Use your air fryer to eat healthier! Today I have five air fryer recipes that are not only healthy, they are high protein, to help you hit your protein goals and eat healthy simultaneously!
🔆 Get my Air Fryer Liners at My NEW Online Store → https://pineandpepper.co/?utm_campaign=protein-jan24&utm_medium=video&utm_source=youtube
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🔆 Find my cookbook at: https://www.yummyairfryerrecipes.com/book-order1?utm_campaign=protein-jan24&utm_medium=video&utm_source=youtube
✅ New to the Air Fryer? Everything to Know!: https://youtube.com/watch?v=j4USyaRMTas&list=PLtE0v7k4B7O_72_–TaqFC_jEUlL7mJoy
✅ More Healthy Air Fryer Recipes → https://www.youtube.com/watch?v=lczFbkA176o&list=PLtE0v7k4B7O-vqU0e-PHpiL62V-iZ06ax
✅ Easiest Air Fryer Recipes!: https://youtube.com/watch?v=1h_QIGq8MWM&list=PLtE0v7k4B7O8r4txOrO73irG41XDqeat3
✅ The BEST Tasting Air Fryer Recipes: https://youtube.com/watch?v=4i75kTyJd4I&list=PLtE0v7k4B7O9gbTG4h3hJyARHRxbA9n31
✅ Air Fryer Buying Guide: https://youtu.be/WsLvqRGR5g4
🔆 Learn more about what I do at https://empoweredcooks.com/
★ ★ ★ ★ ★ Air Fryers and Tools Used in this Video: ★ ★ ★ ★ ★
Cosori TurboBlaze → https://amzn.to/3vmR9Rw
Cosori Pro II → https://amzn.to/3S8qnoT
Instant VersaZone → https://amzn.to/41OtKo7
Parchment Paper Liners → https://pineandpepper.co/
Plate Grippers → https://amzn.to/3S9USea
Bag holders → https://amzn.to/3RQ6IZf
7′ Pizza Pan → https://amzn.to/41S3l94 or https://amzn.to/48iOg2y
0:00 Healthy Air Fryer RECIPES:
0:27 Parmesan Crusted Chicken and Veggies
2:34 Garlic Buttered Salmon with Spinach and Beans
4:48 Air Fryer Crustless Quiche Breakfast Bake https://fabulesslyfrugal.com/recipes/air-fryer-crustless-quiche/
7:01 Air Fryer Chickpeas Snack https://fabulesslyfrugal.com/recipes/air-fryer-chickpeas/
8:29 Air Fryer Steak Hash https://fabulesslyfrugal.com/recipes/steak-hash-in-the-air-fryer/
🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
My Favorite Air Fryer Tools: →
◆ Cosori TurboBlaze 6qt Air Fryer: https://amzn.to/46V5PEo
◆ Cosori 5.8 qt Air Fryer: https://amzn.to/3JAEjEc
◆ Instant VersaZone 9 qt Air Fryer: https://amzn.to/3jtdcAe
◆ Cosori Dual Blaze Air Fryer: https://amzn.to/40mqq2t
◆ Long Lasting Oil Sprayer: https://amzn.to/3wUKKKQ
◆ Parchment Paper Liners: https://amzn.to/3QEdy3m
◆ Instant Read Thermometer: https://amzn.to/3hxLYm8
◆ My Favorite Knife: https://amzn.to/31glNea
◆ Bag Holders: https://amzn.to/3tdSPpp
◆ Tongs: https://amzn.to/34JuRZc
◆ Avocado Oil: https://amzn.to/2JYYSNW
◆ Ramekins: https://amzn.to/2VHomSn
◆ Silicone Cupcake Liners: https://amzn.to/2JTApt4
◆ Oven Safe Glass Containers: https://amzn.to/33Px2e5
(these are affiliate links, which means I get a small commission off your purchase, at no extra cost to you!)
#airfryer #airfryerrecipes #airfryercooking
Hi! I’m Cathy Yoder – “The REAL Air Fryer Queen” 👑 👩🍳
As a busy mom of 8 kids who doesn’t LOVE to cook, I needed a more inspiring way to feed my family–several times a day. That’s when I had an “aha moment” and discovered I could use an AIR FRYER to cook real food, using real recipes, REAL FAST.
Now, I’m on a mission to EMPOWER everyday cooks (like me) to feel more confident in the kitchen. With simple ingredients and easy-to-follow instructions, every air fryer recipe here will help you make delicious (and mostly nutritious) air fryer meals in minutes.
So, if you’re ready to unleash the power of your air fryer, join me here at Empowered Cooks. We’ll make recipes ranging from amazing air fryer chicken to salmon, steak, veggies, baked goods, and desserts in a fraction of the time it normally takes. Are you ready? Let’s go! 🚀
Using an air fryer is a super simple way to get high protein meals on the table fast so if you’re looking for something healthy to eat for dinner breakfast or even a snack keep watching my name is Kathy and on this channel I Empower air fryer owners to actually use their air
Fryer in fact my viewers call me the real air fryer Queen are you ready to see these recipes let’s go have you ever made parmesan chicken if you have you know it’s a little bit labor intensive but today we are doing parmesan crusted chicken and veggies and I got to have
That makes putting this recipe together so easy today I’m going to use some chicken thighs and zucchini and squash but if you want to use chicken breasts you can totally do that as well first get your zucchini and your yellow squash and chop those right up into little coin
Size pieces and then get your chicken Pat it dry and you’re going to cut it into some strips go ahead and drop your chicken and your veggies into a bag and if you’re curious about that bag holder I have I will link to it down in the description box then you’re going to
Drop in Just 2 tbspoon of flour seal up the bag and shake it all up that’s going to coat everything and make things way less messy then get one egg and mix that up and yep you’re going to drop that in the bag too go back to that shaking and
Now we’re going to add in a/2 cup of bread crumbs or Pinko and 1/4 cup of Parmesan cheese and then just throw in some Italian seasoning however much you want I did about a/ tblspoon myself and now give it one more big Shake now your
Fingers are clean and it is time to get that air fryer basket a little spray drop your chicken and veggies in the basket spread them out and give it one more spray pop it in your air fryer and you’re going to cook these at 380 for 10
To 15 minutes now after 10 minutes you can see this is not done so I’m going to go ahead and flip my chicken and pop it in for 5 more minutes at 380 if you’re using chicken breasts usually those will take a little bit less time to cook I
Find that chicken thighs need more time and now check it out these are cooked to Perfection my bite your bite here we go that is so good you would even believe how easy this was either how long do this Chen make this is like a 15minute air fryer recipe wait I want to
See what chicken T tastes like by itself M it’s tasty huh yeah I love the vegetables this is definitely a five for me mhm definitely a five that’s very good mhm this next recipe I’m so excited to share with you because not only is it protein packed it’s an all-in-one recipe that’s
Super easy to make and you’ll get a sneak peek of my new air fryer Liners in this video introducing garlic buttered salmon with spinach and beans and by the way one salmon fillet typically has about 80 g of protein so you know this one’s going to be so good for you for
This recipe you’ll need some spinach a salmon fillet and calini beans I think I’m saying that right if you don’t have those just so like great white northern beans will work or any of your favorite Bean will do beans are great because they’re high in fiber and even high in
Protein you also need a little salt and pepper some softened butter some minced garlic and lemon juice first get 6 tbspoon of softened butter mush that up a little bit and then throw in a tablespoon of minced garlic and then 1 to 2 tpoon of lemon juice go ahead and
Mix that up just so you can get everything inor ated and then check out my new air fryer liners you can get these at pinea pepper. Place those right in your air fryer basket and then throw in a salmon filet and your spinach and then the beans right on top and then
Throw down a little butter and a little salt and pepper and I’m going to be super graceful here and just throw on some more butter Over the Top This is a nice healthy delicious butter then close up your air fryer go ahead and cook this at 380 for 8 to 10 minutes I
Accidentally did 350 so you can see it takes a a little bit longer but not a big deal I’m going to just scoop out my veggies set those aside and then finish cooking up my salmon because we want the internal temperature to get to 145 and
Now it is cooked to Perfection and just wait till you see the taste test oh delicious salmon so many ways to do salmon in the air fryer so excited I love salmon M great got lemon in there do you like The Bean syrup I don’t love beans that
Much no okay not a fan of the beans but the salmon oh so good M five star for the salmon two star for the beans spinach three and a half for the spinach 555 for me up next I got breakfast for you but I know some people like to have this for
Dinner as well one egg typically has six Gams of protein so we’re making a crustless kiche and this recipe is on page 14 in my cookbook I’ve got a link for that down in the description box below if you don’t have it yet and you can see that this recipe is super simple
You’ll just need some sausage spinach a little water cheese milk eggs salt and pepper and a little nutmeg now really you could do any sort of ingredients that you want in here the process will be pretty much the same I’m going to have some salsa and avocado on the side
Which will be absolutely amazing so first we want to steam the broccoli and you can just do that by throwing some water right on top of the spinach and then microwave it for 1 to 2 minutes use some hot pads take those out and then go
Ahead and mix up your eggs it’s going to be four eggs and you can throw in about 1/3 cup of milk and sprinkle in a little bit of salt and a little bit of pepper and I like to throw in paprika or nutmeg whatever you want to do and just a
Smidge of garlic then go ahead and beat all of that up set it aside and spray your little pizza pan now this is a 7in pizza pan that I bought on Amazon I’ll link to it down below but you could obviously use ramkin or even silicone muffin liners if you don’t have the
Little pizza pan then go ahead and pour the batter right into the pizza pan and now I’m going to throw in my cooked spinach and here come in my peppers and my cheese I’m just going to give that a little bit of a stir to mix everything
In and now just carefully place it right inside your air fryer basket today I’m going to use the bake setting on the casor turboblaze what that does is reduce the fan speed but if you don’t have that particular model just hit the air fry button bring that temperature
Down to 350° and we’re going to cook it for about 12 minutes now I can use my internal temperature reader just to check on the eggs and those are done good enough for me so I’m going to use my cool little plate gripper and just lift this right out of the air fryer
Basket now if you want your eggs cooked more hard then go ahead and for sure cook it a little bit longer but now check it out it looks beautiful fun fact cheers this is the first air fryer breakfast I ever made in the air fryer M
Mhm and it’s so good oh my word mm perfect mhm every time every time how about a high protein snack chickpeas in the air fryer are actually super good and if you’re looking to mix things up and use a plant source for your protein this one’s perfect one can of chickpeas
Has 15 g of protein so that’s all you need just a can of chickpeas some garlic powder onion powder cinnamon and smoked or regular paprika now grab your 1/8 teaspoon you’re going to use it for the garlic powder and the onion powder and then the 1/4 teaspoon for cinnamon and
Your paprika mix all that up and now drain your chickpeas and I’m going to use my parchment paper to keep things nice and tidy drop the entire drained can of chickpeas right into the air fryer and spread them out first we’re going to dry these out and cook them at
350 for about 5 minutes now I’m going to spray them with some avocado oil and throw the seasonings right over the top and give it a little stir now we’ll crank up the heat to 380 and run it for 5 more minutes and these are hot and
Done just give them a few minutes to cool down and it’s time to enjoy do you know what these are what air Fred chickpeas chickpeas guess what they’re a healthy high protein Snack not a fan no I ain’t that tasty they don’t have much flavor to me try another one I put three in I think it’ll have more flavor if you put more in your no go no go for you this is a nice little option if you’re looking for a meatless high
Protein snack that adults will probably love now I’ve got one more healthy recipe for you it is Stak hash only seven ingredients are needed and you’re going to love this one you’ll just want 1 and 1/2 lb of potatoes these are red baby potatoes that I use today and we
Cut into quarters and then about a pound of steak you could use flank steak today we’re using TR tip and then two to three bell peppers sliced up and an onion sliced up those are your four base ingredients and the seasonings you just need some garlic salt paprika and some
Seasoned salt now that’s a lot of food right there so you’ll probably want to cut it in half or cook in two batches or today I’m going to be using the instant Versa Zone air fryer this is the one where I can take that divider out so now
I’ve got 13 by 9 in on that air fryer basket we want to cook up those potatoes first so go ahead and put them right in the basket and I’m going to give them a squirt of oil stir that all up so everything’s coated and we’ll start
Cooking that up we’re going to do 380 for 10 minutes but I forgot this thing makes me preheat so I’m going to just knock my time down by about 2 minutes while that’s cooking slice up your veggies and we’re going to go ahead and oil and season these right now so I’m
Going to go and just pour some oil in here about a half tablespoon or tablespoon will do go ahead and stir all of that up just want to make sure we separate those onions think fajita style here right it’s kind of like fajitas we going to coat the veggies whoops we got
Another problem there coat the veggies and we got to W in tablespoon plus a teaspoon of paprika and then 2 tpoon of garlic salt these are going to be like super high flavored veggies here probably needed a bigger bowl right get that all coated oh my Atlantic Ocean
I’ve never claimed to be a professional cook ever ever ever and then that steak you want it cut up here you know little bite-sized chunks we don’t want to go too small like these super small pieces they’re going to dry out pretty quickly so in my opinion a little bit larger
Than bite-sized on your steak chunks oh that air fryer is telling me it’s time to come move that food around but I want my steak to just be spread out and then same thing I’m going to just oil it we’re just going to season it it’s about
2 tpoon of seasoned salt and I’m going to be generous with this and I just think doing it by hand here on my cutting board it’s going to be easier to coat then I’m going to just throw a little more oil on and if you have never
Tried steak in the air fryer oh boy you’re missing out there we go I’m just going to let that rest for a few minutes and absorb all that yummy seasoned salt okay I want to take a peek here since the timing’s slightly off because of that
Preheat I want to cook these a lot but not all the way cuz we’re going to mix it with the veggies and the steak things are looking pretty good but they do need some more time so we’ll just keep it going as is all right these are looking good okay
Now I’m going to just throw those veggies in there and wow wow wow yes look at this it’s going to be so good I love it when we can do an entire meal in the air fryer and I’m going to throw that steak on top now if you’re cooking
This in the caui Dual Blaze you will still want to stir this up just because we have so many layers of different foods oh that’s so beautiful going to pop all that back into the air fryer and now this is the one thing that I don’t
Like about this air fryer you guys so I’m going to bring that back down to 6 minutes and actually I think I had to do three because even though this is a hot air fryer it’s going to start preheating again oh bad news I get a phone call I
Got sidetracked and didn’t stir up the steak so let’s see how it turned out with no assistance from me oh boy oh boy it looks gorgeous that’s for sure let’s do a quick little temperature check now of course steak has different levels of dness depending on how rare you like it one’s hitting
Almost 140 and STI is also going to continue to cook as it rests let’s stir this up I am liking how this is looking and smelling and I’m going do a little Fork test on the potatoes ooh those potatoes are perfect veggies are perfect for me and even though I forgot to stir
It looks like it’s turning out fantastic here’s my taste tester let’s go is that a potato mhm did you get some steak M what is it this is a wow steak hash mhm what you think Bud m mhm M what do you say m yummy wow that is oh Dad’s grabbing some Mr
Fab Mr Fab is grabbing some that’s good moist good texture you like the flavor five out of five holy smoke five stars for him how long did that take to make not long maybe 20 minutes no way what’s your rating Logan easiest five out of five ever if you found this one helpful
Smash that like button you can learn more about me at empowered cooks.com and then check this one out I think you’re going to love it thanks for watching I’ll see you on the next one