crunchy, satisfying, and very low in calories. They’re lightly breaded with whole-wheat breadcrumbs and baked in the air fryer until golden and crisp.
Ingredients
- 2 medium zucchinis, cut into sticks
- 1/2 cup whole-wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg, lightly beaten
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Cooking spray
Directions
- Preheat the air fryer to 400°F.
- Dip each zucchini stick in the beaten egg, then roll in a mixture of breadcrumbs, Parmesan, garlic powder, salt, and pepper.
- Arrange the sticks in the air fryer basket in a single layer.
- Spray lightly with cooking spray and air fry for 10–12 minutes, until crispy and golden.
These zucchini fries are a fantastic side dish or a snack on their own, keeping things deliciously under 300 calories.
5. Air Fryer Shrimp Skewers
For seafood lovers, these shrimp skewers pack a punch of flavor with minimal calories. Shrimp are marinated in a zesty blend of lime juice, garlic, and a hint of chili, then grilled to perfection in the air fryer.
Ingredients
- 10 large shrimp, peeled and deveined
- 1 tbsp lime juice
- 1 tsp olive oil
- 1 garlic clove, minced
- 1/4 tsp chili flakes
- Salt and pepper to taste
- Fresh cilantro for garnish
Directions
- In a bowl, combine lime juice, olive oil, garlic, chili flakes, salt, and pepper.
- Toss the shrimp in the marinade and let sit for 10 minutes.
- Thread the shrimp onto skewers. Preheat the air fryer to 400°F.
- Cook the skewers for 6–8 minutes, turning once midway through.
- Garnish with fresh cilantro before serving.
These shrimp skewers are especially great for a quick, protein-rich dinner or as an appetizer at a gathering.
6. Air Fryer Stuffed Bell Peppers
Colorful and packed with nutrients, these stuffed bell peppers are a meal in themselves. Filled with lean ground turkey, quinoa, and a medley of spices, each pepper is baked until tender and delicious.
Ingredients
- 2 large bell peppers, halved and seeded
- 4 oz lean ground turkey
- 1/3 cup cooked quinoa
- 1/4 cup diced tomatoes
- 1/4 cup black beans (rinsed and drained)
- 1/2 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
- A sprinkle of shredded low-fat cheese (optional)
Directions
- Preheat the air fryer to 375°F.
- In a pan, lightly brown the ground turkey and mix in the quinoa, tomatoes, black beans, cumin, paprika, salt, and pepper.
- Spoon the mixture into the bell pepper halves and top with a sprinkle of cheese if desired.
- Air fry the stuffed peppers for 12–15 minutes until the peppers are tender.
This meal is not only low in calories but also rich in protein and fiber, making it a balanced option for weight loss.
7. Air Fryer Turkey Meatballs
A twist on a classic comfort food, these turkey meatballs are lean, tasty, and super easy to make. The combination of ground turkey, fresh herbs, and a touch of Parmesan creates a dish that’s satisfying without overloading on calories.
Ingredients
- 8 oz lean ground turkey
- 1/4 cup whole-wheat breadcrumbs
- 1 egg, lightly beaten
- 1 garlic clove, minced
- 1/4 cup grated Parmesan cheese
- 1 tsp dried basil
- Salt and pepper to taste
- Cooking spray
Directions
- Mix all ingredients in a bowl until just combined.
- Form the mixture into small meatballs, about 1 inch in diameter.
- Preheat the air fryer to 400°F and arrange the meatballs in the basket.
- Spray lightly with cooking spray and cook for 10–12 minutes, turning halfway through, until golden brown and cooked through.
Serve these meatballs with a side of steamed veggies or a light marinara sauce for an extra layer of flavor.
8. Air Fryer Veggie Chips
A perfect, crunchy snack, these air fryer veggie chips are simple to make and very low in calories. Sliced thinly and lightly seasoned, they provide a satisfying crunch that rivals traditional chips.
Ingredients
- 1 medium sweet potato, thinly sliced
- 1 medium beet, thinly sliced
- 1 medium zucchini, thinly sliced
- 1 tsp olive oil
- Salt, pepper, and a pinch of paprika
Directions
- Preheat the air fryer to 375°F.
- Toss the vegetable slices with olive oil, salt, pepper, and paprika.
- Arrange in a single layer in the air fryer basket.
- Cook for 8–10 minutes, checking frequently to ensure they don’t burn.
These veggie chips work well as a snack or a side dish and are a great alternative to high-calorie potato chips.
9. Air Fryer Eggplant Parmesan Bites
For a fun twist on a classic Italian dish, these eggplant Parmesan bites are baked to perfection in the air fryer.
Thin slices of eggplant are lightly breaded and topped with marinara sauce and a sprinkle of mozzarella.
Ingredients
- 1 small eggplant, cut into 1/2-inch slices
- 1/2 cup whole-wheat breadcrumbs
- 1 egg, beaten
- 1/2 cup marinara sauce
- 1/4 cup shredded mozzarella cheese
- 1/2 tsp Italian seasoning
- Salt and pepper to taste
- Cooking spray
Directions
- Preheat the air fryer to 375°F.
- Dip each eggplant slice first in the beaten egg, then coat in breadcrumbs mixed with Italian seasoning, salt, and pepper.
- Air fry the slices for 8 minutes, then top with marinara and mozzarella.
- Return to the air fryer for an additional 3 minutes until the cheese melts.
These bites deliver the flavor of a hearty Italian meal in a light, low-calorie form.
10. Air Fryer Cauliflower Tacos
A creative spin on taco night, these cauliflower tacos feature roasted cauliflower seasoned with taco spices and topped with a tangy slaw. With a light preparation style, they’re both flavorful and under 300 calories per serving.
Ingredients
- 1 small head of cauliflower, cut into bite-sized florets
- 1 tbsp olive oil
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper to taste
- 4 small corn tortillas
- 1 cup shredded cabbage
- 2 tbsp light sour cream or Greek yogurt
- A squeeze of lime
Directions
- Toss the cauliflower in olive oil, chili powder, cumin, salt, and pepper.
- Preheat the air fryer to 400°F and roast the cauliflower for 12 minutes, shaking halfway through.
- Warm the tortillas in a dry pan, then fill them with roasted cauliflower, shredded cabbage, and a drizzle of sour cream.
- Finish with a squeeze of lime over the top.
This taco twist is especially great for busy evenings when a satisfying meal is needed without much fuss.
11. Air Fryer Cod with a Crispy Crust
This cod dish is light yet full of flavor, featuring a crisp coating that’s surprisingly healthy. Cod fillets are brushed with a bit of olive oil and seasoned with a mixture of breadcrumbs and herbs, making them a delightful option for seafood lovers.
Ingredients
- 1 cod fillet (approx. 4 oz)
- 1 tsp olive oil
- 1/3 cup panko breadcrumbs
- 1/2 tsp dried parsley
- 1/2 tsp garlic powder
- Salt and pepper to taste
- A squeeze of lemon
Directions
- Preheat the air fryer to 400°F.
- Brush the cod with olive oil and then coat evenly with a mix of panko, parsley, garlic powder, salt, and pepper.
- Air fry the fillet for 8–10 minutes, until the crust is golden and the fish flakes easily.
- Serve with a squeeze of fresh lemon juice.
Paired with a light salad or steamed greens, this dish is both delightful and low in calories.
12. Air Fryer Portobello Mushroom Burgers
For a vegetarian alternative to a classic burger, these Portobello mushroom burgers are a satisfying option.
The mushrooms are marinated and then grilled in the air fryer until tender, making them a hearty yet low-calorie meal.
Ingredients
- 2 large Portobello mushroom caps, stems removed
- 1 tbsp balsamic vinegar
- 1 tsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 2 whole-grain buns (use half a bun per serving to keep calories low)
- Optional toppings: lettuce, tomato, red onion
Directions
- In a bowl, marinate the mushrooms with balsamic vinegar, olive oil, garlic powder, salt, and pepper for at least 10 minutes.
- Preheat the air fryer to 375°F.
- Place the mushroom caps in the air fryer and cook for 10 minutes, flipping once halfway through.
- Assemble the burger with a small amount of whole-grain bun and favorite toppings.
These burgers are a filling option that doesn’t break the calorie bank while offering rich, earthy flavors.
13. Air Fryer Chicken Lettuce Wraps
Light and fresh, these chicken lettuce wraps are perfect for a low-calorie lunch or dinner. Shredded chicken is mixed with diced vegetables and a hint of Asian-inspired sauce, all wrapped in crisp lettuce leaves.
Ingredients
- 4 oz cooked chicken breast, shredded
- 1/4 cup diced bell pepper
- 1/4 cup shredded carrots
- 1/4 cup chopped green onions
- 1 tbsp low-sodium soy sauce
- 1 tsp rice vinegar
- 1/2 tsp sesame oil
- Salt and pepper to taste
- Large lettuce leaves for wrapping
Directions
- Combine shredded chicken, bell pepper, carrots, green onions, soy sauce, rice vinegar, and sesame oil in a bowl.
- Toss gently and adjust seasoning with salt and pepper.
- Spoon the mixture onto washed lettuce leaves and serve immediately.
These wraps are crisp, refreshing, and easy to customize with your favorite crunchy veggies.
14. Air Fryer Turkey Zucchini Boats
A creative way to enjoy both protein and veggies, these turkey zucchini boats are stuffed with lean turkey, tomatoes, and a touch of cheese. The zucchini halves are hollowed out, filled, and then baked until tender in the air fryer.
Ingredients
- 2 medium zucchinis, halved lengthwise and scooped out
- 4 oz lean ground turkey
- 1/4 cup diced tomatoes
- 1/4 cup chopped spinach
- 1 garlic clove, minced
- 1/4 cup shredded low-fat mozzarella cheese
- Salt, pepper, and Italian seasoning to taste
Directions
- Preheat the air fryer to 375°F.
- In a pan, cook the ground turkey with garlic, then mix in diced tomatoes, spinach, salt, pepper, and Italian seasoning.
- Stuff each zucchini half with the turkey mixture and top with mozzarella cheese.
- Air fry for 10–12 minutes until the zucchini is tender and the cheese has melted.
These zucchini boats are a hearty option that fills the plate with nutrition while keeping calories in check.
15. Air Fryer Cod Tacos
This twist on tacos uses baked cod instead of traditional meat fillings. Lightly seasoned and cooked until flaky, the cod is paired with crunchy cabbage slaw and a drizzle of a low-calorie dressing.
Ingredients
- 1 cod fillet (approx. 4 oz), cut into small pieces
- 1 tsp olive oil
- 1/2 tsp cumin
- Salt and pepper to taste
- 4 small corn tortillas
- 1 cup shredded cabbage
- 2 tbsp plain Greek yogurt
- Juice of 1/2 lime
- Fresh cilantro, chopped
Directions
- Toss the cod pieces with olive oil, cumin, salt, and pepper.
- Preheat the air fryer to 400°F.
- Cook the cod for about 8 minutes until it flakes easily.
- In a bowl, mix shredded cabbage, Greek yogurt, lime juice, and cilantro.
- Assemble tacos by placing cod in tortillas and topping with the slaw.
These tacos bring a refreshing mix of flavors that’s both light and satisfying.
16. Air Fryer Spicy Chickpea Snack
For a crunchy, protein-rich snack, these spicy chickpeas are a perfect choice. They’re tossed in olive oil and spices, then roasted until crisp. Even on busy days, this snack delivers a burst of flavor without unnecessary calories.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tsp olive oil
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (adjust based on heat preference)
- Salt to taste
- A squeeze of lemon juice
Directions
- Preheat the air fryer to 400°F.
- Pat the chickpeas dry with a paper towel.
- Toss the chickpeas with olive oil, smoked paprika, cayenne pepper, and salt.
- Air fry for 12–15 minutes, shaking the basket halfway through.
- Drizzle with a squeeze of lemon juice before serving.
This snack is crunchy, spicy, and perfect for munching on throughout the day, keeping hunger at bay without loading up on calories.
17. Air Fryer Fruit Chips
A sweet and satisfying treat that’s guilt-free, these fruit chips are made from apples and pears sliced thinly. Dust with a pinch of cinnamon before air frying for a dessert-like snack that’s both low-calorie and naturally sweet.
Ingredients
- 1 large apple, cored and thinly sliced
- 1 large pear, cored and thinly sliced
- 1/2 tsp cinnamon
- 1 tsp lemon juice
- A drizzle of honey (optional, and keep it light to maintain low calories)
Directions
- Toss the fruit slices with lemon juice and cinnamon (and honey if desired).
- Preheat the air fryer to 350°F.
- Arrange the fruit slices in a single layer in the basket.
- Air fry for 10–12 minutes until crisp, keeping an eye on them to avoid burning.
These fruit chips make a fantastic, naturally sweet snack that’s perfect after dinner or as a midday pick-me-up.
Final Thoughts
Each of these 17 air fryer recipes is designed to deliver flavor without compromising on calorie count.
The dishes include a mix of proteins, vegetables, and even a few fruity treats, all keeping within the 300-calorie mark.
Besides this, they are easy to prepare, perfect for busy evenings, and can be adapted based on personal taste or ingredient availability.
