30 High Protein Low Carb Air Fryer Recipes To Try Tonight

Craving something delicious without the guilt? These 30 high protein low carb air fryer recipes are your kitchen’s new best friends!

From crispy chicken wings to tasty veggie chips, these meals not only satisfy your hunger but also align perfectly with a keto-friendly lifestyle. Air frying helps you achieve that perfect crunch without the calories and unhealthy fats of traditional frying. So whether you are meal prepping for the week or whipping up a quick dinner, these recipes are designed for flavor and nutrition!

Get ready to enjoy healthy air fryer meals that won’t leave you feeling deprived. Let’s dive into flavorful dishes that keep your carb count low and protein high.

1. Crispy Air Fryer Chicken Wings

Want a quick high-protein meal that stays low in carbs? Crispy air fryer chicken wings hit that mark. They stay juicy inside and crisp on the outside. A simple blend of garlic powder, paprika, and a pinch of cayenne wakes up the flavor. You can have this on the table in about 35 minutes.

Nutrition at a glance: roughly 320 calories per serving, 25 g protein, 20 g fat, 2 g net carbs.

Ingredients

– 2 lbs chicken wings

– 1 tsp garlic powder

– 1 tsp paprika

– 1/2 tsp cayenne pepper

– Salt and pepper to taste

– Optional: 1/2 tsp baking powder for extra crispness

– Optional: keto-friendly ranch or low-carb dip for serving

Instructions

1) Preheat the air fryer to 380°F (193°C).

2) Pat the wings dry, then toss with the garlic powder, paprika, cayenne, salt, and pepper. Add baking powder if you want extra bite.

3) Place the wings in a single layer in the air fryer basket. Do not crowd the fins.

4) Cook for 25 minutes, turning halfway, until the skin is crisp and the meat is cooked through.

5) Serve with your chosen low-carb dip for a complete, flavorful bite.

Tips to help you nail it:

– If your batch is large, cook in two rounds to keep air circulating and wings crispy.

– For extra crisp, lightly spray or toss the wings with a tiny bit of oil before cooking.

– Pair with a simple ranch or blue-cheese dip made with Greek yogurt for a clean, high-protein sauce.

Next steps:

– Save this method for weeknights when you crave something salty and satisfying.

– Swap cayenne for chili powder if you want less heat.

– Keep a ready-to-go spice mix on hand to speed up future batches.

2. Air Fryer Salmon with Dill

You want a quick, high protein, low carb dinner that still tastes great. Air fryer salmon with dill fits perfectly. It comes out flaky and moist, with a light, bright herb kick. Dill wakes up the fish without adding carbs. In about 15 minutes you can eat well and stay on track. A simple salad on the side keeps the meal balanced and satisfying.

Here is why this dish helps you stay on plan:

– The air fryer seals in moisture while giving a gentle crust.

– Dill adds fresh flavor with zero extra carbs.

– Salmon packs healthy omega-3 fats and big protein, helping you feel full.

Complete recipe

Ingredients

– 2 salmon fillets (about 6 oz each)

– 2 tbsp olive oil

– 1 tsp garlic powder

– 2 tbsp fresh dill, chopped

– Salt and pepper to taste

– Lemon wedges for serving

Instructions

1. Preheat the air fryer to 400°F (204°C).

2. Rub each fillet with olive oil. Sprinkle garlic powder, dill, salt, and pepper on both sides.

3. Place the fillets in the air fryer basket skin-side down if there is skin.

4. Cook for 10–12 minutes, until the salmon flakes easily with a fork.

5. Serve with a lemon wedge and a simple green salad.

Tip: For extra flavor, marinate the salmon for 30 minutes before cooking.

3. Spicy Air Fryer Shrimp

Need a dinner that fits a high protein, low carb plan and still tastes great? Spicy Air Fryer Shrimp does that in minutes. Shrimp gives you lean protein, and the chili spices wake up your taste buds. The air fryer adds a quick crisp while keeping the shrimp juicy. Pair it with cauliflower rice for a true low‑carb plate.

Here is why it works: prep is quick, cook is brief, and cleanup is easy. You get bold flavor without heavy sauces. Next steps push you into the kitchen fast.

Ingredients

– 1 lb shrimp, peeled and deveined

– 1 tbsp olive oil

– 1 tsp chili powder

– 1/2 tsp paprika

– Salt and pepper to taste

– Optional: 1/2 tsp garlic powder, a squeeze of lime

Instructions

1. Preheat the air fryer to 400°F (204°C).\n

2. Toss shrimp with olive oil and spices until coated.\n

3. Place shrimp in a single layer in the air fryer basket.\n

4. Cook for 10 minutes, shaking halfway through.\n

5. Remove, squeeze lime if you like, and serve over cauliflower rice or lettuce cups.

Nutrition at a glance: Servings 2; Calories 220 per serving; Protein 30 g; Fat 10 g; Net carbs 3 g.

4. Air Fryer Zucchini Fries

Craving a crunchy, low‑carb snack you can whip up in minutes? These air fryer zucchini fries fit the bill. They stay crisp on the outside and tender inside, with a light almond coating that keeps carbs in check. Ready in about 20 minutes, they pair with dips or shine on their own.

Complete recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 150

Nutrition Information: 4g protein, 10g fat, 8g net carbs.

Ingredients

– 2 medium zucchinis, cut into sticks

– 1 egg, beaten

– 1/2 cup almond flour

– 1 tsp Italian seasoning

– Salt and pepper to taste

– Optional: a light spray of olive oil for extra crunch

Instructions

1. Preheat the air fryer to 400°F (204°C).

2. Dip each zucchini stick in the beaten egg, then roll in almond flour mixed with the seasoning and a pinch of salt.

3. Arrange the coated sticks in a single layer in the air fryer basket.

4. Cook for 10 minutes, giving the basket a shake halfway through to help even browning.

5. Remove them when golden and crisp. Serve with a low‑carb dip.

Tip: a quick spray of olive oil before cooking adds extra crunch.

FAQ note: You can bake these in a conventional oven, but they won’t be as crispy.

5. Air Fryer Egg Bites

Want a quick breakfast that fits a low carb plan? You deserve food that tastes good and cooks fast. Air fryer egg bites stay fluffy and mix well with cheese, veggies, or meat. Make a batch on the weekend and you have ready meals for busy mornings.

Ingredients

– 6 eggs

– 1/2 cup shredded cheese

– 1/4 cup bell peppers, diced

– Salt and pepper, to taste

– Optional add-ins: spinach, cooked bacon, chopped herbs

Instructions

1) Preheat the air fryer to 275°F (135°C).

2) In a bowl, whisk eggs, cheese, peppers, salt, and pepper until well mixed.

3) Pour the egg mix into silicone molds or lightly greased muffin tins.

4) Place molds in the air fryer basket and cook for 15 minutes, until set and lightly puffed.

5) Let stand 2 minutes, then remove. Chill leftovers in the fridge for up to a week.

Nutrition

Per serving: about 200 calories, 14 g protein, 15 g fat, 2 g net carbs. Servings: 4

Next steps: customize with spinach, bacon, or herbs to vary the flavor.

6. Air Fryer Turkey Burgers

If you want a high protein, low carb meal that cooks fast, you will love air fryer turkey burgers. They stay moist and lean, with a crisp edge right from the appliance. The air fryer cuts prep time to minutes, and you can wrap the burger in lettuce for a true low carb bite. This dish helps you hit protein goals without extra fat.

Ingredients

– 1 lb ground turkey

– 1 tsp garlic powder

– 1 tsp onion powder

– Salt and pepper to taste

Instructions

1. Preheat the air fryer to 360°F (182°C).

2. In a bowl, mix turkey with seasonings until well combined.

3. Form into four patties.

4. Place patties in the air fryer basket.

5. Cook for 15 minutes, flipping halfway through. Serve on lettuce leaves with your favorite toppings.

Nutrition

– Calories: about 250 per burger

– Protein: 28 g

– Fat: 12 g

– Net carbs: 3 g

Tips for best results

– Try different spice blends to vary the flavor.

– Keep a close eye on time to avoid drying out the meat.

– Swap in a sprinkle of paprika or lemon zest for a fresh twist.

7. Garlic Parmesan Air Fryer Cauliflower

You want a low carb side that sizzles with flavor and fits a busy night.

Garlic and Parmesan coat crispy cauliflower in minutes.

In about 20 minutes you get hot bites that taste rich yet stay light.

This dish pairs with chicken, fish, or a hearty salad.

The air fryer gives a crisp edge without deep frying.

For extra zing, add a pinch of Italian herbs.

You can freeze cauliflower before cooking to have it ready.

When you cook it from frozen, just add a few extra minutes.

Why this works is simple.

A little olive oil carries garlic and cheese into every bite.

Parmesan forms a golden crust that sticks to each floret.

The result is crisp on the outside and tender inside.

Tip: for extra crunch, dust with a touch more Parmesan halfway through.

Tip: finish with a squeeze of lemon or chopped parsley after cooking.

Tip: make a bigger batch and store in the fridge for quick weeknight meals.

Ingredients

– 1 head cauliflower, cut into florets

– 2 tbsp olive oil

– 1/4 cup Parmesan cheese, grated

– 2 garlic cloves, minced

– Salt and pepper to taste

Instructions

1. Preheat the air fryer to 400°F (204°C).

2. In a bowl, toss cauliflower with olive oil, garlic, Parmesan, salt, and pepper.

3. Arrange in a single layer in the air fryer basket.

4. Cook for 10 minutes, shaking the basket halfway through.

5. Serve hot, with extra Parmesan if you like.

Nutrition

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 120

– Protein: 5g, Fat: 10g, Net Carbs: 5g

8. Air Fryer Broccoli and Cheese Bites

You’re after a high-protein, low-carb snack that still tastes great. Air fryer broccoli and cheese bites fit that goal. They hide vegetables inside a crunchy, cheesy shell. You can have them ready in under 15 minutes.

Ingredients

– 1 cup steamed broccoli, chopped

– 1/2 cup cheddar cheese, shredded

– 1/4 cup almond flour

– 1 egg

– Salt and pepper to taste

Instructions

1. Preheat the air fryer to 375°F (190°C).

2. In a bowl, mix broccoli, cheese, almond flour, egg, salt, and pepper until it holds together.

3. Shape the mix into small bite-sized balls.

4. Place bites in the air fryer basket in a single layer.

5. Air fry 5-7 minutes until the outside is golden and crisp. Let them rest a minute before serving.

Nutrition and tips

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 5-7 minutes

– Total Time: 15 minutes

– Calories: 140

– Protein: 6g, Fat: 10g, Net Carbs: 4g

Serving idea: pair with a quick low-carb dip for extra flavor.

9. Air Fryer Tofu with Soy Sauce

Craving a quick, protein-packed meal that stays low in carbs? This air fryer tofu with soy sauce gives a crisp outer bite and a soft, flavorful center. It serves four and fits a busy weeknight. You’ll smell garlic, ginger, and soy as it cooks. It’s versatile enough for bowls, salads, or a simple side dish.

Here is how you make it.

Servings: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Calories: 180

Nutrition Information: 20g protein, 10g fat, 5g net carbs

Ingredients

– 14 oz firm tofu, pressed and cubed

– 2 tbsp soy sauce

– 1 tsp garlic powder

– 1 tsp fresh ginger, grated

– Salt and pepper to taste

Instructions

1. Preheat the air fryer to 375°F (190°C).

2. In a bowl, toss the tofu with soy sauce, garlic powder, grated ginger, salt, and pepper.

3. Arrange in a single layer in the air fryer basket.

4. Cook for 10 minutes, shaking halfway through for even browning.

5. Serve with steamed vegetables or over rice. For extra crunch, sprinkle sesame seeds before serving.

Tip: Pressing tofu helps it crisp better. Wrap in a clean towel and place a light weight on top for about 20 to 30 minutes.

10. Air Fryer Greek Chicken Skewers

Air Fryer Greek Chicken Skewers

You want a quick, protein-packed dinner that fits a low carb plan. These air fryer Greek chicken skewers bring bright Mediterranean flavors to your table. Lean chicken gets a zesty marinade of olive oil, lemon, and oregano. In 30 minutes you’ll have juicy skewers ready to pair with tzatziki and a crisp salad.

Here is why you’ll love them: high protein, low carbs, and they cook evenly in the air fryer. The lemon and oregano wake up your palate. A dollop of tzatziki adds tang and creaminess. It’s simple, satisfying, and great for weeknights.

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 15 minutes

– Total Time: 30 minutes

– Calories: 280

Nutrition Information: 40g protein, 15g fat, 2g net carbs.

Ingredients:

– 1.5 lbs chicken breast, cut into chunks

– 3 tbsp olive oil

– Juice of 1 lemon

– 2 tsp dried oregano

– Salt and pepper to taste

Instructions:

1. In a bowl, mix olive oil, lemon juice, oregano, salt, and pepper. Add chicken and marinate for at least 30 minutes.

2. Preheat the air fryer to 400°F (204°C).

3. Thread marinated chicken onto skewers.

4. Place skewers in the air fryer and cook for 15 minutes, turning halfway through.

5. Serve with tzatziki and a side salad.

Soak skewers in water for 30 minutes to prevent burning!

FAQ: Can I use other meats? Yes, these skewers work great with pork or shrimp too!

11. Air Fryer Stuffed Bell Peppers

Want a quick, high protein dinner that fits a low carb plan? Air fryer stuffed bell peppers fit the bill. They stay tender inside with a touch of crisp on the outside. It’s a complete meal in one dish. You can cook them in about 30 minutes, great for weeknight meals or meal prep.

Here is why this works for you. You get solid protein from meat and cheese. Cauliflower rice adds bulk without many carbs. Peppers bring color and a pleasant bite. The air fryer cuts down time and cleanup. If you need more speed, you can prep the filling ahead and chill it.

Ingredients

– 4 bell peppers, halved

– 1 lb ground turkey or beef

– 1 cup cauliflower rice

– 1 cup shredded cheese

– 1 tsp Italian seasoning

– Salt and pepper to taste

Instructions

1. Preheat air fryer to 360°F (182°C).

2. In a pan, brown the meat until no pink remains.

3. Stir in cauliflower rice, cheese, Italian seasoning, salt, and pepper.

4. Scoop the filling into each pepper half.

5. Place stuffed peppers in the air fryer basket and cook for 20 minutes.

6. If you like, top with more cheese and return to the air fryer for 1–2 minutes until melted.

Flavor tips: mix in a pinch of garlic powder or crushed red pepper for a subtle kick. Use different colored peppers for a vibrant plate.

Nutrition information: about 320 calories per serving. Protein 28 g, fat 18 g, net carbs 7 g.

12. Air Fryer Meatballs

Craving a dinner that’s high in protein and low in carbs? These air fryer meatballs stay juicy and bold in flavor. You cook them fast in the air fryer, then you can dip in marinara or eat them as is. They’re easy to prep, and they freeze well for busy nights.

Complete recipe details:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 250 per serving

– Nutrition Information: 18g protein, 15g fat, 5g net carbs

Ingredients:

– 1 lb ground beef

– 1/2 cup Parmesan cheese, grated

– 1 egg

– 2 tbsp parsley, chopped

– Salt and pepper to taste

– Optional spices: garlic powder, Italian seasoning, pinch of chili flakes

Instructions:

1. Preheat air fryer to 375°F (190°C).

2. In a bowl, mix all ingredients until just combined.

3. Form into small meatballs about 1 inch in diameter.

4. Place in the air fryer basket in a single layer, leaving space between balls.

5. Cook for 20 minutes, shaking the basket halfway through.

6. Serve with marinara sauce or enjoy on their own.

Tips:

– Add a pinch of garlic powder or Italian seasoning for extra flavor.

– These freeze well; reheat in the air fryer for 5 minutes.

13. Air Fryer Parmesan Crusted Asparagus

Want a quick, healthy side that fits a low carb plan? Try air fryer Parmesan crusted asparagus spears. They come out crispy, cheesy, and full of garlic aroma. With 15 minutes from start to finish, you get a tasty side you can serve with chicken or fish tonight.

Ingredients

– 1 lb asparagus, trimmed

– 1/2 cup grated Parmesan cheese

– 2 tbsp olive oil

– 2 garlic cloves, minced

– Salt and pepper to taste

– Optional: lemon juice for serving

Instructions

1. Preheat air fryer to 400°F (204°C).

2. In a bowl, toss asparagus with olive oil, garlic, Parmesan, salt, and pepper until evenly coated.

3. Arrange in a single layer in the air fryer basket.

4. Cook for 10 minutes, shaking the basket halfway through for even browning.

5. Serve hot, with a squeeze of lemon if you like.

Nutrition

– Servings: 4

– Calories: 120 per serving

– Protein: 5g, Fat: 8g, Net carbs: 3g

– Total Time: 15 minutes

– Prep Time: 5 minutes

– Cook Time: 10 minutes

14. Air Fryer Buffalo Cauliflower Bites

Craving a crisp, spicy snack that stays low carb and helps you meet your protein goals? You want real flavor without a heavy plate, so you can snack freely and still feel light. Buffalo cauliflower bites give you that zing with fewer carbs and a satisfying crunch. They cook fast in the air fryer, so you can enjoy a hot, tasty bite tonight.

FAQ: Can I use frozen cauliflower? Yes, add 2 to 4 extra minutes for cooking.

Ingredients

– 1 head cauliflower, cut into florets

– 1/2 cup buffalo sauce

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions

1. Preheat air fryer to 400°F (204°C).

2. In a bowl, toss florets with olive oil, buffalo sauce, salt, and pepper. Make sure each piece is evenly coated.

3. Place in air fryer basket in a single layer. Do not overcrowd the basket.

4. Cook 15 minutes, shaking halfway through. This helps every bite become crispy.

5. Serve with ranch or blue cheese for dipping. If you like extra heat, drizzle a touch more buffalo sauce.

15. Air Fryer Coconut Shrimp

Craving a bright, crunchy snack that fits a low carb plan? Coconut shrimp hits the spot. The air fryer gives a light, crispy coat without deep frying. In about 15 minutes you get shrimp that are golden and lightly sweet from coconut. Serve with sweet chili sauce for a quick starter or a simple dinner.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 5 minutes

– Total Time: 15 minutes

– Calories: 250

– Nutrition: 20g protein, 12g fat, 8g net carbs

Ingredients

– 1 lb shrimp, peeled and deveined

– 1/2 cup shredded coconut

– 1/2 cup almond flour

– 1 egg

– Salt and pepper to taste

– Optional: olive oil spray for extra crisp

Instructions

1) Preheat the air fryer to 375°F (190°C).

2) Beat the egg in a bowl. In a second bowl, mix the coconut, almond flour, salt, and pepper.

3) Dip each shrimp in the egg, then roll in the coconut–almond coating.

4) Place shrimp in a single layer in the air fryer basket. Lightly spray with olive oil.

5) Air fry 5–8 minutes, until the coating is golden and the shrimp are cooked through. Shake halfway.

Tips

For extra crisp, give the coated shrimp a light spray of olive oil before cooking.

FAQ

Can I use frozen shrimp? Yes. Thaw first and pat dry before coating.

16. Air Fryer Chicken Parmesan

Want a high protein, low carb dish that tastes like a treat? Air fryer chicken parmesan fits. It stays full of flavor with less grease. You get a crispy crust, juicy chicken, and melty cheese in minutes.

With almond flour as the crust, you bite into a crunchy layer without the extra carbs. Marinara brightens every bite, while mozzarella adds a creamy finish. This is a weeknight favorite that fits many diets.

Here is the complete recipe you can try tonight.

Ingredients

– 2 chicken breasts, pounded thin

– 1/2 cup almond flour

– 1 egg, beaten

– 1/2 cup marinara sauce

– 1/2 cup mozzarella cheese, shredded

– Optional: 1/2 tsp Italian seasoning, salt and pepper to taste

Instructions

1) Preheat the air fryer to 400°F (204°C).

2) Season the chicken lightly with salt and pepper. Beat the egg in a shallow bowl. Dip the chicken in egg, then coat with almond flour mixed with Italian seasoning.

3) Lightly spray the air fryer basket with oil. Place the coated chicken inside and cook for 10–12 minutes.

4) Flip the pieces, top each with marinara sauce and mozzarella. Cook 4–6 minutes more until the cheese melts and the chicken reaches 165°F.

5) Let the dish rest for 2–3 minutes, then serve with a simple salad or steamed vegetables. A sprinkle of fresh basil adds a bright aroma.

Nutritional snapshot: Servings 4; Calories 320 per serving; Protein 35 g; Fat 18 g; Net carbs 6 g.

17. Air Fryer Bacon-Wrapped Asparagus

Your goal is a snack that fits a low carb plan and still feels special, something you can share or enjoy alone. This air fryer bacon-wrapped asparagus does just that, giving you a quick, satisfying bite that tastes like a treat. You get a smoky bite from bacon paired with bright, crisp asparagus, while the whole dish stays light on carbs. It cooks in about 25 minutes with little mess, so you can serve it as an appetizer or a quick side.

Here is the complete recipe.

Ingredients

– 1 lb asparagus, trimmed

– 8 slices thick-cut bacon

– Salt and pepper to taste

Instructions

1. Preheat your air fryer to 400°F (204°C).

2. Wrap each asparagus spear with a slice of bacon. Secure with a toothpick if needed.

3. Lightly season with salt and pepper.

4. Place in a single layer in the air fryer basket.

5. Cook 12-15 minutes, until the bacon is crisp and the asparagus is tender.

6. Remove and let rest a minute before serving.

Nutrition

– Calories: about 200

– Protein: 10 g

– Fat: 16 g

– Net carbs: 2 g

Tip: If you want a lighter option, you can use turkey bacon, but cooking time may vary.

Craving a snack that feels indulgent but stays low on carbs? Try air fryer bacon-wrapped asparagus! It’s the perfect bite—crispy, smoky, and loaded with high protein. Snack smarter tonight!

18. Air Fryer Breakfast Burrito

You want a fast breakfast that is high in protein and low in carbs. An air fryer makes it quick and easy. This burrito packs eggs, cheese, and veggies and keeps you full. With about 20 minutes from start to finish, it’s a smart grab‑and‑go morning choice.

Servings: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Calories: 250

Nutrition: 18g protein, 15g fat, 5g net carbs

Ingredients

– 4 low-carb tortillas

– 6 eggs, beaten

– 1/2 cup shredded cheese

– 1/2 cup bell peppers, diced

– Salt and pepper to taste

Instructions

1. Preheat the air fryer to 370°F (188°C).

2. In a bowl, mix eggs, cheese, peppers, salt, and pepper.

3. Divide the mixture among tortillas, wrap tightly, and secure with a toothpick.

4. Place in the air fryer basket and cook for 10 minutes.

5. Serve warm, optionally with salsa.

Tips

– Try adds like diced onions or cooked sausage for extra flavor.

– To prep ahead, wrap burritos and freeze; reheat in the air fryer when ready to eat.

19. Air Fryer Chicken Fajitas

Craving a fast, protein-packed dinner that fits a low-carb plan? Air fryer chicken fajitas hit the spot. The peppers stay crisp, the chicken stays juicy, and the warm spices wake up your taste buds. You can have this on the table in about 30 minutes. Try lettuce wraps or low-carb tortillas for a flexible meal.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 300

Here is why this works for you: simple ingredients, easy steps, and big flavor without extra carbs. You can swap in other proteins later if you want.

Complete recipe

– Ingredients

– 1 lb chicken breast, sliced

– 1 red bell pepper, sliced

– 1 green bell pepper, sliced

– 1 onion, sliced

– 2 tbsp fajita seasoning

– Optional toppings: salsa, avocado, lettuce wraps

– Instructions

1. Preheat the air fryer to 380°F (193°C).

2. In a bowl, toss chicken, peppers, and onion with fajita seasoning until well coated.

3. Place in the air fryer basket. Cook for 20 minutes, shaking once halfway.

4. Serve with salsa, avocado, or wrapped in lettuce leaves.

Make extra for meal prep if you like.

20. Air Fryer Eggplant Parmesan

Craving a cozy dinner that stays low in carbs? This air fryer eggplant parmesan fits the bill. Crisp edges meet tender centers, while tangy marinara and melty cheese bring classic Italian comfort you crave. Here is why it cooks fast: in about 30 minutes you get a satisfying, airy dish that fills you up without a heavy carb load. Serve with a simple salad for balance and you’ll still taste a comforting meal that won’t slow you down.

Ingredients

– 1 large eggplant, sliced into rounds 1/4 inch thick

– 1/2 cup almond flour

– 1 egg, beaten

– 1 cup marinara sauce, preferably low sugar

– 1/2 cup mozzarella cheese, shredded

– Optional: fresh basil leaves, for serving

– Olive oil spray, for crisp edges (optional)

– Salt and pepper, to taste

Instructions

1. Preheat air fryer to 375°F (190°C).

2. Dip eggplant slices in beaten egg, then coat thoroughly with almond flour; sprinkle with salt and pepper to taste.

3. Arrange in a single layer in the air fryer basket. If needed, spray a light coat of oil on top.

4. Top with marinara sauce, sprinkle cheese, and air fry 3–5 minutes more until the cheese is bubbly.

5. Serve hot with fresh basil.

Nutrition at a glance: 280 calories per serving, 14 g protein, 7 g net carbs, 20 g fat.

21. Air Fryer Cod with Lemon

Want a fast, protein-packed dinner that stays low in carbs? This air fryer cod with lemon delivers. The fish stays light and flaky, and the lemon adds a bright zing you can taste in every bite. It fits a busy week night perfectly.

Here is why it works for you: it cooks in about 20 minutes, uses a few pantry staples, and keeps carbs low while packing in protein. A fresh lemon glaze lifts the dish without extra fat. You finish with a meal that feels satisfying but not heavy.

Complete recipe

– Servings: 2

– Prep Time: 5 minutes

– Cook Time: 15 minutes

– Total Time: 20 minutes

– Calories: 220

Nutrition Information: 25g protein, 5g fat, 0g net carbs.

Ingredients

– 2 cod fillets

– 2 tbsp olive oil

– Juice of 1 lemon

– Salt and pepper to taste

– Optional: lemon wedges, a handful of greens for side

Instructions

1. Preheat the air fryer to 380°F (193°C).

2. In a small bowl, whisk olive oil, lemon juice, salt, and pepper.

3. Brush the cod with the lemon oil mix, coating both sides.

4. Place fillets in the air fryer basket and cook for 15 minutes, until the fish is opaque and flaky.

5. Serve with lemon wedges and a side of steamed greens.

Tips

– For extra brightness, add a quick squeeze of lemon right before serving.

– If you use frozen cod, add 3–5 minutes to the cook time and thaw first if possible.

FAQ

– Can I use frozen cod? Yes. Add 3–5 minutes to the cook time.

22. Air Fryer Shrimp Tacos

You want a quick dinner that fuels you without many carbs. These air fryer shrimp tacos pull that off. The air fryer makes shrimp crisp, not greasy. The toppings keep the bite bright. You can have dinner on the table in about 20 minutes.

Here is the plan: you season shrimp, air fry, and build tacos with avocado and salsa. A squeeze of lime adds a fresh kick. This simple, protein-forward meal fits busy nights.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 300

Nutrition Information: 28g protein, 12g fat, 5g net carbs

Ingredients

– 1 lb shrimp, peeled and deveined

– 1 tbsp taco seasoning

– 4 low-carb tortillas

– 1 avocado, sliced

– Fresh salsa, to taste

– Fresh lime wedges, for serving

Instructions

1. Preheat air fryer to 400°F (204°C).

2. Pat shrimp dry and toss with taco seasoning until coated.

3. Place shrimp in air fryer basket in a single layer. Cook 10 minutes, shaking basket halfway.

4. Warm tortillas briefly in a dry skillet or microwave to make them pliable.

5. Slice avocado and have salsa ready.

6. Fill each tortilla with shrimp, avocado, and salsa.

7. Squeeze a little lime over the top and serve right away.

Tip: Want extra heat? Add hot sauce or a pinch of chili flakes to the shrimp before cooking.

Craving a quick, high protein low carb meal? These Air Fryer shrimp tacos are your answer! In just 20 minutes, you’ll enjoy a flavorful dinner that’s both satisfying and guilt-free.

23. Air Fryer Chicken Thighs

You want a quick, protein-packed dinner with little fuss. Air fryer chicken thighs stay juicy inside and crisp on the outside. In about 30 minutes you can have a satisfying weeknight meal. A simple side of steamed vegetables or a fresh salad rounds it out.

Here is why it works. Hot air crisps the skin without deep frying. The meat stays tender if you keep to the time. This method gives you a tasty dish you can trust.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 300

– Protein: 24 g

– Fat: 20 g

– Net Carbs: 2 g

Ingredients

– 4 bone-in, skin-on chicken thighs

– 1 tbsp olive oil

– 1 tsp salt

– 1/2 tsp black pepper

– 1 tsp paprika

– 1/2 tsp garlic powder

– 1/2 tsp onion powder

– Pinch of cayenne (optional)

Instructions

1. Preheat the air fryer to 400°F (204°C).

2. Pat thighs dry with paper towels. Rub with olive oil and seasonings.

3. Place skin side up in the basket. Cook 20 minutes, flipping halfway.

4. Check the internal temperature to reach 165°F (74°C). Rest 5 minutes before serving.

Tip: If you want extra crisp, give the skin a quick 1-2 minute blast at 400°F after flipping. The meat stays juicy and the skin turns extra crackly.

24. Air Fryer Lemon Pepper Chicken

Looking for a simple, high protein dinner that fits busy nights? This air fryer lemon pepper chicken brings bright lemon flavor without a long cook time. It stays juicy inside and gets a crisp, golden skin from the air fryer. In about 30 minutes you can serve a tasty, low carb main that the whole family will love.

Here is the complete recipe so you can make it tonight. It feeds four and stays aligned with your low carb goals.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 290

Ingredients

– 4 boneless, skinless chicken breasts

– 2 tbsp olive oil

– Juice of 1 lemon

– 1 tbsp lemon pepper seasoning

– Salt and black pepper to taste (optional)

Instructions

1. Preheat the air fryer to 380°F (193°C).

2. In a bowl, mix olive oil, lemon juice, lemon pepper, salt, and pepper.

3. Coat the chicken with the mix sailing the surface evenly.

4. Arrange in a single layer in the air fryer basket. Cook for 20 minutes, flipping once halfway.

5. Check that the inside reaches 165°F (74°C). Rest 3–5 minutes, then slice and serve with a fresh salad or low carb side.

Tips: If you want more bite, add garlic powder or extra cracked pepper.

25. Air Fryer Chicken Satay

You want a fast, high protein, low carb dinner you can actually enjoy. The air fryer gives a crisp finish with little oil. This Air Fryer Chicken Satay brings Southeast Asian warmth to your plate in about 30 minutes. It fits your carb goals while satisfying your crave-for-flavor needs.

Here is the complete recipe to cook tonight.

Servings: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Calories: 290

Nutrition: 28g protein, 12g fat, 5g net carbs

Ingredients

– 1 lb chicken breast, cut into strips

– 1 tbsp soy sauce

– 1 tbsp curry powder

– 1 tbsp peanut butter, optional

– 10-12 wooden skewers, soaked in water

Low-carb peanut sauce

– 2 tbsp peanut butter

– 1 tbsp soy sauce

– 1 tbsp lime juice

– 1 clove garlic, minced

– 1/4 cup water or unsweetened coconut milk

– Optional: pinch chili flakes

Instructions

1) You marinate the chicken strips in soy sauce and curry powder for at least 15 minutes.

2) Preheat the air fryer to 400°F (204°C).

3) Thread the chicken onto the skewers.

4) Place skewers in the air fryer basket and cook for 15 minutes, turning halfway.

5) Whisk all sauce ingredients until smooth. If it is too thick, add a splash more water.

6) Serve the skewers with the peanut sauce on the side.

Tip: soak wooden skewers to prevent burning. Can I swap chicken for pork or shrimp? Yes, they work well too.

Dinner doesn’t have to be complicated! In just 30 minutes, savor the deliciousness of high protein low carb air fryer recipes like Chicken Satay—where flavor meets health!

26. Air Fryer Cilantro Lime Chicken

Want a fast, protein-packed dinner that tastes fresh and bright? You can have it in 30 minutes. This air fryer cilantro lime chicken is juicy, zesty, and easy to pull off on a busy night. The lime wakes up the dish, while cilantro gives a clean, herby finish. It pairs well with avocado, a crisp green salad, or a simple side of sautéed veg. It’s also great for meal prep since it holds well in the fridge.

Here are the full details so you can cook with confidence.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 275

Nutrition Information: 26g protein, 15g fat, 2g net carbs.

Ingredients

– 4 chicken breasts

– Juice of 2 limes

– 1/4 cup cilantro, chopped

– 1 tbsp olive oil

– Salt and pepper to taste

Instructions

1. Marinate the chicken in lime juice, cilantro, olive oil, salt, and pepper for at least 30 minutes.

2. Preheat the air fryer to 380°F (193°C).

3. Place the chicken in a single layer and cook for 20 minutes, turning once for even browning.

4. Rest 5 minutes, then serve with avocado slices or a fresh salad. Garnish with extra cilantro if you like.

Next steps: for even more flavor, add a pinch of lime zest to the marinade. If you want extra heat, toss in a pinch of red pepper flakes.

27. Air Fryer Herb Crusted Tilapia

Want a quick, healthy dinner that tastes like a treat? This Air Fryer Herb Crusted Tilapia stays light and flaky with a crisp crust. It cooks in about 25 minutes and fits a low carb, high protein plan. You get bright herbs, lemon, and a satisfying crunch from almond flour.

Details

– Servings: 2

– Prep Time: 5 minutes

– Cook Time: 20 minutes

– Total Time: 25 minutes

– Calories: 210

– Nutrition Information: 25g protein, 7g fat, 1g net carbs.

Ingredients

– 2 tilapia fillets

– 1/2 cup almond flour

– 1 tbsp mixed herbs (parsley, dill, thyme)

– 1 egg, beaten

– Salt and pepper to taste

– Lemon wedges for serving (optional)

Instructions

1. Preheat air fryer to 375F.

2. Dip tilapia in beaten egg, then coat with almond flour and herbs.

3. Place fillets in the air fryer basket in a single layer.

4. Cook 20 minutes, until edges are golden and fish flakes.

5. Serve with lemon wedges and a simple greens salad.

FAQ

Can I use other white fish? Yes, cod or haddock work well.

Elevate your dinner game with a crispy, herb-crusted tilapia! In just 25 minutes, enjoy a high protein, low carb meal that’s as satisfying as it is simple to prepare.

28. Air Fryer Roasted Brussels Sprouts

Want a crisp, tasty vegetable side that fits a low carb plan? The air fryer makes Brussels sprouts quick and easy. You get crisp edges without deep frying, and you keep most of the nutrients. In about 20 minutes you have a simple, flavorful side that goes with almost any main.

Ingredients

– 1 lb Brussels sprouts, trimmed and halved

– 2 tbsp olive oil

– 1/2 tsp salt

– 1/4 tsp black pepper

– Optional: 1 tbsp balsamic vinegar or lemon juice after cooking

Nutrition

– Per serving: 150 calories; 5 g protein; 7 g fat; 5 g net carbs

Instructions

1) Preheat air fryer to 375°F (190°C).

2) In a bowl, toss Brussels sprouts with olive oil, salt, and pepper.

3) Place in air fryer basket in a single layer. Cook in batches if needed.

4) Cook 15 minutes, shaking the basket halfway through for even browning.

5) Serve hot. Optional: drizzle with balsamic vinegar or a squeeze of lemon.

29. Air Fryer Chickpea Snacks

Craving a crunchy, low carb snack you can whip up fast? Air fryer chickpeas hit the mark. They pack protein and fiber into a light, nutty bite. In about 25 minutes you get crisp roasted chickpeas you can eat as is or sprinkle on a salad.

Here is how to make it.

Ingredients

– 1 can chickpeas, drained and rinsed

– 1 tablespoon olive oil

– 1 teaspoon paprika

– Salt to taste

Instructions

1. Preheat air fryer to 400°F (204°C).

2. Pat chickpeas dry with a clean towel to remove moisture.

3. In a bowl, toss chickpeas with olive oil, paprika, and salt.

4. Place in the air fryer basket in a single layer.

5. Cook for 20 minutes, shaking the basket halfway through.

6. Let cool 2–3 minutes before serving. They crisp more as they cool.

Nutrition

– Servings: 4

– Calories: 130 per serving

– Protein: 7 g, Fat: 4 g, Net carbs: 17 g

Tips for best results: fully dry the chickpeas, don’t overcrowd the basket, and start with paprika if you’re new to air fryer seasonings. Try garlic powder or cumin for a quick flavor switch.

30. Air Fryer Peanut Butter Protein Balls

Craving a sweet treat that fits your high protein, low carb plan? These air fryer peanut butter protein balls give flavor and energy without a big carb hit. The air fryer crisps the outside while the inside stays soft. Here is why this works for your goals, and then you can jump into the full recipe.

Ingredients

– 1 cup peanut butter

– 1/2 cup protein powder

– 1/4 cup oats

– 1 tbsp honey (optional)

Instructions

1. In a bowl, mix peanut butter, protein powder, oats, and honey until well combined.

2. Roll the mixture into 12 small balls.

3. Preheat the air fryer to 350°F (175°C).

4. Place the balls in the air fryer basket and cook for 5 minutes.

5. Let cool before eating.

Nutrition

Calories: 110 per ball

Protein: 6g

Fat: 5g

Net carbs: 10g

Tips

– For extra flavor, add a few chocolate chips or chopped nuts.

FAQ

Can I use other nut butters? Yes, almond butter also works well.

Conclusion

With these 30 high protein low carb air fryer recipes, you have a treasure trove of delectable dishes at your fingertips! From crispy snacks to hearty meals, the air fryer proves to be a versatile tool in the kitchen.

Trying out these recipes can help you stay aligned with your health goals without sacrificing flavor. Enjoy the ease and efficiency of air frying while indulging in meals that make you feel great. Dive into these recipes tonight and discover new favorites!

Frequently Asked Questions

What Are High Protein Low Carb Air Fryer Recipes?

High protein low carb air fryer recipes are meals that prioritize protein while minimizing carbohydrate content, making them perfect for those following a low-carb or keto diet. These recipes utilize the air fryer to achieve delicious flavors and textures without excess oil, allowing you to enjoy healthy air fryer meals that are both satisfying and nutritious.

How Can I Make Quick and Easy High Protein Low Carb Snacks in the Air Fryer?

You can whip up quick and easy snacks like air fryer zucchini fries or roasted chickpeas in just minutes! Simply season your ingredients, pop them in the air fryer, and let the appliance do the work. You’ll end up with tasty, crunchy, low carb snacks that satisfy your cravings without derailing your diet.

What Are Some High Protein Dinner Ideas Using an Air Fryer?

If you’re looking for high protein dinner ideas, try air fryer chicken wings, salmon, or turkey burgers! These meals are not only high in protein but also low in carbs, making them ideal for a satisfying dinner. With minimal prep and cooking time, you can enjoy a delicious meal in no time!

What Are Some Essential Air Fryer Cooking Tips for Low Carb Meals?

When cooking low carb meals in the air fryer, make sure to preheat the appliance for even cooking. Use parchment paper or a light cooking spray to prevent sticking, and try experimenting with different seasonings for flavor. Remember, the air fryer cooks faster than traditional methods, so keep an eye on your food to avoid overcooking!

Are Air Fryer Recipes Suitable for Meal Prep on a Low Carb Diet?

Absolutely! Air fryer recipes are perfect for meal prep, especially for a low carb diet. You can prepare multiple servings of dishes like air fryer stuffed bell peppers or chicken fajitas ahead of time. Store them in meal prep containers, and simply reheat when you’re ready to enjoy a healthy, high protein meal that’s ready to go!