Air Fryer Meals: Personal Trainer Shares 10 Recipes

Rachel MacPherson, a personal trainer and mother of four, relies on her air fryer to prepare nutritious meals and snacks for her active family. Her household focuses on nutrient-dense foods that provide energy, centering on lean protein, whole grains, fruits, vegetables, dairy, and healthy fats. While she does not avoid less nutritious foods entirely, moderation is key. The air fryer helps her accommodate the tastes of all four children while maintaining a health-conscious approach.

MacPherson appreciates that the air fryer creates a crunchy, fried texture without adding excessive fat, which helps maintain proper nutritional balance. Additionally, the appliance serves as a secondary cooking tool when the stove is occupied and allows her children to prepare food safely without navigating burners. Below are ten of her favorite air fryer recipes, ranging from breakfast to dessert.

Ham-and-egg cups are a staple breakfast that requires less time and effort in the air fryer. These can be made in small batches to suit individual tastes, with the capacity usually limited to eight cups at a time depending on the basket size. The cooking time is approximately 15 minutes.

To prepare, preheat the air fryer to 300°F. Line silicone baking cups with a slice of ham or prosciutto. Whisk eggs with salt, pepper, and optional seasonings like Worcestershire sauce or red-pepper flakes. Pour the mixture into the cups, add vegetables such as chopped asparagus or cooked spinach, and sprinkle with cheese. Cook for about 15 minutes.

Polenta pizzas serve as an excellent snack or mini meal. Slice a tube of precooked polenta into 1-inch thick rounds. Preheat the air fryer to 400°F and spritz the basket with olive oil. Place the polenta in the basket, spritz with oil, and sprinkle with salt and pepper. Cook for five minutes, then top with marinara sauce, cheese, and other cooked toppings. Cook for an additional five minutes.

For a vegetable-packed breakfast, MacPherson recommends breakfast bowls featuring air-fried produce. She pairs asparagus and tomatoes with eggs poached or "boiled" in the air fryer. This meal takes about 12 minutes to prepare.

Line the air fryer with foil and preheat to 300°F. Chop asparagus into bite-sized pieces and combine with cherry or grape tomatoes in a bowl. Spritz with olive oil and season with salt and pepper. Cook for 10 to 12 minutes. For crunchier asparagus, add it during the last four to six minutes of cooking.

Chicken Parmesan is a comfort food that can be made without pan-frying in oil. For two 8-ounce chicken breasts, use 1/4 cup of Parmesan cheese, 1 cup of breadcrumbs, two eggs, marinara sauce, and mozzarella. Pound the chicken to a uniform 1/2-inch thickness and set the air fryer to 360°F. Combine Parmesan and breadcrumbs with seasonings like garlic powder, oregano, and red-pepper flakes. Coat the chicken in egg, then the crumb mixture. Cook for six minutes, flip, top with marinara and mozzarella, and cook for another four minutes until the internal temperature reaches 165°F.

Tuna-stuffed peppers offer a protein-packed alternative to sandwiches. Cut a bell pepper in half and remove seeds. Top with tuna salad (made with mayo, Greek yogurt, green onions, pickles, and hot peppers). Preheat the air fryer to 360°F and cook for 10 minutes. Sprinkle with mozzarella and cook for another two to three minutes until the cheese melts.

Seasoned pumpkin seeds are a versatile snack. Toss seeds with olive oil and salt, then place in the air fryer at 320°F. Shake the basket periodically to ensure even cooking. Cook for about 15 minutes until crispy, then toss with seasonings like cumin, cayenne pepper, garlic powder, or smoked paprika.

To make homemade tortilla chips, preheat the air fryer to 350°F. Cut corn tortillas into quarters, spray with olive oil, and season with salt. Cook in batches for five to seven minutes, flipping halfway through. Cool in a strainer to prevent sogginess.

Kale chips provide a nutrient-dense, crunchy snack. Strip kale leaves from stems and rip into pieces. Spritz with olive oil and sprinkle with sea salt, then massage until the leaves soften and turn bright green. Cook in a preheated air fryer at 370°F for about five minutes until crispy.

Baked apples are a family favorite dessert. Combine 1 or 2 tablespoons of fat (butter or coconut oil) with an equal amount of oats, chopped nuts, and shredded coconut. Add a sweetener like monk fruit, brown sugar, honey, or maple syrup, plus spices like cinnamon and nutmeg. Cut apples in half, top with the mixture, and cook in a preheated air fryer at 350°F for 20 minutes. This recipe can also be adapted for bananas or pears.

For a savory dip, roasted salsa uses leftover produce. Preheat the air fryer to 400°F. Add garlic cloves (in skin), hot peppers, tomatoes, and onion to the basket. Spritz with olive oil and sprinkle with salt. Cook for about 15 minutes until slightly charred. Pulse in a food processor, then add cilantro, lime juice, salt, and pepper.