6 Low-Calorie Air Fryer Recipes You Can’t Say ‘NO’ To. I share with you 6 of some of my favorite and most viral air fryer recipes that are both delicious and macro-friendly AND I share some pro-tips with you on using the air fryer to help you achieve your goals!
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00:00 Introduction
00:47 Air Fryer Buffalo Chicken Chalupas
01:30 What’s The Perfect Sized Air Fryer?
03:04 Air Fryer Crispy Chicken Tenders w/ Garlic Parmesan Sauce
03:49 Reheating Food Pro Tip!
04:40 Air Fryer Crunch Taco Pockets
05:28 My Gift To YOU
05:56 Air Fryer Jalapeño Popper Hot Pockets
06:46 Can I use oven recipes in my air fryer?
08:06 Air Fryer THICCC McChicken
08:40 Using the right protein powder for your recipes
10:15 End
it’s been 7 years since I bought my first air fry it’s crazy to think about it and at the time I thought it was super overrated but you know ignorance is bliss I didn’t know what I didn’t know I mean I was wrong this thing right here literally magic especially if you want your meals to be higher protein low calorie and still taste delicious I mean that’s what we do around here and today I’m showing you six of my favorite alltime air fry recipes low calorie high protein delicious so easy to make too so how this video is going to work is going to be I’m going to show you a recipe and then I’m going to show you a pro tip literally I’m going to show you six of my favorite pro tips on how to maximize the air fryer a lot of these you probably never heard before I haven’t really shared them anywhere before pretty sure you’re going to get a ton of value from them I also have something ridiculously valuable for you guys later on in the video it’s completely free it’s amazing what we do around here we want my free stuff to be better than people’s paid stuff I think you’re going to love it but yeah let’s get into that first recipe the buffalo chicken chalupas these buffalo chicken chalupas are an absolute flavor bomb only 247 calories 35 g of protein so first you’re going to take your chicken breast you’re going to Pat it dry then you’re going to flatten It season both sides with 1/3 packet of AR ran dip seasoning the air fryer on 400° f for about 9 to 10 10 minutes now let’s make that buffalo chicken sauce you’re going to add all your ingredients into your blender and you’re going to blend till smooth now add your diced chicken to a bowl add your buffalo chicken sauce you’re going to mix that all together these Jose ofas are goated for the macros you’re going to build your chalupa with your cheeses then the buffalo chicken more cheeses then P tightly you’re spray both sides with avocado oil add to your air fryer you’re going to air Fry on 400° fhe for about 4 minutes should look insane when done add your lettuce and tomato and then enjoy my friends my gosh this whole PL is less than 500 calories buffalo chicken talupa un real what’s the perfect size air fryer there’s really big air fryers there’s really small air fryers and there’s the ones that are right in the middle so what is the perfect size I have a lot of air fryers let me just go grab them dud I don’t know if I’m going to have enough room all right so we have a lot of air fryers here why do I have a lot of air fryers I’ve tested them all I wanted you guys to have the best information possible on making your air fryer purchasing decisions this is a big boy this is a 9q so we look it’s got this divider in the middle but like that’s a Big Air fryer the bigger it is the more it’s kind of like a convention oven and then it kind of defeats the purpose I am not a big fan of the really big ones because it’s cook it in the oven a four quart you get two different trays I don’t mind this one but how I use my air fry I make a lot of sweet desserts in there also and so I’ll put like different pans in there and I just can’t fit them in there uh then we have my ninja one um normally ninja is like the goat at all this stuff I just don’t like this one because it’s really tall and not as wide I just wish it wasn’t as tall cuz it doesn’t do me any good when it’s really tall I wish it was wider then I could fit more in and it’ still be 64 so then lastly we have my favorite air fryer of all time I’ve used the same air fryer for like three years yes I’ve gotten like new versions of it but like I love this air fryer big tray six core you can see the difference in size between those two I can fit a ton in here it heats up really quickly it cooks really evenly and also what’s really great about this one it goes down to 250° f a lot of air fryers don’t go that low and I like to go down in temperature a lot of times if I’m making a a sweet recipe and a lot of air fryers just don’t go down past maybe 300° F today I’m going to show you how to make these crispy chicken tenders with a garlic Parmesan sauce at is super low calor high protein it’s the MVP so first we’re going to start with roasting some garlic and while those in the oven we’re going to coat our chicken tenders so we’re going to have three stations here our flour station our buffalo egg white station and our panko station and we’re going to use the left hand right hand technique to keep our hands from becoming a clumpy mess repeat for all your chicken tenders spray both sides with nonstick cooking spray and air Fry on 400° f for 9 minutes should be nice and crispy when done now we’re going to make our low cal garlic Parmesan sauce only 212 calories with 7 g of protein for the whole batch super simple you’re just going to add all your ingredients into your bowl and you’re going to mix still smooth you can blend this also if you want it super duper smooth I just like the texture and then once done pair it with your chicken tenders and enjoy my friends crispy chicken tenders guys just loal garlic Parmesan sauce oh my gosh it’s the sauce your air fryer pays for itself with how great it reheats food anything you want to reheat it comes out almost as good if not better sometimes than whenever you made it fresh and then when reheating food because it’s already cooked 360° f is usually my sweet spot make sure to add just a little bit of water in the bottom of the actual air fryer before you add it in just a little bit and it’ll create like a steam like environment and then it’ll help rehydrate the food a good bit and it’ll come out amazing so I this reheating your food is worth its weight and gold and just getting an air fryer and just to clarify I really only use the air fryer setting on my air fryer don’t I don’t really bother with anything else this use your air fryer for what it’s meant to be it’s your air fryer and then also the temperature I usually use for pretty much anything savory I’m making it’s between 360 and 400° F whenever I’m using my air fryer because I want to create that hot crispy environment these crunchy taco pockets are only 121 calories 12 12 g of protein per this pocket technique with the tortillas is a game changer crazy customizable let’s get into it you’re going to Brown up 16 o of 964 laning ground beef then you’re going to add one packet of taco seasoning add a splash of chicken broth help keep it from drying out now you’re going to add your Mexican cheese Laughing Cow Cheese wedges and then nutritional yeast mix that all together you want it thick but not too thick so add more chicken broth if need to now it’s time to put together the pocket this allpurpose flour plus water is going to be our glue lay flat tortilla slice in half then you’re going to fold then you’re going to add that glue under the fold press it down now you have a cone now you’re going to add your filling press down with the spoon add more glue to the top fold press shut and you’re going to crimp shut with your fork now you’re going to add these to the air fryer spray with non to cooking spray air fry these on 400° fhe for 45 minutes it look nice and golden when done and then it’s time to enjoy my friends yes oh crunchy taco pockets that’s the next level why do I make these videos because I want you guys to make the recipes and so what I did was I put together this free recipe book with all the recipes from this video it’s amazing it literally has all six of the recipes in here super easy to follow super clean has literally macros ingredients directions a beautiful picture first link in the description below completely free literally takes maybe 7 Seconds to get if I had an album though it’d be named perfectly crispy that’s fire perfectly crispy let’s go talapo popper hot pockets are only 244 calories 26 G of of protein they’re thick crunchy and great for meal bread so first you’re going to cook up one pound of chicken tenders you’re going to season those with this ranch dip mix you’re going to chop that chicken into small pieces set that to the side now you’re going to use your air fryer to roast your jalapenos once those are done you’re going to dice those up now let’s put together the jalapeno popper filling add your Greek yogurt fling Cow Cheese wedges roasted jalapenos and one 1/4 packet of the ranch seasoning mix now you’re going to add your cheese chicken black beans sweet corn and Pico mix that all together this filling is incredible now take your eight slices of low calorie bread brush egg whites on the edges now add your filling brush egg whites on the edges of the top slice add face down press it down the edges with the fork and then slice off the extra and then voila you got a Hot Pocket and I’m going to air fry these on 400° f for 45 minutes till golden and then it’s time to enjoy my friends guys look at these Hot Pockets jalapeno popper oh yeah all right so next Pro tip let’s just say you get a recipe that says cook it in the oven but you want to cook it in the air fryer so how do you modify the time and temperature to be able to make it in the actual air fryer so here’s what I found so if you’re going to cook it in the air fryer because it’s a much more tight environment much more intensity of the heat being circulated around the food you’re going to want to decrease the temperature by about 12.5% so that mean if it’s at 400° F that’s about 350° fhe in the actual air fryer so um same goes for like 450 I generally go like 400 it’s not a perfect science but that’s just what I’ve experienced and here’s the thing also cooking times are going to be dramatically Less in the air fryer than they are in the conventional oven that’s the benefit of the air fryer so I’ve noticed it’s cooking times are generally about 30 to 50% less the cool thing about an air fryer 2o is if you do open it up it heats up so quickly cuz if you open the oven too much you lose a lot of heat and because it’s such a big area it takes a long time for that heat to congregate around the food with the air fryer if you open it up and check on it it’s not that big of a deal like you it just Heats right back up so that’s a that’s another benefit that a lot of people don’t think about CU you can check on food a lot more often it doesn’t change the cooking environment that much and also it’s very tempting to fit a ton of food inside of the air fryer but it defeats the purpose because you don’t want to overcrowd the food the all the air is not able to circulate around the food and thus change how evenly cooked the actual food is um yeah just keep that in mind this mid chicken might be thick but it is not thick in calories it’s only 316 calories with 40 g of protein super easy to make in meal prep let’s get into it you’re have 16 ounces of lean ground chicken breast you’re going to combine it with your yellow mustard and all the seasonings you see here and then form into three even siiz balls for the patties now it’s time to make the outside layer of the McChickens you’re going to add your corn flakes and all your seasonings into a small blender blend and then add to a shallow bowl now you’re going to take your ground chicken ball you’re going to add to the cornflake mixture and form in patties add to the air fryer 400° fhe for about 10 to 12 minutes and then it’s time to enjoy my friends got the low calorie MC chickens look at this thing guys the ther MC chicken let’s go so like I hear a lot of times Zach I I made your recipe and it didn’t come out well and like the first question I ask is okay what protein powder do you use and then they told me what protein powder they use and I’m like oh man okay well that’s it not all protein powders are made for recipes this one is specifically made for recipes phenomenal in Shake but it is specifically formulated to not only just survive the cooking process but also Thrive and so that was my final tip not all protein powders are made equal a great protein powder replaces carbs and then adds more protein and also flavor this adds a great chocolate flavor highly highly recommend I’ve been cooking with protein powder since 2011 this is the best I’ve ever tried I’m tried it all I know you’ll love it if you don’t love it I’ll give you your money back I’ll take it out of my own pocket and I’ll give you your money back like the only reason why you not want it anymore is cuz you’re trying to steal my money triple chocolate brownie protein pizuki this thing has 41 g of protein it’s rich to dense and definitely not dry so first you’re going to add all your dry ingredients into your bowl and you’re going to mix to avoid clumping and remember this recipe and all the other recipes in this video are in the free recipe book first link in the description below and then you’re going to add your wet ingredients in there and mix till you get a brownie batter like consistency melt some mini chocolate chips mix those into there now you got a thick brownie batter so now we’re going to take this brownie batter and turn it into a bazooki you’re going to add to your 6 and 1/2 in cast iron pan add a little bit more mini chocolate chips on top add to your air fryer on 300° fenhe for about 6 minutes should be looking phenomenal when done I added my protein Oreo ice cream on top and then it was time to enjoy my friend o look at this thing make sure to check out my ninja creamy video cuz I’m about to put some Ninja creamy ice cream on here cing cream you know what I’m saying oh this ain’t dry that’s crazy that’s going to wrap up today’s video don’t forget to get your free perfectly crispy recipe book first link in the description below uh I got all the recipes in here completely free like I said yeah and if uh if you’re not yet subscribed to the Channel please hit that subscribe button hit the thumbs up if you enjoyed the video video let me know in the comments below which recipe you’re going to try I want to see I want to take a gauge a poll of which one you guys like the most yeah let me know if you have any questions or any video topics you guys want me to cover in the future and um that’s that’s about it I love you guys I appreciate you guys and I’ll see you guys in the next video