Healthy Low-Calorie Air Fryer Recipes Under 500 Calories - Simplyairfrying (2024)

Can Air Fryer Recipes Help You Lose Weight?

In recent years, air fryers have grown in popularity as a healthier alternative to traditional deep frying, cooking food with hot air and a small amount of oil, resulting in crispy and delicious dishes that are low in fat.

But do these recipes aid in weight loss?

One of the advantages of using an air fryer is that you can prepare your favourite fried foods with less oil. As a result, your meals may contain fewer calories and fat.

Traditional fried chicken, for example, can have up to 400 calories per serving, whereas air-fried chicken has only about 200 calories per serving.

An oil-fried serving of French fries can contain up to 500 calories, whereasair-fried friescontain only about 200 calories.

Another advantage is that it allows you to cook a wide range of healthy foods.

You can cook vegetables, seafood, and lean meats, all are healthy weight-loss options.

Many recipes include protein and fibre-rich ingredients, which can help you feel full and satisfied for extended periods.

My blog covers delicious recipes under 500 calories.

Sweet Potato Fries In The Air Fryer UK

291 Calories per serving

Ingredients

Serves 2

• 500g sweet potatoes
• 1 tbsp olive oil
• 1/2 tsp garlic granules
• 1/2 tsp sea salt

How To Air Fry Sweet Potato Fries

Preheat the air fryer to 200C/400F.

Cut the sweet potatoes into fries about 1/4″ thick.

Place in aziplock bagwith the oil and seasonings. Shake well to coat all fries evenly.

Place in the basket and cook for 10-12 minutes. Watch them carefully as they can burn easily.

Air Fryer Italian Meatball Recipe

300 calories per serving

Ingredients

Serves 3-4

• 454g (1lb) lean minced beef
• 120g breadcrumbs
• 60g grated Parmesan cheese
• 1 egg
• 1 large onion finely chopped
• 2 cloves minced garlic
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper, to taste

Cooking Italian Meatballs In The Air Fryer

Note: the cooking time and temperature may vary depending on the size of the meatballs and your make and model.

Begin by mixing all the ingredients in a large bowl.

Use your hands to mix the ingredients until combined. Be careful not to overmix, as this can result in tough meatballs.

Once the mixture is ready, roll a small portion of the mixture between your palms to form a smooth ball.

Aim for uniform-sized meatballs to ensure even cooking.

Preheat the air fryer to 180C/360F for 5 minutes.

Once preheated, arrange the meatballs in a single layer in the basket, be sure to leave space between each meatball for proper air circulation.

Cook the meatballs for about 12-15 minutes, turning them halfway through the cooking process to ensure even browning.

To check if the meatballs are fully cooked, carefully remove one meatball and cut it open to check the internal temperature.

The meatballs should reach an internal temperature of 165°F (74°C) to be considered safe for eating.

You can use a meat thermometer to accurately measure the temperature of the meatballs.

Air Fryer Fresh Salmon Fillets

240 Calories per fillet

See Also

Easy 2-Ingredient Flatbread Recipe - Crunchy Creamy SweetGluten Free Fried Chicken | Copycat KFC Chicken RecipeHomemade Cucumber Raita Sauce or Dip Recipe - Budget BytesEasy Indian Raita Recipe for a Cooling Side to a Spicy Dish

Ingredients

Serves 4

• 4 salmon fillets
• 2 tbsp olive oil
• 1 lemon zest and juice
• 2 cloves minced garlic
• 1 tsp dried dill
• Salt and pepper, to taste

How To Cook Fresh Salmon In The Air Fryer

Preheat your air fryer to 180C/360F for 5 minutes.

In a small mixing bowl, combine olive oil, lemon zest, lemon juice, garlic, dill, salt, and pepper. Mix well.

Place the salmon fillets in the basket and brush with the lemon and herb mixture.

Cook the salmon for 10-12 minutes, or until the internal temperature reaches 63C/145F.

Serve with steamed vegetables or a healthy salad.

Loaded Potatoes In The Air Fryer

250 – 270 Calories per serving

Ingredients

Serves 2

• 4 medium-sized potatoes
• 1 tbsp olive oil
• Salt and pepper
• 30g grated low-fat cheddar cheese
• 30g diced tomatoes
• 2 finely chopped spring onions
• 2 tbsp low-fat sour cream

How To Make Loaded Potatoes In The Air Fryer

Preheat the air fryer to 200C/400F.

Scrub the potatoes clean and prick them all over with a fork.

Rub the potatoes with olive oil and sprinkle them with salt and pepper.

Place the potatoes in the basket and cook for 15-20 minutes or until tender.

Remove the potatoes from the basket and let them cool slightly.

Cut the potatoes in half lengthwise and scoop out most of the flesh, leaving a thin layer of potato on the skins.

Brush the inside of the potato skins with a bit of olive oil and return them to the air fryer. Cook for an additional 5 minutes or until the skins are crispy.

Remove the potatoes from the basket and fill them with grated cheese, diced tomatoes, and spring onion.

Return them to the air fryer for 2-3 minutes or until the cheese is melted.

Serve with a dollop of low-fat sour cream and enjoy!

Breaded Cod In The Air Fryer

280 Calories Per Serving

Ingredients

Serves 4

• 4 cod fillets
• 30g wholemeal breadcrumbs
• 30g grated parmesan cheese
• 1/4 tsp garlic powder
• Salt and pepper
• 2 eggs beaten
• 1 tbsp olive oil
• Lemon wedges, for serving

Breaded Cod Cooking Instructions

Preheat the air fryer to 180C / 360 F for 5 minutes.

In a shallow dish or plate, mix the breadcrumbs, parmesan cheese, garlic powder, salt, and pepper.

Place the beaten egg in a separate shallow dish or plate.

Dip each cod fillet into the beaten egg, then coat it evenly with the breadcrumb mixture.

Brush the fillets with olive oil.

Place the cod fillets in the basket and cook for 12-15 minutes or until the fish is cooked through and the breading is golden brown.

Remove the fish from the basket and let it rest for a few minutes

Fresh Chicken Schnitzel In The Air Fryer

280 Calories Per Serving

Ingredients

Serves 4

• 4 boneless, skinless chicken breasts
• 30g wholemeal breadcrumbs
• 30g grated parmesan cheese
• 1/4 tsp garlic powder
• Salt and pepper
• 2 beaten eggs
• Olive oil spray

How to Cook Chicken Schnitzel In The Air Fryer

Preheat the air fryer to 180C / 360 F for 5 minutes.

In a shallow dish or plate, mix the breadcrumbs, parmesan cheese, garlic powder, salt and pepper.

Place the beaten egg in a separate shallow dish.

Flatten the chicken breasts with a meat mallet to an even thickness.

Dip each chicken breast into the beaten egg, then coat it evenly with the breadcrumb mixture.

Spray the chicken with olive oil.

Place the chicken breasts in the basket and cook for 12-15 minutes or until the chicken is cooked through and the breading is golden brown.

Remove the chicken from the air fryer and let it rest for a few minutes.

Gammon Steaks Air Fryer Recipe

280 Calories per serving

Ingredients

Serves 2

• 2 gammon steaks
• 1 tbsp olive oil
• 1 tsp mustard powder
• 1 tsp dried parsley
• Salt and pepper, to taste

How To Air Fry Gammon Steaks

Preheat the air fryer to 180C/360F for 5 minutes.

In a small bowl add the olive oil, mustard powder, parsley and season. Mix well.

Place the gammon steaks into the basket and brush with half of the glaze.

Cook for 5 minutes then turn and glaze again.

Check using a meat thermometer that the internal temperature has reached 145°F/ 63°C.

Let rest for a few minutes before serving.

Air Fryer Tuna Fishcakes

120 calories per fishcake

Ingredients

Serves 2

• 200g canned tuna
• 1 large egg
• 1 tbsp mustard
• 40g dry breadcrumbs (15g if using fresh)
• salt
• pepper
• olive oil spray

How To Cook Tuna Fishcakes In The Air Fryer

Begin by combining the tuna, egg, mustard, bread crumbs, salt and pepper in a mixing bowl.

Mix well with your hands, then shape into fishcakes.

Place them into the basket then mist them with oil.

Air fry at 200 C / 400 F for 3 minutes, turn and cook for another 3 minutes until golden brown.

Air Fryer Sweet Potato Pizza Slices

380 Calories per serving

Ingredients

Serves 2

• 1 large (500g) sweet potato
• 80g mozzarella, grated
• ⅓ tsp salt
• 1 tsp paprika
• fresh basil leaves
• olive oil spray

Sauce

• 120ml passata
• 1 tbsp tomato puree
• 1 clove garlic finely chopped
• 1 tsp dried basil
• ½ tsp oregano
• ¼ tsp onion powder

How To Air Fry Sweet Potato Pizza Slices

Slice the sweet potato lengthways into 8 pieces (4 per serving), leaving the skin on (approx 1.5cm thick).

Toss the sweet potato in a bowl with the paprika, salt, and a few sprays of cooking oil spray to coat.

Preheat the air fryer to 190°C / 380°F for a few minutes.

Place half of the sweet potato slices into the basket.

Cook for 10 minutes. Check after 8 minutes they should be lightly golden and slightly softened.

Repeat with the remaining slices.

While the last potato slices are cooking, combine the passata, garlic, tomato puree, basil, oregano and onion powder in a bowl to make the pizza sauce.

Top the slices with the sauce and mozzarella.

Return them to the basket and cook in two batches for 1-2 minutes until the mozzarella has melted and turned golden brown.

Garnish with fresh basil and serve.

Air Fryer Chicken Meatballs Recipe

450 calories per serving

Ingredients

Serves 2

• 1large courgette
• 454gchicken mince
• 1tspgarlic powder
• 1/2tbspchilli flakes
• 2tbspfresh or dried chopped parsley
• 1/2tbspdried oregano
• 1egg,beaten
• salt and pepper,

How To Air Fry Chicken Meatballs

Preheat the air fryer to 200 C / 400 F for 5 minutes

Grate the courgette finely into a mesh strainer. Add 1/2 tbsp salt to extract the excess water and set it aside over the sink while you prepare the remaining ingredients.

To drain the excess liquid, gently press down on the grated courgette with the back of a spoon.

In a medium-sized mixing bowl. Add the chicken mince, garlic powder, chilli flakes, parsley, oregano, egg, and the drained courgette.

Mould the mixture into 8 balls approximately 2 inches in size.

Place the meatballs in the basket with enough space between them and air fry for 10-12 minutes, turning halfway through, until fully cooked.

Air Fryer Margarita Pizza

480 calories per half

Ingredients

Serves 2

• 225g ready-made pizza dough
• 1tbspolive oil
• 4 tbsp passata
• 55gMozzarella
• 28gParmesan grated
• fresh basil

Cooking Pizza In The Air Fryer

Preheat the air fryer to 170C / 340F for 5 minutes.

Roll out the pizza dough to about 1/4 inch thickness on a lightly floured surface.

Spray the dough with olive oil, then spread it with passata and top with the mozzarella and parmesan.

Cook for 6-8 minutes, or until the crust is lightly browned and the cheese is melted.

Shred 2-3 basil leaves and place them on top of the pizza.

Let cool for 5 minutes before slicing.

13 Low-Calorie Foods That Are Surprisingly Filling

Homemade Turkey Burgers In The Air Fryer

200 calories per burger

Ingredients

Serves 4

• 454gturkey mince
• 1/4tsppepper
• 1/2tspsalt
• 1/2tspgarlic granules
• 1/2tspdried parsley
• 1/2tsp onion granules
• 1/2tbspWorcestershire sauce
• 4cheese slices

How To Air Fry Turkey Burgers

In a large mixing bowl, combine all the ingredients and mix well.

Shape the mixture into 4 equal burger shapes.

Preheat the air fryer to 190C / 380F for 5 minutes.

Place the turkey burgers in the basket.

Cook the burgers for 15 minutes, turning halfway through the cooking time.

When they’re almost done (the meat thermometer should read 73 C / 165 F), add the cheese and cook until it melts.

Air Fryer Banana and Walnut Oat Bites

120 calories per cake

Ingredients

• 2 ripe bananas, mashed
• 180g rolled oats
• 60g chopped walnuts
• 1 tablespoon honey
• 1/2 teaspoon ground cinnamon
• cooking spray

How To Make Air Fryer Banana and Walnut Oat Bites

Preheat the air fryer to 180C / 360F for 5 minutes.

In a bowl, mix the mashed bananas, rolled oats, chopped walnuts, honey, and ground cinnamon.

Scoop out small portions of the mixture and form into bite-sized balls or dinky cupcakes.

Calories will depend on the size of the balls you form.

Place the banana and walnut oat bites in the basket, leaving space between them.

Lightly spray with cooking spray and cook for 8-10 minutes until the bites are golden brown.

TIP: Let your imagination run wild! There are so many variations you can try.

Use different nuts and fruit and even add cacao powder for a delicious chocolate flavour.

Air Fryer Lemon Garlic Chicken Skewers

350 calories per skewer

Ingredients

• 400g boneless, skinless chicken breasts, cut into even-sized cubes
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp lemon zest
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste
• Metal or Wooden skewers (soak wooden skewers in cold water for 30 minutes to prevent them from burning)

How To Cook Air Fryer Lemon Garlic Chicken Skewers

Wash the chicken and pat dry with kitchen paper.

Cut the chicken breast into evenly shaped cubes.

In a bowl, add the olive oil, minced garlic, lemon zest, lemon juice, oregano, salt, and pepper to create the marinade.

Add the chicken cubes to the marinade, ensuring they are well-coated.

Leave to marinate for at least 30 minutes.

Preheat the air fryer to 180C / 360F for 5 minutes.

Thread the marinated chicken onto the soaked skewers.

Place the skewers in the basket and cook for 12-15 minutes, turning halfway through, until the chicken is cooked through and has a golden brown exterior.

TIP: Bulk out these skewers with peppers and onions to make them even more nutritious.

Air Fryer Stuffed Portobello Mushrooms

120 calories per serving

Ingredients

Serves 2

• 4 large portobello mushrooms, stems removed
• 200g cherry tomatoes, halved
• 100g feta cheese, crumbled
• 2 tbsp fresh basil, chopped
• 1 tbsp balsamic glaze
• Salt and pepper to taste
• Olive oil cooking spray

Cooking Portobello Mushrooms In The Air Fryer

Preheat the air fryer to 180C / 360F for 5 minutes.

In a bowl, add the cherry tomatoes, feta cheese, fresh basil, balsamic glaze, salt, and pepper to create the stuffing.

Lightly spray the portobello mushrooms with olive oil on both sides.

Stuff each mushroom with the tomato and feta mixture.

Place the stuffed mushrooms in the basket, do not overcrowd.

Cook for 10-12 minutes until the mushrooms are tender and the filling is heated through.

Air Fryer Falafel With Greek Yoghurt Dip

180 calories per serving

Ingredients

• 1 can (400g) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 30g fresh parsley, chopped
• 2 tbsp wholewheat flour
• salt and pepper to taste
• cooking spray

Greek Yoghurt Dip

• 240g Greek yoghurt
• 1 clove garlic, minced
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• salt and pepper to taste

How To Air Fry Falafel

Preheat the air fryer to 190C / 380F for 5 minutes.

In a food processor, add the chickpeas, onion, garlic, cumin, coriander, parsley, flour, salt, and pepper. Pulse until the mixture comes together.

If you don’t own a food processor, mix by hand until you have a dough-like consistency.

Shape the mixture into small falafel balls and place them in the basket. Leave enough room between each ball for air circulation.

Lightly spray the falafel with cooking spray.

Cook for 12-15 minutes, turning halfway through, until the falafel is golden brown.

While the falafel balls are cooking make the Greek Yoghurt dip.

In a bowl, combine Greek yoghurt, minced garlic, fresh lemon juice, and chopped fresh dill.

Mix well until all ingredients are thoroughly combined.

Season with salt and pepper to taste, adjusting the quantities based on your preference.

Serve with the Greek yoghurt dip.