7 Easy Air Fryer Recipes Under 300 Calories
The air fryer has revolutionized home cooking, offering a healthier way to achieve that coveted crispy texture without the guilt of deep frying. Whether you’re meal prepping for the week or looking for quick weeknight dinners, these seven recipes deliver maximum flavor with minimal calories. Each dish clocks in under 300 calories per serving, proving that healthy eating doesn’t mean sacrificing taste.
Crispy Air Fryer Chicken Tenders (245 calories)
Forget the drive-through. These golden chicken tenders are coated in seasoned panko breadcrumbs and cook to perfection in just 12 minutes. The secret? A light spray of olive oil and a flip halfway through ensures even browning. Serve with a tangy honey mustard dip, and you’ve got a crowd-pleaser that kids and adults alike will devour.
Pro tip: Use chicken breast cut into strips for the leanest option, and season the breadcrumbs with garlic powder, paprika, and a pinch of cayenne for extra kick.
Perfectly Roasted Brussels Sprouts (135 calories)
If you think you don’t like Brussels sprouts, you haven’t tried them in an air fryer. Halved and tossed with just a touch of olive oil, salt, and pepper, these little gems caramelize beautifully in 15 minutes at 375°F. The outer leaves turn crispy while the centers stay tender—a textural dream.
Variation: Toss with balsamic glaze and a sprinkle of parmesan in the last two minutes of cooking for an elevated side dish.
Spicy Shrimp Tacos (280 calories)
These shrimp tacos come together in under 20 minutes, making them perfect for busy weeknights. Season peeled shrimp with chili powder, cumin, and lime juice, then air fry at 400°F for 8 minutes. Nestle them in corn tortillas with shredded cabbage, cilantro, and a squeeze of lime.
Make it complete: Top with a dollop of Greek yogurt mixed with lime juice and hot sauce for a lighter alternative to sour cream.
Herb-Crusted Salmon (265 calories)
Salmon in the air fryer is foolproof—no more undercooked centers or dried-out edges. A simple herb crust of fresh dill, parsley, and lemon zest elevates this weeknight staple. Cook at 390°F for 8-10 minutes, depending on thickness, and you’ll have flaky, moist fish every time.
Pairing suggestion: Serve over a bed of arugula dressed with lemon vinaigrette for a complete meal under 400 calories.
Crispy Zucchini Fries (95 calories)
These addictive zucchini fries prove that vegetables can be just as satisfying as their potato counterparts. Cut zucchini into sticks, dredge in egg white, then coat with a mixture of breadcrumbs and parmesan. Air fry at 400°F for 10 minutes, shaking the basket halfway through.
Dipping options: Marinara sauce or garlic aioli made with Greek yogurt keeps the calorie count in check while adding big flavor.
Turkey Meatballs (220 calories for 4 meatballs)
Ground turkey gets a bad rap for being dry, but not in the air fryer. Mixed with breadcrumbs, egg, garlic, and Italian herbs, these meatballs stay juicy thanks to the circulating hot air. Cook at 380°F for 12 minutes, and you’ve got protein-packed additions for pasta, subs, or meal prep bowls.
Make ahead: These freeze beautifully. Double the batch and freeze half for quick future meals.
Sweet Potato Chips (160 calories)
Skip the potato chip aisle and make your own at home. Thinly sliced sweet potatoes tossed with just a teaspoon of olive oil and sea salt transform into crispy, satisfying chips in 15 minutes. The key is slicing them uniformly—a mandoline makes quick work of this.
Flavor variations: Try cinnamon and a tiny drizzle of honey for a sweet version, or smoked paprika and cumin for a savory kick.
