The Complete Air Fryer Cookbook for Beginners 2022 E-Book

Jenny Kern

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 752

Veröffentlichungsjahr: 2022

Beschreibung

AT LAST! HOW CAN YOUR FAVORITE DISHES BE CRISPY, DELICIOUS, AND HEALTHY AT THE SAME TIME…

When was the last time you had a good, crispy, home-made delicious meal?

That could be anything, from French-fries or fried chicken to tasty muffins or nicely roasted vegetable mix… I bet you don’t enjoy this kind of food every week as much as you’d like to.

I see so many people trying to “invent the wheel,” looking for all kinds of recipes that will save them from their usual lunch or dinner…

But eventually, they are left disappointed and come back to cooking the same dish, best-case scenario, the same two dishes over and over again. But…

What if I can offer you a solution, an opportunity to cook delicious and healthy fried meals using just proven recipes and your favorite Air Fryer.

Without tons of nasty oil and without gaining extra heavy pounds every time you eat.

Here are just a fraction of what’s inside:

• How to pick the best Air Fryer according to your budget and family needs
• How can you lose weight eating fried food? Very simple explanation inside!
• Over 1000 healthy and delicious recipes for amazing breakfast, lunch and dinner
• Nutrition facts and macros to track your weight loss and to make sure you are not eating too much
• Detailed instructions next to each recipe
• Special recipes for vegans and vegetarians
• Much much more…

Not only is this book packed with plenty of delicious recipes, but it also has every detail covered, so even a complete cooking beginner can make those great meals!

I think that you are ready to take on step further

So scroll back up, click on “Buy Now” and Enjoy the Process!

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

CHAPTER 1 BREAKFAST

CHAPTER 2 MAINS

CHAPTER 3 SIDES

CHAPTER 4 FISH AND SEAFOOD

CHAPTER 5 POULTRY

CHAPTER 6 MEAT

CHAPTER 7 VEGETABLES

CHAPTER 8 SOUP AND STEWS

CHAPTER 9 SNACKS

CHAPTER 10 DESSERTS

CONCLUSION

Introduction

With technology giving birth to different and unique inventions every day to satisfy the hunger for innovation in society, the everyday kitchen's modernization is also seen. Among the many devices that have made life more comfortable with their usefulness and design, the Air Fryer is an excellent tool with many benefits.

An Air Fryer is a device that cooks food not by using oil but by heated air with no compromise on the dish's texture and flavor. Air Fryer is not only used for frying up food, but can also be used for many other tasks such as grilling, baking, roasting, and many more. It ensures the food is cooked evenly and thoroughly. Its design is such that it fits in a compact area and works via electricity. It has many different parts:

The frying basket: It is a stainless-steel basket in which the food is placed for cooking. It can be replaced by any other utensils, such as a pizza pan.

The timer: The timer is set accordingly; a red light indicates when the time has been finished.

The temperature controller: The temperature of the Air Fryer has a high range from 175 to 400F. Adjust the temp knob to achieve the desired temperature.

The air inlet/outlet: It is used to release the hot air and steam that arises during the cooking process from the device's back. It is, therefore, important that the device is always kept in a spacious area.

How to Start Cooking in An Air Fryer?

Firstly, the Air Fryer must be in a spacious place to allow heat to escape and prevent damage to its parts. It should be put on top of a heat resistance surface.

Secondly, pull out the frying basket gently from the machine. It is recommended to preheat the device for 5 minutes before using it. Simply set the desired temperature for 5 mins and then after the time is completed, pull out the basket.

Now place the food inside the container. Not more than 2/3 of the container should be filled. If required, the container can be greased with an oil spray to avoid sticking the food. If fatty foods are placed, add a little bit of water so that the container remains clean.

Now place the container gently inside and close the lid. The electric cord should be connected, and the time and temperature should be set. Both indicators should be on until the frying is completed.

The food can be stirred, flipped, or shaken as per requirement.

The food must be flipped at regular intervals for grilling until it gets a good color on both sides. When finished, a sound will go off. Push the off button just once, then wait for 30 seconds for the device to turn off completely.

When done, serve the food in a serving dish and leave the basket out of the device for some time before putting it back in.

CHAPTER 1

Breakfast

Creamy Bacon & Egg Wraps with Spicy Salsa

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 3

Ingredients:

3 tortillas

2 previously scrambled eggs

3 slices bacon, cut into strips

3 tbsp salsa

3 tbsp cream cheese, divided

1 cup grated pepper Jack cheese

Directions:

Preheat the air fryer to 390 F. Spread one tbsp. of cream cheese onto each tortilla. Divide the eggs and bacon between the tortillas evenly. Top with salsa. Sprinkle some grated cheese over. Roll up the tortillas. Cook for 10 minutes.

Nutrition:

Calories 210.8

Fat 14.7g

Carbs 2.9g

Protein 16.8

Tomato, Basil & Mozzarella Breakfast

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Servings: 1

Ingredients:

2 slices of bread

4 tomato slices

4 mozzarella slices

1 tbsp. olive oil

1 tbsp. chopped basil

salt and black pepper to taste

Directions:

Preheat the air fryer to 370 F. Place the bread slices in the air fryer and toast for 3 minutes. Arrange two tomato slices on each bread slice. Season it with pepper and salt.

Top each slice with 2 mozzarella slices. Return to the air fryer and cook for 1 minute more. Drizzle the caprese toasts with olive oil and top with chopped basil.

Nutrition:

Calories 147 Fat 14.3g

Carbs 8.1g Protein 7.9g

Cinnamon-Orange Toast

Preparation Time: 5 minutes

Cooking Time: 10 minutes Servings: 6

Ingredients:

12 slices bread ½ cup sugar

1 stick butter

1½ tbsp. vanilla extract 1½ tbsp. cinnamon

2 oranges, zested

Directions:

In a microwave-proof bowl, mix butter, sugar and vanilla extract. Warm and stir the mixture for 30 seconds until everything melts. Add in orange zest.

Pour the mixture over bread slices. Lay the bread slices in your air fryer’s cooking basket and cook for 5 minutes at 400 F. Serve with fresh banana and berry sauce.

Nutrition:

Calories 187 Fat 4g

Carbs 32g Protein 6g

Herby Parmesan Bagel

Preparation Time: 5 minutes

Cooking Time: 6 minutes

Servings: 1

Ingredients:

2 tbsp. butter, softened

1 tsp. dried basil

1 tsp. dried parsley

1 tsp. garlic powder

1 tbsp. Parmesan cheese

salt and black pepper to taste

1 bagel

Directions:

Preheat the air fryer to 370 degrees. Cut the bagel in half. Place in the air fryer and cook for 3 minutes. Combine the butter, Parmesan, garlic, basil, and parsley in a small bowl. Season it with pepper and salt, to taste. Spread the mixture onto the toasted bagel. Return the bagel to the air fryer and cook for an additional 3 minutes.

Nutrition:

Calories 330

Fat 9g

Carbs 46g

Protein 19.5g

Porridge with Honey & Peanut Butter

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Servings: 4

Ingredients:

2 cups steel-cut oats

1 cup flax seeds

1 tbsp. peanut butter

1 tbsp. butter

4 cups milk

4 tbsp. honey

Directions:

Preheat the air fryer to 390 F. Combine all of the ingredients in an ovenproof bowl. Place in the air fryer and cook for 5 minutes. Stir and serve.

Nutrition:

Calories 218.6

Fat 14.9g

Carbs 17.4g

Protein 0.3g

Classic Bacon & Egg English Muffin

Preparation Time: 5 minutes

Cooking Time: 7 minutes

Servings: 1

Ingredients:

1 egg

1 English muffin

2 slices of bacon

Salt and black pepper to taste

Directions:

Preheat the air fryer to 395 F. Crack the egg into a ramekin. Place the muffin, egg and bacon in the air fryer. Cook for 6 minutes. Let cool slightly so you can assemble the sandwich. Cut the muffin in half. Place the egg on one half and season it with pepper and salt. Arrange the bacon on top. Top with the other muffin half.

Nutrition:

Calories 174.3

Fat 3.9g

Carbs 8.4g

Protein 13.3g

Peppery Sausage & Parsley Patties

Preparation Time: 6 minutes

Cooking Time: 15 minutes Servings: 4

Ingredients:

1 lb. ground Italian sausage

¼ cup breadcrumbs

1 tsp. dried parsley

1 tsp. red pepper flakes

½ tsp. salt

¼ tsp. black pepper

¼ tsp. garlic powder

1 egg beaten

Directions:

Preheat the air fryer to 350 F. Combine all of the ingredients in a large bowl. Line a baking sheet with parchment paper.

Make patties out of the sausage mixture and arrange them on the baking sheet.

Cook for 15 minutes, flipping once halfway through cooking.

Nutrition:

Calories 301

Fat 27g

Carbs 2g

Protein 12g

Air Fried Mac and Cheese

Preparation Time: 3 minutes

Cooking Time: 15 minutes Servings: 2

Ingredients:

1 cup cooked macaroni

1 cup grated cheddar cheese

½ cup warm milk

1 tbsp. parmesan cheese

dalt and black pepper to taste

Directions:

Preheat the air fryer to 350 F. Add the

macaroni to an ovenproof baking dish. Stir

in the cheddar and milk.

Season it with pepper and salt, to taste. Place

the dish in the air fryer and cook for 10

minutes. Sprinkle with Parmesan cheese, to

serve.

Nutrition:

Calories 314

Fat 14g

Carbs 19g

Protein 34g

Prosciutto & Mozzarella Crostini

Preparation Time: 5 minutes

Cooking Time: 5 minutes Servings: 1

Ingredients:

½ cup finely chopped tomatoes

3 oz. chopped mozzarella

3 prosciutto slices, chopped

1 tbsp. olive oil

1 tsp. dried basil

6 small slices of French bread

Directions:

Preheat the air fryer to 350 F. Place the bread slices and toast for 3 minutes.

Top the bread with tomatoes, prosciutto and mozzarella.

Sprinkle the basil over the mozzarella.

Drizzle with olive oil. Return to the air fryer and cook for 1 more minute, enough to become melty and warm.

Nutrition:

Calories 400

Fat 0g

Carbs 0g

Protein 4g

Cheesy Berry-Flavored French Toast

Preparation Time: 5 minutes

Cooking Time: 9 minutes Servings: 4

Ingredients:

2 eggs beaten

4 slices bread

3 tbsp. sugar

1 ½ cups corn flakes

⅓ cup milk

¼ tsp. nutmeg

4 tbsp. berry-flavored cheese

¼ tsp. salt

Directions:

Preheat your Air Fryer to 400 F. In a bowl, mix sugar, eggs, nutmeg, salt and milk. In a separate bowl, mix blueberries and cheese.

Take 2 bread slices and pour the blueberry mixture over the slices.

Top with the milk mixture. Cover with the remaining two slices to make sandwiches.

Dredge the sandwiches over cornflakes to coat well. Lay the sandwiches in your air fryer’s cooking basket and cook for 8 minutes. Serve with berries and syrup.

Nutrition:

Calories 254

Fat 2.5g

Carbs 40.1g

Protein 19.3g

Eggs in Zucchini Nests

Preparation Time: 5 minutes

Cooking Time: 7 minutes

Servings: 4

Ingredients:

4 tsp. butter

½ tsp. paprika

½ tsp. black pepper

¼ tsp. sea salt

4 oz. cheddar cheese, shredded

4 eggs

8 oz. zucchini, grated

Directions:

Grate the zucchini and place the butter in ramekins. Add the grated zucchini in ramekins in the shape of nests.

Sprinkle the zucchini nests with salt, pepper, and paprika. Beat the eggs and pour over zucchini nests. Top egg mixture with shredded cheddar cheese. Preheat the air fryer basket and cook the dish for 7-minutes.

When the zucchini nests are cooked, chill them for 3-minutes and serve them in the ramekins.

Nutrition:

Calories 221

Fat 17.7g

Carbs 2.9g

Protein 13.4g

Breakfast Chicken Strips

Preparation Time: 5 minutes

Cooking Time: 12 minutes

Servings: 4

Ingredients:

1 tsp. paprika

1 tbsp. cream

1 lb. chicken fillet

½ tsp. salt

½ tsp. black pepper

Directions:

Cut the chicken fillet into strips. Sprinkle the chicken fillets with salt and pepper.

Preheat the air fryer to 365˚Fahrenheit.

Place the butter in the air basket tray and add the chicken strips.

Cook the chicken strips for 6-minutes. Turn the chicken strips to the other side and cook them for additional 5-minutes. After strips are cooked, sprinkle them with cream and paprika, and then transfer them to serving plates. Serve warm.

Nutrition:

Calories 245

Fat 11.5g

Carbs 0.6g

Protein 33g

Breakfast Chicken Hash

Preparation Time: 5 minutes

Cooking Time: 14 minutes

Servings: 3

Ingredients:

6 oz. of cauliflower, chopped

7 oz. chicken fillet

1 tablespoon water

1 green pepper, chopped

½ yellow onion, diced

1 teaspoon ground black pepper

3 tablespoons butter

1 tablespoon cream

Directions:

Chop the cauliflower and place into the blender and blend it carefully until you get cauliflower rice. Chop the chicken fillet into small pieces. Sprinkle the chicken fillet with ground black pepper and stir. Preheat your air fryer to 380˚Fahrenheit. Dice the yellow onion and chop the green pepper. In a large mixing bowl, combine the ingredients and then add mixture to fryer basket. Then cook for 14 minutes and serve chicken hash warm!

Nutrition:

Calories 261

Fat 16.8g

Carbs 7.1g

Protein 21g

Keto Air Bread

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 19

Ingredients:

1 cup almond flour

¼ sea salt

1 teaspoon baking powder

¼ cup butter

3 eggs

Directions:

Crack the eggs into a bowl then using a hand blender mix them up. Melt the butter at room temperature.

Take the melted butter and add it to the egg mixture. Add the salt, baking powder and almond flour to the egg mixture and knead the dough.

Cover the prepared dough with a towel for 10-minutes to rest. Meanwhile, preheat your air fryer to 360˚Fahrenheit.

Place the prepared dough in the air fryer tin and cook the bread for 10-minutes. Then reduce the heat to 350˚Fahrenheit and cook the bread for additional 15-minutes.

You can use a toothpick to check to make sure the bread is cooked. Transfer the bread to a wooden board to allow it to chill. Once the bread has chilled, then slice and serve it.

Nutrition:

Calories 40 Fat 3.9g Carbs 0.5g Protein 1.2g

Kale Breakfast Fritters

Preparation Time: 7 minutes

Cooking Time: 8 minutes

Servings: 8

Ingredients:

12 oz. kale, chopped

1 tsp. oil

1 tbsp. cream

1 tsp. paprika

½ tsp. sea salt

2 tbsp. almond flour

1 egg

1 tbsp. butter

½ yellow onion, diced

Directions:

Wash and chop the kale. Add the chopped kale to the blender and blend it until smooth.

Dice up the yellow onion.

Beat the egg and whisk it in a mixing bowl.

Add the almond flour, paprika, cream and salt into a bowl with whisked egg and stir.

Add the diced onion and blended kale to the mixing bowl and mix until you get fritter dough. Preheat your air fryer to 360˚Fahrenheit.

Spray the inside of the air fryer basket with olive oil. Make medium-sized fritters with prepared mixture and place them into an air fryer basket.

Cook the kale fritters 4-minutes on each side.

Once they are cooked, allow them to chill then serve.

Nutrition:

Calories 86

Fat 5.6g

Carbs 6.8g

Protein 3.6g

Herbed Breakfast Eggs

Preparation Time: 5 minutes

Cooking Time: 17 minutes

Servings: 2

Ingredients:

4 eggs

1 tsp. oregano

1 tsp. parsley dried

½ tsp. sea salt

1 tbsp. chives, chopped

1 tbsp. cream

1 tsp. paprika

Directions:

Place the eggs in the air fryer basket and cook them for 17-minutes at 320˚Fahrenheit.

Meanwhile, combine the parsley, oregano, cream, and salt in a shallow bowl.

Chop the chives and add them to cream mixture. When the eggs are cooked, place them in cold water and allow them to chill.

After this, peel the eggs and cut them into halves. Remove the egg yolks and add yolks to the cream mixture and mash to blend well with a fork. Then fill the egg whites with the cream-egg yolk mixture. Serve immediately.

Nutrition:

Calories 136

Fat 9.3g

Carbs 2.1g

Protein 11.4g

Keto Spinach Quiche

Preparation Time: 10 minutes

Cooking Time: 21 minutes

Servings: 6

Ingredients:

6 oz. cheddar cheese, shredded

1 tsp. olive oil

3 eggs

1 tsp. ground black pepper

½ yellow onion, diced

¼ cup cream cheese

1 cup spinach

1 tsp. sea salt

4 tbsp. water, boiled

½ cup almond flour

Directions:

Combine the almond flour, water, and salt.

Mix and knead the dough. Spray the inside of the fryer basket with olive oil. Set your air fryer to 375˚Fahrenheit.

Roll the dough and place it in your air fryer basket tray in the shape of the crust. Place the air fryer basket tray inside of the air fryer and cook for 5-minutes. Chop the spinach and combine it with the cream cheese and ground black pepper.

Dice the yellow onion and add it to the spinach mixture and stir. Whisk eggs in a bowl. When the quiche crusts are cooked— transfer the spinach filling. Sprinkle the filling top with shredded cheese and pour the whisked eggs over the top. Set the air fryer to 350˚Fahrenheit.

Cook the quiche for 7-minutes. Reduce the heat to 300˚Fahrenheit and cook the quiche for additional 9-minutes. Allow the quiche to chill thoroughly and then cut it into pieces for serving.

Nutrition:

Calories 248

Fat 20.2g

Carbs 4.1g

Protein 12.8g

Seed Porridge

Preparation Time: 7 minutes

Cooking Time: 12 minutes

Servings: 3

Ingredients:

1 tbsp. butter

¼ tsp. nutmeg

1/3 cup heavy cream

1 egg

¼ tsp. salt

3 tbsp. sesame seeds

3 tablespoons chia seeds

Directions:

Place the butter in your air fryer basket tray.

Add the chia seeds, sesame seeds, heavy cream, nutmeg, and salt. Stir gently. Beat the egg in a cup and whisk it with a fork.

Add the whisked egg to the air fryer basket tray. Stir the mixture with a wooden spatula.

Preheat your air fryer to 375˚Fahrenheit.

Place the air fryer basket tray into the air fryer and cook the porridge for 12-minutes.

Stir it about 3 times during the cooking process. Remove the porridge from the air fryer basket tray immediately and serve hot!

Nutrition:

Calories 275

Fat 22.5g

Carbs 13.2g

Protein 7.9g

Keto Bread-Free Breakfast Sandwich

Preparation Time: 7 minutes

Cooking Time: 16 minutes

Servings: 2

Ingredients:

6 oz. ground chicken

2 slices of cheddar cheese

2 lettuce leaves

1 tbsp. dill, dried

½ tsp. sea salt

1 egg

1 tsp.cayenne pepper

1 tsp. tomato puree

Directions:

Combine the ground chicken with the pepper and sea salt. Add the dried dill and stir. Beat the egg into the ground chicken mixture. Make 2 medium-sized burgers from the ground chicken mixture. Preheat your air fryer to 380˚Fahrenheit. Spray the air fryer basket tray with olive oil and place the ground chicken burgers inside of it.

Cook the chicken burgers for 10-minutes. Flip over burgers and cook for an additional 6-minutes. When the burgers are cooked, transfer them to the lettuce leaves. Sprinkle the top of them with tomato puree and with a slice of cheddar cheese. Serve immediately!

Nutrition:

Calories 324

Fat 19.2g

Carbs 2.3g

Protein 34.8g

Western Omelette

Preparation Time: 8 minutes

Cooking Time: 15 minutes

Servings: 4

Ingredients:

1 green pepper

5 eggs

½ yellow onion, diced

3 oz. parmesan cheese, shredded

1 tsp. butter

1 tsp. oregano, dried

1 tsp. cilantro, dried

1 tsp. olive oil

3 tbsp. cream cheese

Directions:

In a bowl, add the eggs and whisk them.

Sprinkle the cilantro, oregano, and cream cheese into the eggs. Add the shredded parmesan and mix the egg mixture well. Preheat your air fryer to 360˚Fahrenheit.

Pour the egg mixture into the air fryer basket tray and place it into the air fryer. Cook the omelette for 10-minutes. Meanwhile, chop the green pepper and dice the onion. Pour olive oil into a skillet and preheat well over medium heat. Add the chopped green pepper and onion to the skillet and roast for 8-minutes. Stir veggies often. Remove the omelette from the air fryer basket tray and place it on a serving plate. Add the roasted vegetables and serve warm.

Nutrition:

Calories 204 Fat 14.9g

Carbs 4.3g Protein 14.8g

Breakfast Coconut Porridge

Preparation Time: 10 minutes

Cooking Time: 7 minutes Servings: 4

Ingredients:

1 cup coconut milk

3 tbsp. blackberries

2 tbsp. walnuts

1 tsp. butter

1 tsp. ground cinnamon

5 tbsp. chia seeds

3 tbsp. coconut flakes

¼ tsp. salt

Directions:

Pour the coconut milk into the air fryer basket tray. Add the coconut, salt, chia seeds, ground cinnamon, and butter. Ground up the walnuts and add them to the air fryer basket tray. Sprinkle the mixture with salt. Mash the blackberries with a fork and add them also to the air fryer basket tray.

Cook the porridge at 375˚Fahrenheit for 7-minutes. When the cooking time is over, remove the air fryer basket from the air fryer and allow it to sit and rest for 5-minutes. Stir porridge with a wooden spoon and serve warm.

Nutrition:

Calories 169 Fat 18.2g

Carbs 9.3g Protein 4.2g

Flax Meal Porridge

Preparation Time: 10 minutes

Cooking Time: 8 minutes

Servings: 4

Ingredients:

2 tbsp. sesame seeds

½ tsp.vanilla extract

1 tbsp. butter

1 tbsp. liquid Stevia

3 tbsp. flax meal

1 cup almond milk

4 tbsp. chia seeds

Directions:

Preheat your air fryer to 375˚Fahrenheit. Put the sesame seeds, chia seeds, almond milk, flax meal, liquid Stevia and butter into the air fryer basket tray.

Add the vanilla extract and cook porridge for 8-minutes. When porridge is cooked stir it carefully then allow it to rest for 5-minutes before serving.

Nutrition:

Calories 298

Fat 26.7g

Carbs 13.3g

Protein 6.2g

Scrambled Pancake Hash

Preparation Time: 7 minutes

Cooking Time: 9 minutes

Servings: 7

Ingredients:

1 egg

¼ cup heavy cream

5 tbsp. butter

1 cup coconut flour

1 tsp. ground ginger

1 tsp. salt

1 tbsp. apple cider vinegar

1 tsp. baking soda

Directions:

Combine the salt, baking soda, ground ginger and flour in a mixing bowl. In a separate bowl, crack the egg into it. Add butter and heavy cream. Mix well using a hand mixer. Combine the liquid and dry mixtures and stir until smooth. Preheat your air fryer to 400˚Fahrenheit. Pour the pancake mixture into the air fryer basket tray.

Cook the pancake hash for 4-minutes. After this, scramble the pancake hash well and continue to cook for another 5-minute more. When the dish is cooked, transfer it to serving plates, and serve hot!

Nutrition:

Calories 178

Fat 13.3g

Carbs 10.7g

Protein 4.4g

Morning Time Sausages

Preparation Time: 10 minutes

Cooking Time: 12 minutes

Servings: 6

Ingredients:

7 oz. ground chicken

7 oz. ground pork

1 tsp. ground coriander

1 tsp. basil, dried

½ tsp. nutmeg

1 tsp. olive oil

1 tsp. minced garlic

1 tbsp. coconut flour

1 egg

1 tsp. soy sauce

1 tsp.sea salt

½ tsp. ground black pepper

Directions:

Combine the ground pork, chicken, soy sauce, ground black pepper, garlic, basil, coriander, nutmeg, sea salt, and egg. Add the coconut flour and mix the mixture well to combine. Preheat your air fryer to 360˚Fahrenheit.

Make medium-sized sausages with the ground meat mixture. Spray the inside of the air fryer basket tray with the olive oil.

Place prepared sausages into the air fryer basket and place inside of the air fryer. Cook the sausages for 6-minutes.

Turn the sausages over and cook for 6-minutes more. When the cook time is completed, let the sausages chill for a little bit. Serve warm.

Nutrition:

Calories 156

Fat 7.5g

Carbs 1.3g

Protein 20.2g

Baked Bacon Egg Cups

Preparation Time: 10 minutes

Cooking Time: 12 minutes

Servings: 2

Ingredients:

2 eggs

1 tablespoon chives, fresh, chopped

½ teaspoon paprika

½ teaspoon cayenne pepper

3-ounces cheddar cheese, shredded

½ teaspoon butter

¼ teaspoon salt

4-ounces bacon, cut into tiny pieces

Directions:

Slice bacon into tiny pieces and sprinkle it with cayenne pepper, salt, and paprika. Mix the chopped bacon. Spread butter on the bottom of ramekin dishes and beat the eggs there. Add the chives and shredded cheese.

Add the chopped bacon over egg mixture in ramekin dishes. Place the ramekins in your air fryer basket. Preheat your air fryer to 360˚Fahrenheit. Place the air fryer basket in your air fryer and cook for 12-minutes. When the cook time is completed, remove the ramekins from the air fryer and serve

warm.

Nutrition:

Calories 553 Fat 43.3g Carbs 2.3g Protein 37.3g

Breakfast Hash

Preparation Time: 10 minutes

Cooking Time: 8 minutes

Servings: 4

Ingredients:

7-ounces bacon, cooked

1 zucchini, cubed into small pieces

4-ounces cheddar cheese, shredded

2 tablespoons butter

1 teaspoon ground thyme

1 teaspoon cilantro

1 teaspoon paprika

1 teaspoon ground black pepper

1 teaspoon salt

Directions:

Chop the zucchini into small cubes and sprinkle with ground black pepper, salt, paprika, cilantro and ground thyme. Preheat your air fryer to 400˚Fahrenheit. Add butter to the air fryer basket tray. Melt the butter and add the zucchini cubes.

Cook the zucchini cubes for 5-minutes.

Meanwhile, shred the cheddar cheese. Add the bacon to the zucchini cubes. Sprinkle the zucchini mixture with shredded cheese and cook for 3-minutes more. When cooking is completed, transfer the breakfast hash into serving bowls.

Nutrition:

Calories 445

Fat 36.1g

Carbs 3.5g

Protein 26.3g

Sweet Strawberries Pancake

Preparation Time: 14 minutes

Cooking Time: 16 minutes

Servings: 4

Ingredients:

3 eggs, beaten

2 tbsp unsalted butter

½ cup flour

2 tbsp sugar, powdered

½ cup milk

1½ cups fresh strawberries, sliced

Directions:

Preheat your Air Fryer to 330 F. Add butter to a pan and melt over low heat. In a bowl, mix flour, milk, eggs and vanilla until fully incorporated. Add the mixture to the pan with melted butter. Place the pan in your air fryer’s cooking basket and cook for 12-16 minutes until the pancake is fluffy and golden brown. Drizzle powdered sugar and toss sliced strawberries on top.

Nutrition:

Calories 342.8

Fat 7.9g

Carbs 55.8g

Protein 11.4g

Creamy Parmesan & Ham Shirred Eggs

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 2

Ingredients:

2 tsp. butter, for greasing

4 eggs, divided

2 tbsp. heavy cream

4 slices of ham

3 tbsp. parmesan cheese

¼ tsp. paprika

¾ tsp. salt

¼ tsp. pepper

2 tsp. chopped chives

Directions:

Preheat the air fryer to 320 F. Grease a pie pan with the butter. Arrange the ham slices on the bottom of the pan to cover it completely. Whisk one egg along with the heavy cream, salt and pepper, in a small bowl.

Pour the mixture over the ham slices. Crack the other eggs over the ham. Sprinkle with Parmesan cheese. Cook for 14 minutes.

Season with paprika, garnish with chives and serve with bread.

Nutrition:

Calories 136.2

Fat 7.2g

Carbs 1.1g

Protein 16.2g

Quick Paprika Eggs

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 6

Ingredients:

6 large eggs

1 tsp. paprika

Directions:

Preheat your air fryer 300 F. Lay the eggs in your air fryer’s basket and bake for at least 8 minutes for a slightly runny yolk or 12 to 15 minutes for a firmer yolk.

Using tongs, place the eggs in a bowl with icy water. Allow to cool in cold water for 5 minutes before cracking the shell underwater. Serve sprinkled with paprika.

Nutrition:

Calories 165

Fat 17.2g

Carbs 0g

Protein 3g

Classic Cheddar Cheese Omelette

Preparation Time: 7 minutes

Cooking Time: 15 minutes

Servings: 1

Ingredients:

2 eggs, beaten

Black pepper to taste

1 cup cheddar cheese, shredded

1 whole onion, chopped

2 tbsp. soy sauce

Directions:

Preheat your Air Fryer to 340 F. Drizzle the soy sauce over the chopped onions. Place the onions in your air fryer’s cooking basket

and cook for 8 minutes. In a bowl, mix the

beaten eggs with salt and pepper.

Pour the egg mixture over onions (in the

cooking basket) and cook for 3 minutes.

Add cheddar cheese over eggs and bake for

2 more minutes. Serve and enjoy!

Nutrition:

Calories 402

Fat 33g

Carbs 1.3g

Protein 25g

Buttered Apple & Brie Cheese Sandwich

Preparation Time: 6 minutes

Cooking Time: 5 minutes

Servings: 1

Ingredients:

2 bread slices

½ apple, thinly sliced

2 tsp. butter

2 oz. brie cheese, thinly sliced

Directions:

Spread the butter on the outside of the bread slices. Arrange apple slices on the inside of one bread slice. Place brie slices on top of the apple. Top with the other slice of bread.

Cook for 5 minutes at 350 F. Serve cut diagonally.

Nutrition:

Calories 456

Fat 23g

Carbs 60g

Protein 16g

Fresh Kale & Cottage Omelette

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 1

Ingredients:

3 eggs

3 tbsp. cottage cheese

3 tbsp. chopped kale

½ tbsp. chopped basil

½ tbsp. chopped parsley

salt and black pepper to taste

1 tsp. olive oil

Directions:

Heat the oil at 330 F. Next, beat the eggs with pepper and salt, in a bowl and then stir in the rest of the ingredients.

Lastly, pour the mixture into the air fryer and cook it for 10 minutes, until slightly golden and set.

Nutrition:

Calories 219

Fat 18g

Carbs 7.7g

Protein 8.2g

Vanilla & Cinnamon Toasts

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Servings: 6

Ingredients:

12 slices bread

½ cup sugar

1 ½ tsp. cinnamon

1 stick of butter, softened

1 tsp. vanilla extract

Directions:

Preheat the air fryer to 400 F. Next, combine all ingredients except the bread, in a bowl.

Spread the buttery cinnamon mixture onto the bread slices.

Place the bread slices in the air fryer. Cook for 5 minutes.

Nutrition:

Calories 329

Fat 26g

Carbs 14g

Protein 8.5g

Parsley Onion & Feta Tart

Preparation Time: 3 minutes

Cooking Time: 30 minutes

Servings: 3

Ingredients:

3½ pounds Feta cheese

black pepper to taste

1 whole onion, chopped

2 tbsp. parsley, chopped

1 egg yolk

Olive oil for drizzling

5 sheets frozen filo pastry

Directions:

Cut each of the 5 filo sheets into three equalsized strips. Cover the strips with oil. In a bowl, mix onion, pepper, feta, salt, egg yolk, and parsley.

Make triangles using the cut strips and add a little bit of the feta mixture on top of each triangle. Place the triangles in the fryer's basket and cook for 3 minutes at 400 F.

Serve with a drizzle of oil and green onions.

Nutrition:

Calories 259

Fat 16g

Carbs 5g

Protein 10g

Breakfast Liver Pate

Preparation Time: 8 minutes

Cooking Time: 10 minutes

Servings: 7

Ingredients:

1 lb. chicken liver

1 teaspoon salt

½ teaspoon cilantro, dried

1 yellow onion, diced

1 teaspoon ground black pepper

1 cup water

4 tablespoons butter

Directions:

Chop the chicken liver roughly and place it in the air fryer basket tray. Add water to air fryer basket tray and add diced onion.

Preheat your air fryer to 360˚Fahrenheit and cook chicken liver for 10-minutes. When it is finished cooking, drain the chicken liver.

Transfer the chicken liver to a blender, add butter, ground black pepper and dried cilantro and blend. Once you get a pate texture, transfer to the liver pate bowl and serve immediately or keep in the fridge for later.

Nutrition:

Calories 173 Fat 10.8g

Carbs 2.2g

Protein 16.1g

Breakfast Meatloaf Slices

Preparation Time: 8 minutes

Cooking Time: 20 minutes Servings: 6

Ingredients:

8-ounces ground pork

7-ounces ground beef

1 teaspoon olive oil

1 teaspoon butter

1 tablespoon oregano, dried

1 teaspoon cayenne pepper

1 teaspoon salt

1 tablespoon chives

1 tablespoon almond flour

1 egg

1 onion, diced

Directions:

Beat egg in a bowl. Add the ground beef and ground pork. Add the chives, almond flour, cayenne pepper, salt, dried oregano, and butter. Add diced onion to ground beef mixture.

Use hands to shape a meatloaf mixture.

Preheat the air fryer to 350˚Fahrenheit. Spray the inside of the air fryer basket with olive oil and place the meatloaf inside it.

Cook the meatloaf for 20-minutes. When the meatloaf has cooked, allow it to chill for a bit. Slice and serve it.

Nutrition:

Calories 176

Fat 6.2g

Carbs 3.4g

Protein 22.2g

No-Bun Breakfast Bacon Burger

Preparation Time: 8 minutes

Cooking Time: 16 minutes

Servings: 2

Ingredients:

8-ounces ground beef

2-ounces lettuce leaves

½ teaspoon minced garlic

1 teaspoon olive oil

½ teaspoon sea salt

1 teaspoon ground black pepper

1 teaspoon butter

4-ounces bacon, cooked

1 egg

½ yellow onion, diced

½ cucumber, slice finely

½ tomato, slice finely

Directions:

Begin by whisking the egg in a bowl, then add the ground beef and combine well. Add cooked, chopped bacon to the ground beef mixture.

Add butter, ground black pepper, minced garlic, and salt. Mix and make burgers.

Preheat your air fryer to 370˚Fahrenheit.

Spray the air fryer basket with olive oil and place the burgers inside of it. Cook the burgers for 8-minutes on each side.

Meanwhile, slice the cucumber, onion, and tomato finely.

Place the tomato, onion, and cucumber onto the lettuce leaves. When the burgers are cooked, allow them to chill at room temperature, and place them over the vegetables and serve.

Nutrition:

Calories 618

Fat 37.8g

Carbs 8.6g

Protein 59.4g

Minced Beef Keto Breakfast Sandwich

Preparation Time: 10 minutes

Cooking Time: 16 minutes

Servings: 2

Ingredients:

6-ounces minced beef

4 lettuce leaves

1 teaspoon flax seeds

1 teaspoon olive oil

½ teaspoon ground black pepper

½ teaspoon chili flakes

½ tomato, sliced

½ avocado pitted sliced

Directions:

Combine the chili flakes with the minced beef and salt. Add the flax seeds and stir the meat mixture using a fork. Preheat your air fryer to 370˚Fahrenheit. Pour the olive oil into the air fryer basket tray.

Make 2 burgers from the beef mixture and place them in the air fryer basket. Cook the burgers for 8-minutes on each side.

Meanwhile, slice the avocado and tomato.

Place the avocado and tomato onto 2 lettuce leaves. Add the cooked minced beef burgers and serve them hot!

Nutrition:

Calories 292

Fat 17.9g

Carbs 5.9g

Protein 27.2g

Breakfast Beef Chili

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients:

8-ounces ground beef

½ yellow onion, diced

1 teaspoon tomato puree

6-ounces cheddar cheese, shredded

1 teaspoon parsley, dried

1 teaspoon cilantro, dried

1 teaspoon oregano, dried

1 tablespoon dill weed

1 teaspoon mustard

1 tablespoon butter

Directions:

Combine ground beef with diced onion in a bowl. Sprinkle the mixture with tomato puree, cilantro, parsley, oregano and dried dill. Then add the butter and mustard and mix well. Preheat your air fryer to 380˚Fahrenheit. Add ground beef mixture to the air fryer basket tray and cook the chili for 9-minutes. After about 6-minutes of cooking stir the chili. When the chili is cooked, sprinkle the top with shredded cheddar cheese and stir carefully. Transfer chili mixture into serving bowls. Serve warm.

Nutrition:

Calories 315 Fat 20.8g Carbs 2.9g Protein

28.4g

Baked Eggs & Sausage Muffins

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2

Ingredients:

3 eggs

¼ cup cream

2 sausages, boiled

Chopped fresh herbs

Sea salt to taste

4 tablespoons cheese, grated

1 piece of bread, sliced lengthwise

Directions:

Preheat your air fryer to 360˚Fahrenheit.

Break the eggs in a bowl, add cream, and scramble. Grease 3 muffin cups with cooking spray. Add equal amounts of egg mixture into each. Arrange sliced sausages and bread slices into muffin cups, sinking into egg mixture. Sprinkle the tops with cheese, and salt to taste. Cook the muffins for 20-minutes. Season with fresh herbs and serve warm.

Nutrition:

Calories 242

Fat 12.5

Carbs 10.2g

Protein 14.3g

Spinach & Parsley Baked Omelette

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 1

Ingredients:

1 teaspoon olive oil

3 eggs

3 tablespoons ricotta cheese

1 tablespoon parsley, chopped

¼ cup spinach, chopped

Salt and pepper to taste

Directions:

Preheat your air fryer to 330˚Fahrenheit.

Whisk eggs adding salt and pepper as seasoning. Heat the olive oil in an air fryer.

Stir in the ricotta, spinach, and parsley with eggs. Pour the egg mixture into a baking dish and cook in an air fryer for 10-minutes. Serve warm.

Nutrition: Calories 235 Fat 9.2g Carbs 8.4g

Protein 11.6g

English Breakfast

Preparation Time: 10 minutes Cooking

Time: 20 minutes Servings 2

Ingredients:

8 medium sausages

8 slices of back bacon

4 eggs

8 slices of toast

1 can baked beans

2 tomatoes, sliced, sauté

½ cup mushrooms, finely sliced, sauté

1 tablespoon olive oil

Directions:

Preheat your air fryer to 320˚Fahrenheit.

Heat olive oil in a saucepan over medium-high heat. Add mushrooms to the pan and sauté for a few minutes. Remove mushrooms from pan and set aside, add tomatoes to pan and sauté for a few minutes then set aside. Place your sausages and bacon into your air fryer and cook for 10-minutes. Place the baked beans into a ramekin and your (cracked) eggs in another ramekin and cook for an additional 10-minutes at 390˚Fahrenheit. Serve warm.

Nutrition:

Calories 243

Fat 12.3g

Carbs 10.5

Protein 16.3g

Delicious Pancakes

Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2

Ingredients:

2 tbsp coconut oil

1 tsp maple extract

2 tbsp cashew milk

2 eggs

2/3 oz/20g pork rinds

Directions:

Grind up the pork rinds until fine and mix

with the rest of the ingredients except the oil. Add the oil to a skillet. Add a quarter-cup of the batter and fry until golden on each side. Continue adding the remaining batter.

Nutrition:

Calories 86 Fat 3.69g Carbs 10.75g Protein 2.43g

Breakfast Sandwich

Preparation Time: 5 minutes

Cooking Time: 10 minutes Servings: 1 Ingredients:

2 oz cheddar cheese

6 oz smoked ham

2 tbsp butter

4 eggs

Directions:

Fry all the eggs and sprinkle the pepper and salt on them. Place an egg down as the sandwich base. Top with the ham and cheese and a drop or two of Tabasco. Place the other egg on top and enjoy!

Nutrition:

Calories 402

Fat 23.645g

Carbs 25.056g

Protein 21.384g

Egg Muffins

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 1

Ingredients:

1 tbsp green pesto

2.65 oz shredded cheese

5.29 oz cooked bacon

1 scallion, chopped

Eggs

Directions:

You should set your fryer to 350°F. Place liners in a regular cupcake tin. This will help with easy removal and storage. Beat the eggs with pepper, salt, and the pesto. Mix in the cheese. Pour the eggs into the cupcake tin and top with the bacon and scallion. Cook it for 15-20 minutes, or until the egg is set. Nutrition:

Calories 382 Fat 19.36g Carbs 30.12g

Protein 20.83g

Bacon & Eggs

Preparation Time: 3 minutes

Cooking Time: 5 minutes Servings: 1

Ingredients:

Parsley

Cherry tomatoes

1/3 oz/150g bacon

Eggs

Directions:

Fry up the bacon and put it to the side.

Scramble the eggs in the bacon grease, with some pepper and salt. If you want, scramble in some cherry tomatoes. Sprinkle with some parsley and enjoy.

Nutrition:

Calories 388

Fat 20.76g

Carbs 27.67g

Protein 21.04g

Eggs on the Go

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 1

Ingredients:

oz/110g bacon, cooked

Pepper

Salt

eggs

Directions:

You should set your fryer to 400°F. Place liners in a regular cupcake tin. This will help with easy removal and storage.

Crack an egg into each of the cups and sprinkle some bacon onto each of them.

Season with some pepper and salt. Bake for 15 minutes, or until the eggs are set.

Nutrition:

Calories 388

Fat 20.76g

Carbs 27.67g

Protein 21.04g

Cream Cheese Pancakes

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 1

Ingredients:

2 oz cream cheese

2 eggs

½ tsp cinnamon

1 tbsp coconut flour

½ to 1 packet of Sugar

Directions:

Mix together all the ingredients until smooth. Heat up a non-stick pan or skillet with butter or coconut oil on medium-high. Make them as you would normal pancakes. Cook it on one side and then flip to cook the other side!

Top with some butter and/or sugar.

Nutrition:

Calories 130

Fat 10.21g

Carbs 3.11g

Protein 6.57g

Breakfast Mix

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 1

Ingredients:

1 tbsp coconut flakes, unsweetened

1 tbsp hemp seeds

1 tbsp flaxseed, ground

2 tbsp sesame, ground

2 tbsp cocoa, dark, unsweetened

Directions:

Grind the flaxseed and the sesame. Make sure you only grind the sesame seeds for a very short period. Mix all ingredients in a jar and shake it well. Keep refrigerated until ready to eat. Serve softened with black coffee or even with still water and add coconut oil if you want to increase the fat content. It also blends well with cream or with mascarpone cheese.

Nutrition:

Calories 180

Fat 9g

Carbs 23g

Protein 3g

Scotch Eggs

Preparation Time: 1 hour and 15 minutes

Cooking Time: 25 minutes

Servings: 4

Ingredients:

4 large eggs

1 package Jimmy Dean's Pork Sausage (12 oz)

8 slices thick-cut bacon

4 toothpicks

Directions:

Hard-boil the eggs, peel the shells and let them cool. Slice the sausage into four parts and place each part into a large circle. Put an egg into each circle and wrap it in the sausage. Place inside your refrigerator for 1 hour.

Make a cross with two pieces of thick-cut bacon. Place a wrapped egg in the center, fold the bacon over top of the egg and secure with a toothpick. Cook inside your fryer at 450°F/230°C for 25 minutes. Enjoy!

Nutrition:

Calories 412

Fat 26g

Carbs 23g

Protein 20g

Toasties

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Servings: 2

Ingredients:

¼ cup milk or cream

2 sausages, boiled

3 eggs

1 slice bread, sliced lengthwise

4 tbsp. cheese, grated

Sea salt to taste

Chopped fresh herbs and steamed broccoli [optional]

Directions:

Preheat your Air Fryer at 360°F and set the timer for 5 minutes. In the meantime, scramble the eggs in a bowl and add in the milk. Grease three muffin cups with a cooking spray. Divide the egg mixture in three and pour equal amounts into each cup.

Slice the sausages and drop them, along with the slices of bread, into the egg mixture. Add the cheese on top and a little salt as desired.

Transfer the cups to the Fryer and cook for 15-20 minutes, depending on how firm you would like them. When ready, remove them from the fryer and serve with fresh herbs and steam broccoli if you prefer.

Nutrition: Calories 116 Fat 4 g

Carbs 17 g Protein 3 g

Tasty Egg Baked Omelet

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 1

Ingredients:

1 tbsp. ricotta cheese

1 tbsp. chopped parsley 1 tsp. olive oil

3 eggs

¼ cup chopped spinach

Salt and pepper to taste

Directions:

Set your Air Fryer at 330°F and allow it to warm with the olive oil inside. In a bowl, beat the eggs with a fork and sprinkle some salt and pepper as desired.

Add in the ricotta, spinach, and parsley and then transfer to the Air Fryer. Cook for 10 minutes before serving.

Nutrition:

Calories 251

Fat 18g

Carbs 3g

Protein 18g

Simple Breakfast Omelette

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Servings: 2

Ingredients:

1 large onion, chopped

2 tbsp. cheddar cheese, grated

3 eggs

½ tsp. soy sauce

Salt

Pepper powder

Cooking spray

Directions:

In a bowl, mix the salt, pepper powder, soy sauce and eggs with a whisk. Take a small pan small enough to fit inside the Air Fryer and spritz with cooking spray. Spread the chopped onion across the bottom of the pan, then transfer the pan to the Fryer. Cook at 355°F for 6-7 minutes, ensuring the onions turn translucent. Add the egg mixture on top of the onions, coating everything well.

Add the cheese on top, then resume cooking for another 5 or 6 minutes. Take care when taking the pan out of the fryer. Enjoy with some toasted bread.

Nutrition:

Calories 407 Fat 31g Carbs 2.2g Protein 27g

Ranch Risotto

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Servings: 2

Ingredients:

1 onion, diced

2 cups chicken stock, boiling

½ cup parmesan or cheddar cheese, grated

1 clove garlic, minced

¾ cup Arborio rice

1 tbsp. olive oil

1 tbsp. unsalted butter

Directions:

Set the Air Fryer at 390°F for 5 minutes to heat up. With oil, grease a round baking tin, small enough to fit inside the fryer, and stir in the garlic, butter, and onion.

Transfer the tin to the Air Fryer and allow to cook for 4 minutes. Add in the rice and cook for a further 4 minutes, giving it a stir three times throughout the cooking time.

Turn the fryer down to 320°F and add in the chicken stock, before gently mixing it.

Leave to cook for 22 minutes with the fryer uncovered. Before serving, throw in the cheese and give it one more stir. Enjoy!

Nutrition:

Calories 127

Fat 3g

Carbs 4g

Protein 12.5g

Creamy Bacon & Thyme Omelette Cups

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 4

Ingredients:

4 crusty rolls

5 eggs, beaten

A pinch of salt

½ tsp thyme, dried

3 strips precooked bacon, chopped

2 tbsp heavy cream

4 Gouda cheese mini wedges, thin slices

Directions:

Preheat your air fryer 330 F.

Cut the top of the rolls and remove the inside with your fingers. Line the rolls with a slice of cheese and press down, so the cheese conforms to the inside of the roll. In a bowl, mix eggs with heavy cream, bacon, thyme, salt and pepper.

Stuff the rolls with the egg mixture. Lay the rolls in your air fryer’s cooking basket and bake for 8 to 12 minutes or until the eggs become puffy and the roll shows a golden brown texture.

Nutrition:

Calories 125.6 Fat 14.1g Carbs 6.9g Protein

2.5g

Easy Mushroom & Turkey Sandwich

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 1

Ingredients:

⅓ cup shredded leftover turkey

⅓ cup sliced mushrooms

1 tbsp. butter, divided

2 tomato slices

½ tsp. red pepper flakes

¼ tsp. salt

¼ tsp. black pepper

1 hamburger bun

Directions:

Melt half of the butter and add the mushrooms. Cook for 4 minutes.

Meanwhile, cut the bun in half and spread the remaining butter on the outside of the bun. Place the turkey on one half of the bun.

Arrange the mushroom slices on top of the turkey. Place the tomato slices on top of the mushrooms. Sprinkle salt pepper and red pepper flakes. Top with the other bun half.

Cook for 5 minutes at 350 F.

Nutrition:

Calories 361 Fat 16.7g

Carbs 32.5g

Protein 19.3g

Cheesy Bacon & Turkey Calzone

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients:

Pizza dough

4 oz cheddar cheese, grated

1 oz mozzarella cheese

1 oz bacon, diced

2 cups cooked and shredded turkey

1 egg, beaten

1 tsp thyme

4 tbsp tomato paste

1 tsp basil

1 tsp oregano

Salt and black pepper to taste

Directions:

Preheat the air fryer to 350 F. Divide the pizza dough into 4 equal pieces so you have the dough for 4 small pizza crusts. Combine the tomato paste, basil, oregano, and thyme, in a small bowl.

Brush the mixture onto the crusts just make sure not to go all the way and avoid brushing near the edges on one half of each crust.

Place the ½ turkey, and season the meat with some salt and pepper.

Top the meat with some bacon. Combine the cheddar and mozzarella and divide it between the pizzas, making sure that you layer only one half of the dough. Brush the crust’s edges with the beaten egg. Fold the crust and seal with a fork. Cook for 10

minutes.

Nutrition:

Calories 382

Fat 26g

Carbs 4g

Protein 24g

Salty Parsnip Hash Browns

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Servings: 2

Ingredients:

1 large parsnip, grated

3 eggs, beaten

½ tsp garlic powder

¼ tsp nutmeg

1 tbsp olive oil

1 cup flour

Salt and black pepper to taste

Directions:

Heat the olive oil in the air fryer at 390 F.

Combine flour, eggs, parsnip, nutmeg, and garlic powder in a bowl. Season it with pepper and salt.

Form patties using the mixtures. Arrange it in the air fryer and then cook it for 15 minutes.

Nutrition:

Calories 150 Fat 9g Carbs 15g Protein 6g

Coffee Donuts

Preparation Time: 15 minutes

Cooking Time: 6 minutes

Servings: 6

Ingredients:

1 cup flour

¼ cup sugar

½ tsp. salt

1 tsp. baking powder

1 tbsp. aquafaba

1 tbsp. sunflower oil

¼ cup coffee

Directions:

In a large bowl, combine the sugar, salt, flour, and baking powder. Add in the coffee, aquafaba, and sunflower oil and mix until a dough is formed.

Leave the dough to rest in and the refrigerator. Set your Air Fryer at 400°F to heat up. Remove the dough from the fridge and divide up, kneading each section into a doughnut.

Put the doughnuts inside the Air Fryer, ensuring not to overlap any. Fry for 6 minutes. Do not shake the basket, to make sure the doughnuts hold their shape.

Nutrition:

Calories 360 Fat 19g Carbs 44g Protein 3g

Sausage and Egg Breakfast Burrito

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Servings: 6

Ingredients:

6 eggs

Salt

Pepper

Cooking oil

½ cup chopped red bell pepper

½ cup chopped green bell pepper

8 ounces ground chicken sausage

½ cup salsa

6 medium (8-inch) flour tortillas

½ cup shredded Cheddar cheese

Directions:

In a medium bowl, whisk the eggs. Add salt and pepper to taste. Place a skillet on medium-high heat. Spray with cooking oil.

Add the eggs. Scramble for 2 to 3 minutes, until the eggs are fluffy. Remove the eggs from the skillet and set aside.

If needed, spray the skillet with more oil.

Add the chopped red and green bell peppers.

Cook for 2 to 3 minutes, until the peppers are soft. Add the ground sausage to the skillet. Break the sausage into smaller pieces using a spatula or spoon. Cook for 3 to 4 minutes, until the sausage is brown.

Add the salsa and scrambled eggs. Stir to combine. Remove the skillet from heat.

Spoon the mixture evenly onto the tortillas.

To form the burritos, fold the sides of each tortilla in toward the middle and then roll up from the bottom. You can secure each burrito with a toothpick. Or you can moisten the outside edge of the tortilla with a small amount of water. I prefer to use a cooking brush, but you can also dab with your fingers.

Spray the burritos with cooking oil and place them in the air fryer. Do not stack. Cook the burritos in batches if they do not all fit in the basket. Cook for 8 minutes. Open the air fryer and flip the burritos. Cook for an additional 2 minutes or until crisp. Sprinkle the Cheddar cheese over the burritos. Cool before serving.

Ingredient tip: I recommend using block cheese from the dairy section of your grocery store. Bagged, pre shredded cheese doesn’t melt as well as cheese you shred yourself with a grater.

Nutrition:

Calories 236

Fat 13g

Carbohydrates 16g

Protein 15g

Classic French Toast Sticks

Preparation Time: 5 minutes

Cooking Time: 15 minutes Servings: 12

Ingredients:

4 slices Texas toast (or any thick bread, such as challah)

1 tablespoon butter

1 egg

1 teaspoon stevia

1 teaspoon ground cinnamon

¼ cup milk

1 teaspoon vanilla extract

Cooking oil

Directions:

Cut each slice of bread into 3 pieces (for 12 sticks total). Place the butter in a small, microwave-safe bowl. Microwave for 15 seconds, or until the butter has melted.

Remove the bowl from the microwave.

Add the egg, stevia, cinnamon, milk, and vanilla extract. Whisk until fully combined.

Spray the air fryer basket with cooking oil.

Dredge each of the bread sticks in the egg mixture.

Place the French toast sticks in the air fryer.

It is okay to stack them. Spray the French toast sticks with cooking oil. Cook for 8 minutes into 375°F.

Open the air fryer and flip each of the

French toast sticks. Cook for an additional 4 minutes, or until the French toast sticks are crisp. Cool before serving.

Nutrition:

Calories 52

Fat 2g

Carbohydrates 7g

Protein 2g

Home-Fried Potatoes

Preparation Time: 35 minutes

Cooking Time: 25 minutes

Servings: 4

Ingredients:

3 large russet potatoes

1 tablespoon canola oil

1 tablespoon extra-virgin olive oil

1 teaspoon paprika

Salt

Pepper

1 cup chopped onion

1 cup chopped red bell pepper

1 cup chopped green bell pepper

Directions:

Cut the potatoes into ½-inch cubes. Place the potatoes in a large bowl of cold water and allow them to soak for at least 30 minutes, preferably an hour. Drain the potatoes and dry thoroughly with paper towels. Return them to the empty bowl.

Add the canola and olive oils, paprika, and salt and pepper to taste. Toss to fully coat the potatoes. Transfer the potatoes to the air fryer. Cook for 20 minutes at 375°F, shaking the air fryer basket every 5 minutes (a total of 4 times). Add the onion and red and green bell peppers to the air fryer basket. Cook for an additional 3 to 4 minutes, or until the potatoes are cooked through and the peppers are soft. Cool before serving.

Cooking tip: Check on the potatoes frequently; use a fork to test if the potatoes are soft and have finished cooking.

Nutrition:

Calories 279 Fat 8g Carbohydrates 50g

Protein 6g

Homemade Cherry Breakfast Tarts

Preparation Time: 15 minutes

Cooking Time: 20 minutes Servings: 6

Ingredients:

For the tarts

2 refrigerated pie crusts

⅓ cup cherry preserves

1 teaspoon cornstarch

Cooking oil

For the frosting

½ cup vanilla yogurt

1 ounce cream cheese

1 teaspoon stevia

Rainbow sprinkles

Directions:

To make tarts: Place the pie crusts on a flat surface. Using a knife or pizza cutter, cut each pie crust into 3 rectangles, for 6 total. (I discard the unused dough left from slicing the edges.) In a small bowl, combine the preserves and cornstarch.

Mix well. Scoop 1 tablespoon of the preserves mixture onto the top half of each piece of pie crust. Fold the bottom of each piece up to close the tart. Using the back of a fork, press along the edges of each tart to seal. Spray the breakfast tarts with cooking

oil and place them in the air fryer with 375°F. I do not recommend stacking the breakfast tarts. They will stick together if stacked. You may need to prepare them in two batches. Cook for 10 minutes.

Allow the breakfast tarts to cool fully before removing from the air fryer

To make the frosting: In a small bowl, combine the yogurt, cream cheese, and stevia. Mix well. Spread the breakfast tarts with frosting and top with sprinkles, and serve.

Substitution tip: Greek vanilla yogurt can be used in this recipe in place of the vanilla yogurt and is a great option for 8 additional grams of protein. If you prefer sugar, swap 2 teaspoons of sugar for the stevia.

Cooking tip: Check in on the breakfast tarts after 7 or 8 minutes to ensure they are not too crisp. For softer breakfast tarts, allow them to cook until they turn light brown.

Nutrition:

Calories 119

Fat 4g

Carbohydrates 19g

Protein 2g

Sausage and Cream Cheese Biscuits

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 5

Ingredients:

12 ounces chicken breakfast sausage

1 (6-ounce) can biscuits

⅛ cup cream cheese

Directions:

Preheat the air fryer to 375°F. Meanwhile, form the sausage into 5 small patties. Place the sausage patties in the air fryer. Cook for 5 minutes. Open the air fryer. Flip the patties.

Cook for an additional 5 minutes.

Remove the cooked sausages from the air fryer. Separate the biscuit dough into 5 biscuits.

Place the biscuits in the air fryer. Cook for 3 minutes. Open the air fryer. Flip the biscuits.

Cook for an additional 2 minutes. Remove the cooked biscuits from the air fryer.

Split each biscuit in half. Spread 1 teaspoon of cream cheese onto the bottom of each biscuit. Top with a sausage patty and the other half of the biscuit, and serve.

Substitution tip: Using reduced-fat cream cheese will save some calories in this recipe.

Cooking tip: Check the inside of the sausage to ensure it is no longer pink and has fully cooked through.

Nutrition:

Calories 249

Fat 13g

Carbohydrates 20g

Protein 9g

Fried Chicken and Waffles

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Servings: 4

Ingredients:

8 whole chicken wings

1 teaspoon garlic powder

Chicken seasoning or rub

Pepper

½ cup all-purpose flour

Cooking oil

8 frozen waffles

Maple syrup (optional)

Directions:

For the temperature of the air fryer, it should be Fry: 400°F (Chicken)/ 370°F (Waffles). In a medium bowl, season the chicken with the garlic powder and chicken seasoning and pepper to taste.

Transfer the chicken to a sealable plastic bag and add the flour. Shake to thoroughly coat the chicken. Spray the air fryer basket with cooking oil. Using tongs, transfer the chicken from the bag to the air fryer. It is okay to stack the chicken wings on top of each other. Spray them with cooking oil.

Cook for 5 minutes. Open the air fryer and shake the basket.

Continue to cook the chicken. Repeat shaking every 5 minutes until 20 minutes has passed and the chicken is fully cooked.

Remove the cooked chicken from the air fryer and set aside. Rinse the basket and base out with warm water. Return them to the air fryer. Reduce the temperature of the air fryer to 370ºF. Place the frozen waffles in the air

fryer. Do not stack. Depending on the size of your air fryer, you may need to cook the waffles in batches. Spray the waffles with cooking oil. Cook for 6 minutes.

If necessary, remove the cooked waffles from the air fryer, then repeat step 9 for the remaining waffles. Serve the waffles with the chicken and a touch of maple syrup if desired.

Nutrition:

Calories 461

Fat 22g

Carbohydrates 45g

Protein 28g

Cheesy Tater Tot Breakfast Bake

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Servings: 4

Ingredients:

4 eggs

1 cup milk

1 teaspoon onion powder

Salt

Pepper

Cooking oil

12 ounces ground chicken sausage

1 pound frozen tater tots

¾ cup shredded Cheddar cheese

Directions:

In a medium bowl, whisk the eggs. Add the milk, onion powder, and salt and pepper to taste. Stir to combine. Spray a skillet with cooking oil and set over medium-high heat.

Add the ground sausage. Using a spatula or spoon, break the sausage into smaller pieces.

Cook for 3 to 4 minutes, until the sausage is brown. Remove from heat and set aside.

Spray a barrel pan with cooking oil. Make sure to cover the bottom and sides of the pan. Place the tater tots in the barrel pan.

Cook for 6 minutes.

Open the air fryer and shake the pan, then add the egg mixture and cooked sausage.

Cook for an additional 6 minutes. Open the air fryer and sprinkle the cheese over the tater to bake. Cook for an additional 2 to 3 minutes. Cool before serving.

Note: the temperature of the air fryer should be 400°F

Substitution tip: Egg whites can be substituted for the whole eggs to reduce calories and fat. If using store-bought liquid egg whites, ½ cup is comparable to 4 egg whites.

Cooking tip: Eight minutes should create light and fluffy eggs. If you prefer firmer eggs, cook for 10 minutes, or until your eggs are fully set.

Nutrition:

Calories 518

Fat 30g

Carbohydrates 31g

Protein 30g

Breakfast Scramble Casserole

Preparation Time: 20 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients:

6 slices bacon

6 eggs

Salt

Pepper

Cooking oil

½ cup chopped red bell pepper

½ cup chopped green bell pepper

½ cup chopped onion

¾ cup shredded Cheddar cheese

Directions:

In a skillet over medium-high heat, cook the bacon, 5 to 7 minutes, flipping to evenly crisp. Drain on paper towels, crumble, and set aside. In a medium bowl, whisk the eggs.

Add salt and pepper to taste. Spray a barrel pan with cooking oil. Make sure to cover the bottom and sides of the pan.

Add the beaten eggs, crumbled bacon, red bell pepper, green bell pepper, and onion to the pan. Place the pan in the air fryer. Cook for 6 minutes.

Open the air fryer and sprinkle the cheese over the casserole. Cook for an additional 2 minutes. Cool before serving.

Note: the temperature of the air fryer should be 400°F

Substitution tip: Egg whites can be substituted for whole eggs for fewer calories and less fat. If using store-bought liquid egg whites, 1 cup is comparable to 6 egg whites.

Cooking tip: Eight minutes should create light and fluffy eggs. If you believe your eggs need additional time to cook, cook for 10 minutes, or until the eggs are fully set.

Nutrition:

Calories 348

Fat 26g

Carbohydrates 4g

Protein 25g

Breakfast Grilled Ham and Cheese

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 2

Ingredients:

1 teaspoon butter 4 slices bread

4 slices smoked country ham 4 slices Cheddar cheese

4 thick slices tomato

Directions:

Spread ½ teaspoon of butter onto one side of 2 slices of bread. Each sandwich will have 1 slice of bread with butter and 1 slice without.

Assemble each sandwich by layering 2 slices of ham, 2 slices of cheese, and 2 slices of tomato on the unbuttered pieces of bread. Top with the other bread slices, buttered side up. Place the sandwiches in the air fryer buttered-side down. Cook for 4 minutes.

Open the air fryer. Flip the grilled cheese sandwiches. Cook for an additional 4 minutes. Cool before serving. Cut each sandwich in half and enjoy.

Note: the temperature of the air fryer should be 370°F

Substitution tip: Any type of ham works well

for this recipe, so use what you have on hand. White Cheddar cheese tastes delicious in this

sandwich.

Air fryer cooking tip: If the top slice of bread moves around inside the air fryer while cooking, secure it with a toothpick.

Nutrition:

Calories 525

Fat 25g

Carbohydrates: 34g Protein 41g

Classic Hash Browns

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Servings: 4

Ingredients:

4 russet potatoes

1 teaspoon paprika

Salt

Pepper

Cooking oil

Directions:

Peel the potatoes using a vegetable peeler.

Using a cheese grater, shred the potatoes. If your grater has different-size holes, use the area of the tool with the largest holes.

Place the shredded potatoes in a large bowl

of cold water. Let sit for 5 minutes. Cold water helps remove excess starch from the potatoes. Stir to help dissolve the starch.Drain the potatoes and dry with paper towels or napkins. Make sure the potatoes are completely dry.

Season the potatoes with the paprika and salt and pepper to taste. Spray the potatoes with cooking oil and transfer them to the air fryer. Cook for 20 minutes, shaking the basket every 5 minutes (a total of 4 times).

Cool before serving.

Note: the temperature of the air fryer should be 370°F

Nutrition:

Calories 150

Fat 0g

Carbohydrates 34g

Protein 4g

Crab Cakes

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients:

8 ounces jumbo lump crabmeat

1 tablespoon Old Bay Seasoning

⅓ cup bread crumbs

¼ cup diced red bell pepper

¼ cup diced green bell pepper

1 egg

¼ cup mayonnaise

Juice of ½ lemon

1 teaspoon flour

Cooking oil

Directions:

In a large bowl, combine the crabmeat, Old Bay Seasoning, bread crumbs, red bell pepper, green bell pepper, egg, mayo, and lemon juice. Mix gently to combine.

Form the mixture into 4 patties. Sprinkle ¼ teaspoon of flour on top of each patty. Place the crab cakes in the air fryer. Spray them with cooking oil. Cook for 10 minutes. Serve.

Note: the temperature of the air fryer should be 375°F

Ingredient tip: You can make your own crab seasoning using ¼ teaspoon of each of the following: celery salt, black pepper, red pepper flakes, and paprika.

Nutrition:

Calories 176

Fat 8g

Carbohydrates 12g

Protein 15g

Lemon-Pepper Tilapia with Garlic Aioli

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 4

Ingredients:

For the tilapia

4 tilapia fillets (see prep tip)

1 tablespoon extra-virgin olive oil

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon dried basil

Lemon-pepper seasoning (such as McCormick Perfect Pinch Lemon & Pepper Seasoning)

For the garlic aioli

2 garlic cloves, minced

1 tablespoon mayonnaise

1 teaspoon extra-virgin olive oil

Juice of ½ lemon

Salt

Pepper

Directions:

To make the tilapia: Coat the fish with the olive oil. Season with the paprika, garlic powder, dried basil, and lemon-pepper seasoning. Place the fish in the air fryer. It is okay to stack the fish. Cook for 8 minutes.

Open the air fryer and flip the fish. Cook for an additional 7 minutes.

To make the garlic aioli: In a small bowl, combine the garlic, mayonnaise, olive oil, lemon juice, and salt and pepper to taste.

Whisk well to combine. Serve alongside the fish.

Note: the temperature of the air fryer should be 375°F

Variation tip: This recipe can be made gluten-free by using gluten-free mayonnaise; be sure to check the label.

Ingredient tip: You can make your own lemon-pepper seasoning using the juice of ½ lemon and pepper to taste.

Prep tip: If using frozen tilapia, the best way to thaw it is in a covered bowl in the refrigerator, overnight. You can also place the fish in a sealed plastic bag and submerge the bag in cold water for 15 minutes or until thawed.

Nutrition:

Calories 155

Fat 7g

Carbohydrates 2g