Category: Air Fryer

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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

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Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg
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chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.
  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!
  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!
  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.
  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

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Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.
  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.
  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.
  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.
  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.
  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.
chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.
  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.
  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!
  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.
  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.
  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!
  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.
  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.
  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.
  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.
chicken wings in a red pepper sauce
chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
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Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or a side salad.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.

How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.

Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.

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Air Fryer Honey Grapefruit

round glass meal prep containers with grapefruit topped with yogurt and cashews

Air Fryer Honey Grapefruit! This delightful creation combines the sweet and zesty goodness of grapefruit with the rich touch of honey, crunchy cashews, and your favorite yogurt. Let’s dive right into this citrusy adventure for an air fryer breakfast!

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Calories: 268kcal | Carbohydrates: 32g | Protein: 10g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 22mg | Sodium: 80mg | Potassium: 547mg | Fiber: 3g | Sugar: 23g | Vitamin A: 1640IU | Vitamin C: 41mg | Calcium: 240mg | Iron: 1mg
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This Air Fryer Honey Grapefruit breakfast isn’t just a tasty and convenient option for busy mornings – it’s a deliberate choice for health and well-being. From its quick preparation to its nutrient-rich profile and adaptability, it’s a meal that aligns with the needs of individuals navigating a hectic lifestyle while aiming for a healthy reset. Here’s the reason we love this meal prep idea:

  • Efficiency and Speed: In the fast-paced world we live in, efficiency is key. The Air Fryer makes this breakfast a breeze to prepare – in just 8 minutes, you have a delicious, health-packed meal ready to go. This means less time in the kitchen and more time for other morning routines or a few extra minutes of sleep.

  • Nutrient-Packed Goodness: Grapefruit is a nutrient powerhouse, loaded with vitamin C and antioxidants. Combining it with honey, cashews, and yogurt adds a variety of essential nutrients – from healthy fats and proteins to gut-friendly probiotics. This meal isn’t just tasty; it’s a nutrient-packed, energy-boosting start to your day.

  • Balanced and Satisfying: This breakfast hits all the right notes – the natural sugars in honey and grapefruit provide a quick energy boost, while the yogurt and cashews add proteins and healthy fats that keep you feeling satisfied throughout the morning. It’s a balanced combination that curbs mid-morning cravings and sets you up for success.

  • Versatility in Flavors and Textures: The beauty of this recipe lies in its adaptability. You can customize the yogurt choice to your preference, experiment with different types of honey, or even try various nuts for added crunch. This versatility ensures that you won’t get bored and allows you to cater the flavors to your liking, keeping your taste buds excited.

  • Gentle Reset for Healthy Choices: After a weekend of indulgence or during busy weeks where meal choices may sway off track, this Air Fryer Honey Grapefruit serves as a gentle reset button. It’s a deliciously wholesome option that feels like a treat, making it easier to transition back to healthier eating habits. The natural sugars in the grapefruit and honey satisfy sweet cravings without derailing your health goals.

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Ingredients You’ll Need For This Nutritious Air Fryer Breakfast

  • Grapefruit: Our main squeeze, the grapefruit, is not only a burst of vibrant citrusy flavor but also packs a punch of nutritional goodness. Loaded with vitamin C, antioxidants, and a refreshing tanginess, the grapefruit sets the tone for a wholesome and invigorating dish. Grocery Tip: Look for grapefruits that are firm, heavy for their size, and have a bright, smooth skin for the juiciest results.

  • Honey: Ah, liquid gold! The honey in this recipe is not just a sweetener; it’s a caramelized drizzle of goodness that enhances the natural sweetness of the grapefruit. Beyond its delightful taste, honey also brings its antibacterial and anti-inflammatory properties to the table, making this recipe a treat for your taste buds and your well-being. Grocery Tip: Opt for locally sourced honey for a touch of regional flair and to support local beekeepers.

  • Cashews: Now, let’s talk about the crunchy element – cashews! These buttery nuts add a layer of texture to the dish, elevating each bite to a whole new level. Cashews bring a subtle nuttiness and a satisfying crunch that complements the juicy tenderness of the grapefruit. Plus, they’re a fantastic source of healthy fats and essential minerals. Prep Tip: Toast the cashews briefly in a dry pan for an extra depth of flavor before adding them to the grapefruit.

  • Yogurt: Yogurt, the creamy canvas that ties everything together! Whether you choose Greek yogurt for its thickness, coconut yogurt for a tropical twist, or almond yogurt for a nutty undertone, the yogurt adds a velvety richness to the dish. It also introduces a layer of probiotics, promoting gut health and making this recipe a deliciously nutritious treat. Grocery Tip: Experiment with different yogurt varieties to find your perfect flavor combination.

round glass meal prep containers with grapefruit topped with yogurt and cashews

Easy Recipe Steps to Air Fry Grapefruit

  1. Start by grabbing a juicy grapefruit – the star of our show! Slice it in half, revealing those vibrant citrusy segments. Now, get ready to elevate the flavor with a drizzle of liquid gold – honey! Pour honey on top of the grapefruit flesh, and with a spoon, spread it evenly to ensure every bite is coated in sweetness.

  2. Time to place the grapefruit in the Air Fryer! Place the honey-drizzled grapefruit halves in the basket, and set the temperature to 400°F. Let the magic happen for 8 minutes – the aroma that fills your kitchen will have you counting down the seconds!

  3. As your grapefruit basks in the Air Fryer glory, it’s time to prepare the crunchy surprise. Take 1/4 cup of cashews and give them a rough chop for that extra texture. After the 8-minute mark, sprinkle these golden nuggets over the grapefruit, adding a delightful crunch that will have your taste buds doing a happy dance.

  4. Last but certainly not least, let’s crown our Air Fryer Honey Grapefruit masterpiece with a generous dollop of yogurt! Whether you prefer Greek, coconut, or almond yogurt, the choice is yours. Spoon it over the honey-drizzled, cashew-covered grapefruit halves, turning each bite into a symphony of flavors.

Reference the recipe card below for detailed instructions.

round plate with grapefruit topped with yogurt and cashews

Meal Prep Tips:

  • Set Up a Breakfast Station: Designate a specific area in your refrigerator for all the prepped components – honey-drizzled grapefruit halves, portioned yogurt, and a container of chopped cashews. Having a designated breakfast station makes it easy to grab everything you need quickly.

  • Use Air Fryer Liners for Easy Cleanup: Consider using air fryer parchment paper or liners for easy cleanup after cooking the grapefruit. This eliminates the need for scrubbing the air fryer basket, saving you time in the morning rush.

  • Experiment with Flavors: While meal prepping, consider experimenting with different honey varieties, yogurt flavors, or even trying different types of nuts. This way, you can switch things up throughout the week, keeping your breakfasts exciting and flavorful.

round glass meal prep containers with grapefruit topped with yogurt and cashews

Round white plate with a grapefruit half, topped with yogurt and cashew nuts.

Air Fryer Honey Grapefruit

Enjoy this burst of citrusy goodness with Air Fryer Honey Grapefruit—juicy grapefruit halves drizzled with honey, air-fried to perfection, and topped with crunchy cashews and creamy yogurt for a deliciously refreshing and wholesome breakfast!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 268 kcal

Equipment

  • Air Fryer

Ingredients
  

  • 1 grapefruit
  • 2 teaspoons honey
  • 1/4 cup cashews
  • 12 oz yogurt (your choice)

Instructions
 

  • Slice the grapefruit in half. Drizzle honey on top of the flesh and spread it across.
  • Place the grapefruit in the Air Fryer basket and cook for 8 minutes at 400F. Note: If you don't have an Air Fryer, you can bake it i the oven for 10-12 minutes at 425.
  • Afterward, top it off with cashews and your choice of yogurt.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 268kcalCarbohydrates: 32gProtein: 10gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 22mgSodium: 80mgPotassium: 547mgFiber: 3gSugar: 23gVitamin A: 1640IUVitamin C: 41mgCalcium: 240mgIron: 1mg

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Frequently Asked Questions

Can I Use Any Type of Grapefruit?

Yes, feel free to use your favorite variety of grapefruit! Whether it’s ruby red, pink, or white grapefruit, the recipe works well with all types.

Can I Use a Different Sweetener Instead of Honey?

Certainly! While honey adds a unique flavor, you can experiment with other natural sweeteners like maple syrup or agave nectar to suit your taste preferences.

Do I Need to Peel the Grapefruit Before Air Frying?

No need to peel! The grapefruit halves are air fried with the skin intact. Once cooked, the juicy segments can be easily scooped out with a spoon.

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Air Fryer Beef Egg Rolls

round plate with egg rolls, sliced green cucumber, and shredded red cabbage

If you’re a fan of savory, crispy, and oh-so-flavorful bites, you’re in for a treat. These mouthwatering egg rolls are not just about incredible taste; they’re a celebration of health and budget-friendliness. With lean ground beef, vibrant red cabbage, and a homemade sauce that’s both sweet and savory, we’re about to create a lunch meal prep masterpiece that’ll leave you excited for lunchtime all week long. So, roll up your sleeves, and let’s discover how to make these irresistible Air Fryer Beef Egg Rolls right at home!

This post may contain affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Please read the disclosure policy.

Calories: 407kcal | Carbohydrates: 40g | Protein: 31g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0.4g | Cholesterol: 74mg | Sodium: 1324mg | Potassium: 709mg | Fiber: 3g | Sugar: 13g | Vitamin A: 775IU | Vitamin C: 41mg | Calcium: 72mg | Iron: 5mg
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Reasons You’ll Love This Lunch Meal Prep Recipe

  • When you prepare your own Air Fryer Beef Egg Rolls at home, you have complete control over the ingredients. Opting for lean ground beef, fresh veggies like red cabbage, and a homemade sauce means you can create a meal that’s lower in unhealthy fats, sodium, and additives often found in restaurant or takeout versions.

  • Meal prepping allows you to portion your meals according to your dietary needs and goals. By making these egg rolls at home, you can ensure that each roll contains the right balance of protein, fiber, and nutrients, helping you maintain portion control and stay on track with your health goals.

  • Dining out or ordering takeout can quickly add up, especially if you do it regularly. Preparing Air Fryer Beef Egg Rolls at home is significantly more budget-friendly. You can buy ingredients in bulk, take advantage of sales and discounts, and stretch your budget while still enjoying delicious, homemade lunch meal prep.

  • When you meal prep, you have the freedom to customize the flavors to your liking. Adjust the level of sweetness or spiciness in the sauce, add extra veggies, or experiment with different dipping sauces. This personalization ensures that your meals are not only healthy but also tailored to your taste preferences.

  • By cooking at home, you can track the nutritional content of your meals more accurately. You’ll know exactly what goes into your Air Fryer Beef Egg Rolls, making it easier to meet your dietary goals, whether you’re counting calories, watching your macros, or focusing on specific nutrients.

round plate with egg rolls, sliced green cucumber, and shredded red cabbage

Simple Air Fryer Egg Roll Ingredients

  • Lean Ground Beef: Opt for lean ground beef to keep your meal on the healthier side. It’s packed with protein and essential nutrients while being lower in fat.

  • Egg Roll Wrappers: These thin, light wrappers are the perfect vessel for our flavorful filling. They become wonderfully crispy in the Air Fryer.

  • Red Cabbage: Red cabbage not only adds a beautiful burst of color but also provides a wealth of vitamins, minerals, and antioxidants. It’s a crunchy and nutritious addition to our egg rolls.

  • White Onions: Onions add a delightful sweetness and depth of flavor to our filling when sautéed. They’re also rich in vitamins and fiber.

  • Sauce (Soy Sauce, Honey, Garlic Powder): The sauce is where the magic happens! Soy sauce adds savory depth, honey brings sweetness, and garlic powder provides that irresistible aroma. Plus, it’s a healthier alternative to store-bought sauces, which may contain added sugars and preservatives.

glass lunch meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

How to Meal Prep Air Fryer Egg Rolls

  1. Sauté Onions: Start by heating a bit of oil in a pan over medium-high heat. Add finely chopped white onions and sauté until they soften and become translucent.

  2. Cook the Lean Ground Beef: Next, add the lean ground beef to the pan with the sautéed onions. Cook it for about 5 to 6 minutes until it’s fully cooked and nicely browned.

  3. Add Red Cabbage and Sauce: Now, toss in the red cabbage and pour in the delightful sauce mixture of soy sauce, honey, and garlic powder. Stir it all around until the cabbage softens and absorbs those fantastic flavors. Once done, remove the beef and cabbage mixture from the pan and let it cool to room temperature.

  4. Assemble the Egg Rolls: Lay each egg roll wrapper on a flat surface, resembling a diamond shape. Load approximately 2 to 3 tablespoons of your beef and cabbage filling into the center of each wrapper. Roll the corner closest to you over the filling and gently tuck it under the filling. Fold over the left and right sides towards the middle. Brush a bit of water on the top corner to help seal the roll, then roll it up towards the top corner.

  5. Air Fry until Golden Brown and Delicious: Place your beautifully assembled egg rolls in the Air Fryer basket. Give them a light spray with cooking spray to help them achieve that golden crispiness. Cook for 8 minutes at 400°F, or until they turn delightfully crispy and golden brown.

  6. Serve them up!: Pair your Air Fryer Beef Egg Rolls with fresh veggies and some extra cabbage for a healthy crunch. Don’t forget your choice of dressing for dipping!

Reference the recipe card below for detailed instructions.

glass lunch meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Meal Prep Tips for Air Fryer Egg Rolls

  • To Serve: If you want to store the egg rolls for an extended period, you can freeze them for future lunch meal prep. To do this, arrange the cooked and cooled egg rolls in a single layer on a baking sheet, ensuring they’re not touching each other. Once frozen individually, transfer them to a freezer-safe bag or container. This prevents them from sticking together during freezing.

  • To Reheat: When reheating refrigerated or frozen egg rolls, use the Air Fryer or oven for best results. Avoid microwaving them, as it can make them soggy. Reheat them until they are hot and crispy, which may take a few minutes in the Air Fryer or a moderate oven.

  • Ingredient Swaps: To make these egg rolls vegan or vegetarian, use plant-based protein sources like tofu or tempeh instead of meat and replace honey with maple syrup or agave nectar in the sauce. Add a kick of spice by incorporating chopped chili peppers, chili flakes, or hot sauce into the filling or dipping sauce. Elevate the flavor by adding fresh herbs like cilantro, basil, or mint to the filling for a burst of freshness.

round plate with egg rolls, cucumber, and cabbage

Air Fryer Beef Egg Rolls

Delight in homemade Air Fryer Beef Egg Rolls with lean ground beef, red cabbage, and a savory-sweet sauce for a crispy, healthy, and budget-friendly meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course Appetizer, dinner, lunch, Main Course
Cuisine American, Asian
Servings 2
Calories 407 kcal

Equipment

  • Air Fryer
  • saute pan
  • spatula

Ingredients
  

Beef Egg Roll

  • 8 oz lean ground beef
  • 6 egg roll wrappers
  • 1 cup red cabbage (shredded)
  • 1/4 cup white onions (diced)
  • 1 tablespoon olive oil

Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder

Sides

  • 1/2 cup red cabbage (sliced)
  • 1/2 cup cucumbers (sliced)

Instructions
 

  • Add oil to a pan on medium high heat and saute the onions until they soften.
  • Next, add the ground beef and cook it for about 5 to 6 minutes until it is fully cooked. Then, add the red cabbage and pour in the sauce. Stir it all around until the cabbage softens. Remove the meat from the pan and let it cool to room temperature.
  • Then, lay each egg roll wrapper on a flat service like a diamond and load about 2 to 3 tablespoons of beef mixture into the middle of teh wrapper. roll the corner closest to you over the filling and gently tuck it under the filling. Fold over the left and right sides towards the middle. Brush water at the top of the corner and roll the egg roll towards the top corner.
  • Spray the egg rolls with cooking spray and place them in the Air Fryer basket. Cook for 8 minutes at 400F until they are crispy, golden brown. Enjoy them with fresh veggies and cabbage with your chocie of dressing.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 407kcalCarbohydrates: 40gProtein: 31gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.4gCholesterol: 74mgSodium: 1324mgPotassium: 709mgFiber: 3gSugar: 13gVitamin A: 775IUVitamin C: 41mgCalcium: 72mgIron: 5mg

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Frequently Asked Questions

What other protein options can I use instead of beef?

You can use ground chicken, pork, shrimp, or even tofu for a protein variation.

What other vegetables can I add to the filling for extra nutrition?

Feel free to add vegetables like shredded carrots, bell peppers, or mushrooms for added nutrition and flavor.

What type of egg roll wrappers should I use, and where can I find them?

Look for egg roll wrappers in the refrigerated section of your local grocery store or at Asian supermarkets. They are usually labeled as “spring roll” or “egg roll” wrappers.

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Air Fryer Apricot Glazed Chicken with Broccoli

glass meal prep containers with air fryer chicken and broccoli

Air Fryer Apricot Glazed Chicken with Broccoli is a scrumptious, budget-friendly meal prep option designed for busy individuals seeking convenience without sacrificing flavor. This recipe features succulent chicken thighs marinated in a savory-sweet glaze made from a blend of soy sauce, apricot, honey, and aromatic spices. The magic of the air fryer ensures quick and crispy chicken perfection. Paired with air-fried broccoli seasoned with sesame oil, this dish delivers a delightful blend of flavors and textures that will satisfy your taste buds and simplify your meal prep routine.

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Why Choose Air Fryer Glazed Chicken with Broccoli for Meal Prep?

  • The succulent chicken thighs in this recipe are bathed in a delectable glaze made from soy sauce, apricot, honey, garlic powder, and ginger powder. This combination delivers a burst of sweet and savory flavors that will leave your taste buds dancing with delight.

  • Meal prepping with chicken thighs and broccoli is not only scrumptious but also gentle on your wallet. Chicken thighs are an economical choice, and with a little creativity, you can turn them into a gourmet meal. Plus, using simple ingredients like soy sauce, honey, and spices means you won’t break the bank.

  • With the magic of the air fryer, you’ll have your meals prepped in a breeze. The air fryer’s speedy cooking time and minimal cleanup make it a kitchen superhero for busy individuals who need to meal prep in a flash.

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To Make this Healthy Air Fryer Apricot Glazed Chicken, You’ll Need

  • Chicken Thighs: Chicken thighs are the star of this dish, and they’re a fantastic choice for meal prep. They’re more flavorful and juicier than chicken breasts, making them a preferred option for many. The dark meat of thighs is known for its tenderness and rich taste. Plus, they are typically more budget-friendly than chicken breasts.

  • Soy sauce: A staple in Asian cuisine and adds a depth of savory umami flavor to the dish. It’s made from fermented soybeans and wheat, which are brewed with salt and water. In this recipe, it not only enhances the chicken’s taste but also serves as a base for the glaze.

  • Apricots: This fruit provides a natural sweetness to balance out the savory components of the dish. They are also a great source of vitamins A and C, which can add a hint of fruity brightness to your glaze. When diced and blended, apricots create a smooth, luscious consistency.

  • Honey: It adds sweetness and a hint of floral flavor to the glaze. It’s not only a natural sweetener but also acts as a binding agent, helping the glaze stick to the chicken. Opt for local or raw honey if possible for a more complex flavor profile.

  • Ginger powder: This seasoning offers a warm, spicy, and slightly sweet taste to the glaze. Ginger is famous for its anti-inflammatory properties and distinctive flavor. In powdered form, it blends seamlessly into the glaze.

  • Sesame oil: This staple in Asian cooking and imparts a nutty, toasty flavor to the dish. Just a small amount goes a long way in adding depth and richness to both the glaze and the broccoli. Toasted sesame oil is particularly flavorful.

  • Broccoli: These florets are a versatile and nutritious vegetable. It’s rich in vitamins, minerals, and dietary fiber. When air-fried, broccoli becomes tender on the inside while developing a delightful crispy texture on the outside. It’s a perfect complement to the glazed chicken.

round plate with air fryer chicken and broccoli

How to Prepare Easy Air Fryer Apricot Glazed Chicken

  1. Remove the seed from the apricot and dice it into pieces. Add it to a blender with the soy sauce, honey, garlic powder, and ginger powder. Blend until the sauce is smooth and set it aside.

  2. Preheat your air fryer to 360°F (182°C). Once it’s hot, place the marinated chicken thighs in the air fryer basket. Cook for approximately 23 minutes, flipping them halfway through. Check the internal temperature with a thermometer to ensure it reaches 165°F

  3. While the chicken is cooking, prepare your broccoli. Place the broccoli florets in a bowl and drizzle with sesame oil. Sprinkle on your favorite seasonings for added flavor. Once the chicken is done, remove it from the air fryer and place the broccoli in. Cook at 360°F for about 5 minutes until it’s tender and slightly crispy.

Reference the recipe card below for detailed instructions.

glass meal prep containers with air fryer chicken and broccoli

Meal Prep Tips for Air Fryer Chicken

  • Storage: Store your prepared meals in airtight containers in the refrigerator for up to 4 days.

  • Reheating: To reheat, simply pop your meal in the microwave for 2-3 minutes, or you can use the air fryer at a lower temperature for a quick crisp-up.

  • Ingredient Swaps: Get creative with your glaze! Swap out the apricot for peach, pineapple, or even orange for a different twist of flavors. Don’t forget to adjust the honey accordingly for sweetness.

glass meal prep containers with air fryer chicken and broccoli

apricot chicken

Air Fryer Apricot Glazed Chicken with Broccoli

Air Fryer Glazed Chicken with Broccoli: A savory and sweet delight, this budget-friendly meal prep recipe combines succulent chicken thighs with a delectable apricot glaze, served alongside crispy air-fried broccoli.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken and Marinade

  • 4 each bone in chicken thighs
  • 1/4 cup soy sauce
  • 1 each apricot
  • 1 tbsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • 1 tbsp sesame oil

Broccoli and Seasonings

  • 4 cups broccoli florets
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp sesame oil

Instructions
 

  • Remove the seed from the apricot and dice it into pieces. Add it to a blender with the soy sauce, honey, garlic powder, and ginger powder. Blend until the sauce is smooth
  • Place the chicken thighs in a mixing bowl and coat it with the marinade
  • Then, place the thighs in the air fryer and cook them at 360F for 23 minutes. After it cooks, check the temperature with a thermometer making sure it reaches an internal cook temperature of 165F
  • Next, remove the chicken and place the broccoli in the air fryer. Sprinkle with the seasonings and sesame oil and cook at 360F for 5 minutes

Notes

If you don’t have an air fryer, place the chicken on a sheet pan and bake it in the oven for 35-40 minutes at 400F. Bake the broccoli florets for 8-10 minutes.

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Absolutely! While chicken thighs are our preferred choice for their tenderness and flavor, you can substitute chicken breasts if you prefer them. Just be mindful that chicken breasts may cook a bit faster in the air fryer, so adjust the cooking time accordingly to avoid overcooking.

Can I make this recipe without an air fryer?

Yes, you can! If you don’t have an air fryer, you can bake the chicken and broccoli in a conventional oven. Bake the chicken at 400°F for about 25-30 minutes, and the broccoli at the same temperature for 10-15 minutes. Ensure the chicken reaches an internal temperature of 165°F.

Are there any other vegetable options besides broccoli?

Of course! While broccoli pairs wonderfully with the glaze, you can experiment with other vegetables like asparagus, green beans, or bell peppers. Just adjust the cooking time to ensure they are cooked to your preferred level of tenderness.

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Air Fryer Turkey Deli Taquitos

rectangular plate with turkey and cheese taquitos with pico de gallo, avocado, and spring mix

Air Fryer Turkey Deli Taquitos – the ultimate air fryer lunch hero. Budget-friendly, time-saving, kid-approved, and infinitely customizable. Believe me, if you’re all about quick, budget-friendly, and delicious meal prepping, this is the game changer you’ve been waiting for!

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Calories: 585kcal | Carbohydrates: 56g | Protein: 34g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 70mg | Sodium: 2460mg | Potassium: 444mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1395IU | Vitamin C: 21mg | Calcium: 433mg | Iron: 4mg
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meal prep containers with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

We love Air Fryer Taquitos

  • First things first, let’s talk about the perks. Time-saving? Absolutely! With the mighty air fryer in your corner, you can whip up a batch of these taquitos in no time. Just a few minutes of prep, a quick air frying session, and boom! You’ve got a week’s worth of scrumptious lunches ready to roll

  • Now, let’s talk dollars and cents. These air fryer lunch taquitos are a budget-friendly masterpiece. All you need are some tortillas, lean turkey deli slices, and a sprinkle of cheddar cheese. It’s like a wallet-friendly flavor explosion! And guess what? You’re not only saving money, but you’re also saving those precious hours you’d otherwise spend queuing at the deli counter or going through the drive-thru.

  • Oh, and did I mention these taquitos are kid-approved? If you’re a parent, you know how finicky little taste buds can be. But fear not, these turkey and cheese delights are sure to be a hit with the kiddos. They’re just the right size for those tiny hands and big appetites. 

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Basic Ingredients You’ll Need

  • Flour tortillas are a versatile choice for wrapping up the delicious fillings. They’re soft and pliable, making them easy to roll. If you’re looking for a healthier option, you can opt for whole wheat tortillas for added fiber and nutrients.

  • Turkey deli slices provide a lean source of protein for these taquitos. They are a lower-fat alternative to other deli meats, and they offer a mild, savory flavor that pairs well with the other ingredients.

  • Cheddar cheese slices bring a wonderful creaminess and a hint of sharpness to the taquitos. They melt beautifully, holding the turkey slices together and adding that classic cheesy goodness.

  • Olive oil is brushed lightly on the taquitos before air frying. This step not only contributes to the delightful crispiness but also imparts a subtle flavor and helps achieve that golden-brown hue.

  • Avocado is a creamy and nutritious addition to the dish. It provides healthy fats, vitamins, and a luscious texture. Slicing it adds a touch of luxury to the plate and balances the flavors.

  • Spring mix or your preferred greens serve as the base of the side salad. They bring freshness, color, and a variety of nutrients to the meal. Feel free to choose your favorite leafy greens for the bed of the salad.

  • Pico de gallo is a simple and vibrant salsa made from fresh ingredients. Diced tomatoes provide juiciness, while finely chopped onions and cilantro add pungent and herbaceous flavors. Lime juice, salt, and pepper bring a zesty kick.

rectangular plate with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

How to Make Air Fryer Lunch Taquitos

  1. Lay out a tortilla and place one slice of cheddar cheese in the center. On top of the cheese, layer 2 oz of turkey deli slices.

  2. Roll the tortilla tightly around the fillings to form a taquito.Brush the rolled taquito lightly with olive oil all around to help achieve that crispy goodness.

  3. Place the taquitos in a single layer in the air fryer basket, seam side down, ensuring they’re not touching each other.

  4. Cook the taquitos for 5 to 6 minutes, or until they turn a beautiful golden brown and achieve that perfect crunch.

  5. While the taquitos are air frying, whip up the pico de gallo. Dice tomatoes, onions, and fresh cilantro. Combine the diced ingredients in a bowl, squeeze in some fresh lime juice, and season with salt and pepper to taste. Mix well to create vibrant and zesty pico de gallo.

  6. Once your taquitos are perfectly crispy and golden, take them out of the air fryer. On a plate, arrange a bed of spring mix or your favorite greens. Place the taquitos on top of the greens. Add a generous spoonful of homemade pico de gallo on one side of the plate. Artfully arrange the avocado slices next to the pico de gallo.

Reference the recipe card below for detailed instructions.

meal prep containers with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

Meal Prep Tips for This Air Fryer Taquito Recipe

  • Now, let’s get into the nitty-gritty of meal prep success. Storage is a breeze – once your taquitos are air-fried to golden perfection, let them cool completely before storing in an airtight container in the fridge.

  • And when hunger strikes, simply pop them back into the air fryer for a quick reheat. They’ll regain their delightful crunch and gooey cheese center like they were just freshly made.

  • Feeling adventurous? Feel free to switch up the ingredients! Swap turkey for chicken, experiment with different cheese blends, or go all-veggie for a meatless version. Your taste buds, your rules! 

rectangular plate with turkey and cheese taquitos with pico de gallo, avocado, and spring mix

Air Fryer Turkey Taquitos

Devour these Air Fryer Turkey Deli Taquitos and enjoy the satisfying crunch and flavors.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 585 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 8 oz sliced turkey deli
  • 4 slices cheddar cheese
  • 4 each whole wheat tortillas
  • 2 each avocado
  • 4 cups spring mix

Pico de Gallo

  • 2 each roma tomatoes (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup cilantro (chopped)
  • 1 each lime (juiced)
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • For each taquito, layer one slice of cheese and 2 oz of turkey deli in the center of each tortilla
  • Roll them tightly and brush them lightly with olive oil all around
  • Place the taquitos in a single layer in the Air Fryer and Cook at 400F for 5 to 6 minutes until they are golden brown and crispy
  • Meanwhile, mix together the pico de gallo and slice the avocado
  • Serve the taquitos with a side salad topped with the pico de gallo and avocado

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 585kcalCarbohydrates: 56gProtein: 34gFat: 26gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 2460mgPotassium: 444mgFiber: 7gSugar: 7gVitamin A: 1395IUVitamin C: 21mgCalcium: 433mgIron: 4mg

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Frequently Asked Questions

How can I prevent the taquitos from unraveling in the air fryer?

To prevent unraveling, make sure to roll the tortillas tightly around the fillings before air frying. Placing them seam side down in the air fryer basket also helps them hold their shape.

Can I use pre-shredded cheese instead of cheese slices?

Of course! Pre-shredded cheese works just fine. However, using cheese slices helps keep the cheese evenly distributed, preventing clumps and ensuring a consistent melt.

Can I use whole wheat tortillas for a healthier option?

Absolutely! Whole wheat tortillas are a fantastic choice for a healthier spin on this recipe. They bring more fiber and nutrients to the table while maintaining that satisfying crunch.

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Oven Baked Crispy Chicken Tenders

round plate with panko breaded chicken tenders and carrots and celery and honey mustard

I’m excited to share with you a fabulous recipe that will surely add a crispy twist to your meal prep routine: Oven-Baked Crispy Panko Chicken Tenderloins! Not only are these tenderloins deliciously crunchy and satisfying, but they also offer numerous health benefits and cost advantages. Get ready to tantalize your taste buds and keep your meal prep exciting throughout the week!

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Calories: 473kcal | Carbohydrates: 37g | Protein: 42g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 117mg | Sodium: 1023mg | Potassium: 1063mg | Fiber: 5g | Sugar: 14g | Vitamin A: 11119IU | Vitamin C: 7mg | Calcium: 116mg | Iron: 3mg
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round plate with panko breaded oven baked chicken tenders and carrots and celery and honey mustard

Why You Need to Make This

  • Let’s start with the health benefits. By opting for oven-baked chicken tenderloins, you’re already making a smart choice. Baking reduces the need for excessive oil, making it a healthier alternative to frying. Additionally, using lean chicken tenderloins ensures you’re getting a good source of protein without the extra fat. This recipe is perfect for those looking to maintain a balanced diet without compromising on flavor.

  • Now, let’s talk about the cost benefits. Chicken tenderloins are often more affordable compared to other cuts of chicken, making them budget-friendly for your meal prep endeavors. By utilizing panko breadcrumbs, you create a delightful crunch without breaking the bank. Panko is light, crispy, and incredibly affordable, making it a fantastic ingredient to have in your pantry.

  • One of the best aspects of this recipe is how it keeps your meal prep interesting and tasty all week long. The crispy panko coating adds a satisfying texture, while the seasonings give it a burst of flavor. Every bite will leave you wanting more! And because these tenderloins are so versatile, you can easily pair them with a variety of sides to keep your taste buds engaged.

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Ingredients You’ll Need

  • Let’s quickly run through the star ingredients in this recipe. First up, we have tender and juicy chicken tenderloins. They’re the perfect blank canvas for the crispy panko coating to adhere to, providing you with a delightful combination of textures.

  • Next, we have eggs, which act as a binder for the panko breadcrumbs. They help create that golden-brown and crispy exterior that we all adore. Plus, eggs are a great source of protein and provide essential vitamins and minerals.

  • Speaking of panko breadcrumbs, they are light, airy, and create an extra crunchy coating. Made from crustless bread, panko is coarser than traditional breadcrumbs, resulting in a superior crispy texture. It’s a fantastic ingredient that elevates the overall experience of your chicken tenderloins.

  • Lastly, let’s not forget about the seasonings! Feel free to get creative and experiment with different combinations of herbs and spices. You can go for a classic blend of salt, pepper, garlic powder, and paprika, or try adding some cayenne pepper for a little kick. The choice is yours, and it’s an excellent opportunity to personalize your meal prep creations.

round plate with panko breaded oven baked chicken tenders and carrots and celery and honey mustard

How to Meal Prep Crispy Chicken Tenders

  1. First, pre-heat the oven and prepare your breadcrumbs and seasonings in a mixing bowl.

  2. In another bowl, whisk the eggs.

  3. Dip each tenderloin in the egg wash. Then, dredge them in the breadcrumb mixture.

  4. Place the tenders on a sheet pan and spray them with cooking spray. Then, place them in the oven to bake.

Reference the recipe card below for detailed instructions.

glass meal prep containers with panko breaded oven baked chicken tenders and carrots and celery

Meal Prep Tips for Crispy Panko Chicken Tenders

  • Once you’ve baked your chicken tenderloins, allow them to cool completely. To store them, place them in an airtight container or wrap them tightly in aluminum foil. They can be refrigerated for up to four days, ensuring you have a delicious protein option ready to go throughout the week.

  • When it’s time to enjoy your meal prep masterpiece, reheating is a breeze! Simply pop the tenderloins into a preheated oven at 350°F (175°C) for about 10 minutes or until they are heated through and crispy once again. Alternatively, you can reheat them in a skillet over medium heat with a touch of oil for a quick and crispy revival. You can also reheat them in the microwave, however, they may not be as crispy.

  • Now, let’s talk about the fabulous pairings for these oven baked chicken tenderloins. They go wonderfully with a variety of options, such as a fresh garden salad, roasted vegetables, or a fresh veggie sticks with your favorite dipping sauce. You can also slice them up and add them to wraps, sandwiches, or top them on a bed of greens for a satisfying protein-packed salad. The possibilities are truly endless!

glass meal prep containers with panko breaded oven baked chicken tenders and carrots and celery

chicken tender and veggie sticks

Oven Baked Chicken Tenders with Veggie Sticks

Oven Baked Crispy Chicken Tenders is a tantalizing recipe you'll look forward to enjoying throughout the week.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2
Calories 473 kcal

Equipment

  • knife
  • cutting board
  • mixing bowls
  • tongs
  • oven
  • sheet pan

Ingredients
  

Chicken Tenders

  • 12 oz chicken tenderloins
  • 1 each large egg
  • 1/2 cup breadcrumbs
  • 1/4 tsp garlic powder
  • 1/4 tsp italian seasoning
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • cooking spray

Veggie Sticks

  • 1 cup celery sticks
  • 1 cup carrot sticks

Honey Mustard

  • 2 tbsp mayonnaise
  • 2 tbp dijon mustard
  • 1 tbsp honey

Instructions
 

  • Pre-heat the oven to 425F
  • In a mixing bowl, mix together the breadcrumbs and seasonings
  • In another bowl, whisk together the eggs
  • Dip each tenderloin in the egg wash. Then, dredge each tenderloin in the breadcrumb mixture. Make sure it is fully coated
  • Place the tenderloins on a sheet pan. Spray both sides of the chicken tenderloins with cooking spray
  • Bake in the oven for 20-25 minutes until it reaches an internal temperature of 165F. Flip it halfway through the cooking process
  • Meanwhile, cut up the veggie sticks and mix together the ingredients for the honey mustard sauce

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 473kcalCarbohydrates: 37gProtein: 42gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.04gCholesterol: 117mgSodium: 1023mgPotassium: 1063mgFiber: 5gSugar: 14gVitamin A: 11119IUVitamin C: 7mgCalcium: 116mgIron: 3mg

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Frequently Asked Questions

Can I use chicken breasts instead of chicken tenderloins?

Absolutely! Chicken breasts can be used as a substitute for tenderloins in this recipe. However, keep in mind that the cooking time may vary slightly, as chicken breasts are larger and may require a few extra minutes in the oven to ensure they are cooked through.

Can I use regular breadcrumbs instead of panko breadcrumbs?

While panko breadcrumbs provide a distinct crispy texture, you can use regular breadcrumbs if that’s what you have on hand. Just keep in mind that the final result may not be as crunchy as when using panko. To enhance the crispiness, you can add a bit of oil or butter to the regular breadcrumbs before coating the chicken.

Can I use an air fryer instead of the oven?

Absolutely! Using an air fryer is a great option for achieving a crispy exterior while keeping the chicken tender and juicy. Preheat the air fryer to the recommended temperature and cook the chicken tenderloins according to the manufacturer’s instructions. Keep a close eye on them to prevent overcooking.

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Cauliflower Sausage Pizza

round plate with cauliflower sausage pizza

Hey there, fellow foodies! Get ready to tantalize your taste buds and nourish your body with a sensational recipe that’s perfect for meal prep: Cauliflower Sausage Low Carb Pizza! With just a handful of ingredients and a little bit of culinary prowess, you’ll have a delicious pizza that’s ready to conquer your cravings in no time. The best part? It’s a one-pan wonder! No need to fuss with multiple dishes or complicated techniques. You simply top your cauliflower crusts with mouthwatering sausage and your favorite toppings and bake it to perfection. Voila! A scrumptious pizza is born.

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Calories: 579kcal | Carbohydrates: 21g | Protein: 25g | Fat: 45g | Saturated Fat: 16g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 23g | Cholesterol: 92mg | Sodium: 1221mg | Potassium: 1274mg | Fiber: 6g | Sugar: 7g | Vitamin A: 519IU | Vitamin C: 142mg | Calcium: 294mg | Iron: 2mg
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Let’s get down to the nitty-gritty and discuss the cost factor. Cauliflower Sausage Pizza is a budget-friendly option for your meal prep repertoire. Cauliflower is often an affordable vegetable that is readily available. Sausage, with its rich and savory flavors, adds a touch of indulgence without breaking the bank. Plus, you can get creative with your toppings, utilizing leftovers or ingredients you already have on hand and saving money while satisfying your cravings.

But wait, there’s more! This low carb pizza is a healthier alternative to its traditional counterpart. By swapping out the traditional flour-based crust for a cauliflower crust, you’re reducing the carb content significantly. Cauliflower crust is not only lower in carbs but also packed with essential nutrients, fiber, and antioxidants. It’s like getting a nutritional boost while relishing your favorite comfort food. Talk about having your (pizza) pie and eating it too!

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Here’s What You’ll Need for Cauliflower Pizza

  • First up is the mighty cauliflower head. We’ll transform this humble vegetable into a delicious low carb pizza crust that’s high in flavor.

  • Now, let’s talk about the toppings. We’ll start with a generous spread of tomato sauce. You can use your favorite store-bought variety, or if you’re feeling adventurous, whip up a homemade version bursting with fresh flavors. Either way, make sure to cover the cauliflower crust evenly, creating a vibrant tomato canvas for the rest of the ingredients.

  • Next, we’ll add dollops of creamy ricotta cheese. Its smooth texture and subtle tanginess will provide a delightful contrast to the other ingredients. If you don’t have ricotta on hand, feel free to substitute it with goat cheese or even cream cheese for a slightly different twist.

  • Now, it’s time to introduce some protein power. Dice up some beef sausage into bite-sized pieces and scatter them over the pizza. The sausage brings a rich, savory flavor that complements the other components beautifully. If you prefer a vegetarian version, you can swap the beef sausage for your favorite meatless alternative like plant-based sausages or marinated tofu.

  • Of course, what’s a pizza without a generous layer of ooey-gooey mozzarella cheese? Sprinkle it generously over the toppings, allowing it to melt and create a golden, cheesy blanket of deliciousness. If you’re feeling adventurous, you can mix in some grated Parmesan cheese or experiment with different types of cheese like fontina or provolone.

  • To elevate the flavors even further, sprinkle some Italian seasoning over the top. This blend of aromatic herbs like oregano, basil, thyme, and rosemary adds a burst of Mediterranean goodness that will make your taste buds sing. If you don’t have Italian seasoning, feel free to use individual herbs or get creative with your own spice blend.

round plate with cauliflower sausage pizza

How to Make Cauliflower Pizza

  1. Preheat the oven to 400F.

  2. Prep your cauliflower head by removing the outer green leaves and cutting off the bottom stem.

  3. Cut through the middle of the cauliflower head and cut thick 1-inch “steak slices).

  4. Place the cauliflower slices on a sheet pan and drizzle with olive oil and bake it in the oven.

  5. After the cauliflower gets tender and finishes cooking, carefully remove it from the oven and add your toppings.

  6. Place the cauliflower pizzas back in the oven and bake for another 5 to 10 minutes until the sausage heats through and the cheese melts.

Reference the recipe card below for detailed instructions.

glass meal pep containers with cauliflower sausage pizza

Meal Prep Tips for Cauliflower Low Carb Pizza

  • Once your Cauliflower Sausage Pizza is baked to golden perfection, you can easily store the leftovers in airtight containers in the fridge. When you’re ready to enjoy it, a quick reheat in the oven or microwave will bring back its glorious flavors. If you want to freeze individual slices, make sure to wrap them tightly in plastic wrap or use freezer-safe containers. This way, you can have a tasty, ready-to-eat meal whenever the pizza cravings strike.

  • But why stop at just pizza? Cauliflower Sausage Pizza is incredibly versatile and can be served with a variety of scrumptious side dishes. How about pairing it with a fresh, vibrant salad loaded with leafy greens and your favorite veggies? The options are endless, and you’ll have a satisfying, protein-packed meal that will keep you energized and feeling fabulous.

  • If you don’t want to use your oven, you can also make this in your Air Fryer. Just keep in mind that the Air Fryer cooks much faster, so reduce the cooking time by 5 minutes and lower the temperature to 375F.

glass meal pep containers with cauliflower sausage pizza

cauliflower pizza

Cauliflower Sausage Pizza

No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2
Calories 579 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 1 each cauliflower head
  • 2 each beef sausage links
  • 1/2 cup ricotta cheese
  • 1/4 cup shredded mozzarella cheese
  • 1 tbsp garlic (minced)
  • 1/4 cup tomato sauce
  • 1/4 tsp thyme
  • 1/4 tsp salt
  • 2 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Cut the outer green leaves of the cauliflower and cut off the bottom of the cauliflower stem, but make sure to keep the core intact
  • Cut through the middle of the cauliflower head to keep the florets together and cut thick "steak" slices about 1 inch thick
  • Save two thick slices and set the other floret pieces aside for another dish (you can keep it in the fridge for a few days or freeze it for a few months)
  • Place the cauliflower slices on a sheet pan and drizzle it with olive oil making sure it is fully coated
  • Bake it in the oven for about 25 minutes.
  • Meanwhile, dice the sausage in small square pieces. Mix together the tomato sauce with the thyme and salt
  • After 25 minutes, remove the cauliflower from the oven and top it off with the tomato sauce, minced garlic, shredded mozzarella, ricotta cheese, and sausage
  • Place it back in the oven to bake for another 5 to 10 minutes until the sausage heats through and the cheese melts

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 579kcalCarbohydrates: 21gProtein: 25gFat: 45gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 23gCholesterol: 92mgSodium: 1221mgPotassium: 1274mgFiber: 6gSugar: 7gVitamin A: 519IUVitamin C: 142mgCalcium: 294mgIron: 2mg

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Frequently Asked Questions

Can I make the pizza without cheese?

Absolutely! If you’re looking for a dairy-free option or simply prefer not to use cheese, you can omit it or try using a vegan cheese alternative.

Can I use a different sauce?

Of course! Feel free to experiment with basil pesto sauce, alfredo sauce, and even just freshly sliced tomatoes.

Can I add additional toppings to the pizza?

Definitely! Feel free to get creative with your toppings. Add your favorite vegetables, such as bell peppers, onions, or mushrooms, to enhance the flavors and add more nutritional value.

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Air Fryer Honey Sesame Chicken Bites

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In addition we’ve got a tasty recipe for a honey mustard apple sauce that’s both healthy and incredibly flavorful that is perfect for adding some excitement to your meal prep routine.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 531kcal | Carbohydrates: 22g | Protein: 31g | Fat: 36g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1223mg | Potassium: 584mg | Fiber: 3g | Sugar: 18g | Vitamin A: 2019IU | Vitamin C: 77mg | Calcium: 39mg | Iron: 2mg
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rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce - try this air fryer chicken recipe

Making honey sesame chicken in the Air Fryer is a healthy, convenient, and cheap way to enjoy a delicious meal at home. By following these tips, you’ll be able to cook up a tasty dish that’s just as good as takeout, but with a fraction of the cost and calories. Let’s get started!

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Why this recipe is great for meal prep

  • The Air Fryer is a quick and easy way to cook chicken, which is perfect for busy weeknights or meal prepping for the week ahead. Plus, making your own honey sesame sauce is cheaper than buying pre-made sauce from the store.

  • Condiments can often add a lot of unnecessary calories, but this honey mustard applesauce dip is made from scratch. The ingredients include honey which is a natural sweetener that’s lower in calories than refined sugar, and it also has antibacterial and anti-inflammatory properties. And mustard is a low-calorie condiment that adds a lot of flavor without adding a lot of fat or calories.

  • Last but not least, sesame seeds are a versatile and flavorful ingredient that can be used in a variety of dishes, but they are particularly delicious in Asian cuisine. They add a nutty, toasted flavor and a satisfying crunch that elevates any dish. Not to mention, sesame seeds are packed with nutrients like protein, fiber, and healthy fats, making them a great addition to any healthy meal prep.

rectangular wooden plate with air fryer chicken recipe, small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce. Next to it is a round plate with chicken tacos

Ingredients:

  • Chicken: We used boneless chicken thighs, but you can also use chicken breasts or chicken tenderloins

  • Marinade: We used a simple combination of soy sauce, sesame oil, garlic butter, and honey. However, you can add other ingredients such as hoisin sauce, gyoza sauce, and ginger powder

  • Mustard sauce: This sauce is a simple mixture of yellow mustard, honey, and applesuace

rectangular wooden plate with air fryer chicken recipe - small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Easy Air Fryer Chicken Recipe steps

  1. Cut your chicken into one inch cubes.

  2. Whisk together the honey sesame sauce. In a bowl, combine the chicken with the marinade and make sure they are fully coated.

  3. Place the chicken in the Air Fryer Basket and spray them with cooking spray. Cook them in the Air Fryer for about 20 minutes. Flip them halfway through the cooking process so that they get golden brown all around.

  4. Meanwhile, mix together the honey mustard applesauce dip and slice the bell peppers.

Reference the recipe card below for detailed instructions.

Glass meal prep container with chicken and red bell peppers - try this air fryer chicken recipe

Meal Prep Tips for Honey Sesame Chicken

  • When  it comes to serving your honey sesame Air Fryer chicken recipe, I recommend pairing it with some healthy sides. We served it fresh bell pepper strips, however, steamed or roasted veggies, brown rice, or quinoa are all great options that will help balance out the sweetness of the honey sesame sauce and provide some extra nutrition.

  • To store: Let the chicken cool completely before storing it in an airtight container in the fridge for up to 3 to 4 days.

  • To Reheat: You can reheat it in the Air fryer for 3 to 4 minutes at 350F until it warms through or you can just reheat in the microwave. If the chicken seems dry after reheating, you can make extra honey sesame sauce and drizzle it over the chicken before serving.

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Air Fryer Honey Sesame Chicken

This recipe features tender chicken thighs marinated in a flavorful blend of soy sauce, honey, sesame oil, and garlic powder, air-fried to perfection and served with a tangy honey mustard applesauce alongside crisp red bell pepper slices.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine Asian
Servings 2
Calories 531 kcal

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

  • 12 oz boneless chicken thighs
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1 teaspoon sesame seeds

Mustard Applesauce

  • 1 tablespoon yellow mustard
  • 1 tablepsoon honey
  • 1/2 cup applesauce

Vegetable Sides

  • 1 red bell pepper (sliced)

Instructions
 

  • Cut the chicken into 1 inch cubes. Add the chicken to a mixing bowl and combine it with the soy sauce, honey, sesame oil, garlic powder, and sesame seeds.
  • Place the chicken in the Air Fryer basket and cook them in the air fryer for 15 minutes at 360F until they fully cook to an internal temperature of 165F. Be sure to flip them over halfway through so that they are golden brown on all sides.
  • Meanwhile, in a small bowl, mix together the mustard, honey, and applesauce. Slice the red bell peppers into thin strips.
  • Once the chicken is cooked, dip them in the honey mustard applesauce and enjoy them with sliced bell peppers or your choice of fresh veggie sticks.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 531kcalCarbohydrates: 22gProtein: 31gFat: 36gSaturated Fat: 9gPolyunsaturated Fat: 9gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 167mgSodium: 1223mgPotassium: 584mgFiber: 3gSugar: 18gVitamin A: 2019IUVitamin C: 77mgCalcium: 39mgIron: 2mg

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Frequently Asked Questions

How else can I use sesame seeds?

One of my favorite ways to use them is by making a simple sesame seed crust for chicken. To do this, you’ll need to mix together sesame seeds, breadcrumbs, and your favorite Asian-inspired spices, such as ginger, garlic, and soy sauce. Then, coat your chicken breasts in the mixture and bake them in the oven. The result is a perfectly crispy, flavorful chicken that’s sure to impress.

Can I make this recipe without an Air Fryer? 

Yes, you can! If you don’t have an Air Fryer, you can bake the chicken bites in the oven at 400F for about 20-25 minutes or until it is cooked through and golden brown. Just be sure to flip the chicken bites halfway through cooking to ensure that they are cooking evenly.

How can I use the honey mustard sauce in my meal prep?

It’s also perfect for adding flavor to chicken, pork, or salmon. Simply brush it on your protein before baking or grilling. You can also use it as a dipping sauce for fresh veggies. Add apple cider vinegar and olive oil to the sauce. Blend it together and use it as a salad dressing.

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Healthy Breakfast Pizza

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza!

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Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Why We Love Breakfast Pizza

  • Breakfast pizza can be a healthy pizza, if you choose nutritious ingredients. Start with a whole grain crust and lots of vegetables to boost the nutrients in your pizza.

  • Prepping it in advance makes it convenient for you to have a healthy option readily available for the mornings. You can store it in the refrigerator or freezer and just heat it up quickly for busy mornings when you don’t have time to prepare breakfast in the mornings.

  • Making it ahead of time also allows you to control the portion size especially if you’re trying to manage your calorie intake and maintain a balanced diet.

  • You also have the flexibility to add a variety of toppings such as eggs, sausage, cheese, vegetables, and herbs you have on hand.

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Simple Ingredients You’ll Need

  • Crust: We used a pre-made crust such as naan bread to help with portion control. You can also use pita bread or flatbreads as an option. It just depends on how thick you want your crust

  • Sauce: For the base of your toppings, you can spread tomato sauce. Other options you can use are pesto sauce or just even leave it bare with no sauce

  • Vegetables: We used bell peppers, red onions, and sliced tomatoes because of their nutrients and bright colors. However, feel free to spinach, sliced mushrooms, and even sliced zucchini.

  • Protein toppings: Since it’s breakfast pizza, we had to top it off with an egg, but you can easily add chopped breakfast sausage, bacon pieces, or even slices of prosciutto would be a delicious option

  • Cheese: opt for low-fat cheese or just make sure you only use a balanced portion of cheese to keep the fat and calorie content of your pizza in check. Mozzarella, feta cheese, and gruyere are great options

  • Herbs and spices: To add more flavor, sprinkle in some herbs and spices such as garlic powder, basil, oregano, or red pepper flakes. These ingredients add a layer of extra flavor without adding extra calories

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

How to Make Breakfast Pizza

  1. Preheat the oven to 400F. Slice up your toppings as needed.

  2. Spread the base of the crust with tomato sauce.

  3. Crack the egg in the middle of each crust. Assemble the sliced veggies around the egg.

  4. Place the crust on a sheet pan and bake it in the oven for 15-20 minutes until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

round plate with glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

Meal Prep Tips for Breakfast Pizza

  • Use a good quality crust as it is the foundation of any great pizza. We used a pre-made crust to help with the time of prep.

  • Consider how you want your eggs cooked. If you like it runny, you can crack them directly into the pizza before you bake them. However, if you prefer firmer eggs, you can cook the eggs separately and then add them as a topping after the pizza cooks.

  • Experiment with different toppings. Instead of eggs, you can use smoked salmon and use cream cheese as your sauce base. Instead of a savory breakfast pizza, you can also make a sweet version such as a fruit breakfast pizza by using fruit and nut toppings, and maple syrup.

glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Breakfast Pizza

Healthy Breakfast Pizza in less than 20 minutes. Start your day with a tasty bite!
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Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • sheet pan
  • oven (or toaster oven/Air Fryer)

Ingredients
  

  • 2 large naan bread (or flatbread, 6 inches wide)
  • 1/4 cup red bell peppers (sliced)
  • 1/4 cup red onions (sliced)
  • 2 large eggs
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons tomato sauce (optional)
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon salt

Instructions
 

  • Pre-heat the oven 400F. Use a spoon to spread the tomato sauce across the naan bread. Place the naan bread on a sheet pan.
  • Crack two eggs in the middle of each naan bread. Assemble the sliced bell peppers, onions, around the egg. Sprinkle with the seasoning.
  • Bake in the oven for about 15-20 minutes until the egg whites are firmly set and fully cooked. After it cooks, use a knife to cut it in half

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Frequently Asked Questions

Is breakfast pizza healthy?

It can be healthy if made with nutritious ingredients. The key to keeping it healthy is limiting high fat, high fat, and high sodium ingredients and portion control.

Can breakfast pizza be frozen?

Yes, you can freeze breakfast pizza. Just make sure it is stored in tight plastic wrap in an airtight container. It’s best to use it up within 3 months for the best quality.

How do you reheat breakfast pizza?

You can place it in the oven at 350F for 5 to 7 minutes or you can just microwave it for 1-2 minutes

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Air Fryer Chicken Meatball Lettuce Wraps

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatballs are a delicious and healthy way to enjoy this classic dish without the added fat and oil of traditional frying methods. Serving them in lettuce wraps makes them a healthy lunch idea you can enjoy during your busy work week.

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round plate with chicken meatball lettuce wraps served with grapes, healthy lunch idea

Air Fryer meatballs are a healthy lunch idea because they are:

  1. Easy to Make: Meatballs can be made quickly and easily in an Air Fryer with minimal effort. You can prepare a large batch of meatballs in just a few minutes, which makes meal prep much easier and faster.

  2. Healthy: Air fryer meatballs are healthier than traditional fried meatballs. They are cooked using hot air, which means they don’t need to be submerged in oil. This reduces the fat and calorie content of the meatballs and makes them a healthier option.

  3. Versatile: Meatballs can be made with a variety of meats and flavors, making them a versatile, healthy lunch idea. You can make meatballs with beef, chicken, turkey, or even plant-based alternatives like tofu or lentils. You can also experiment with different herbs and spices to add flavor.

  4. Freezer-friendly: Air fryer meatballs can be frozen and reheated easily. This means you can make a large batch of meatballs and freeze them for future meals. When you’re ready to eat, simply reheat them in the air fryer for a quick and easy meal.

  5. Portion-controlled: Meatballs are a great way to control portion sizes for meal prep. You can make them in uniform sizes, which makes it easy to portion out your meals for the week. This is especially helpful if you’re trying to stick to a specific calorie or macro-nutrient goal.

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Featured Ingredients

  • Ground Chicken

  • Egg

  • Ricotta

  • Garlic

  • Onion powder, dried thyme, salt, and pepper

  • Green Onions and Cilantro

You can use different types of ground meat such as turkey, chicken, pork, or a combination of meats. Just ensure you adjust the cooking time accordingly, as cooking times may vary for different types of meat.

cutting board with a silver mixing bowl filled with ground chicken, small containers filled with green onions, chopped cilantro, seasonings, olive oil, eggs, and ricotta cheese - healthy lunch idea

Variations of meatballs:

  • Italian-style meatballs: Add dried oregano, dried basil, and chopped fresh parsley to the mixture.

  • Asian-style meatballs: Use ground pork and add soy sauce, hoisin sauce, and chopped scallions to the mixture.

  • BBQ meatballs: Use ground beef and add BBQ sauce and chopped onion to the mixture.

  • Vegetarian meatballs: Use 1 can of drained and mashed chickpeas instead of ground meat, and add chopped fresh cilantro and ground cumin to the mixture.

round plate with chicken meatball lettuce wraps served with grapes, healthy lunch idea

How to Air Fry Chicken Meatballs:

  1. Preheat the Air Fryer before cooking to ensure they cook evenly and quickly.

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

  3. Shape the mixture into meatballs, about 1 inch in diameter.

  4. Place the meatballs in a single layer in the air fryer basket.

  5. Cook for 12-15 minutes, flipping the meatballs halfway through, until they are cooked through and browned on the outside.

Reference the recipe card below for detailed instructions.

glass meal prep containers filled with chicken meatball lettuce wraps - a healthy lunch idea

Meal Prep Tips for Air Fryer Meatballs

  • Make sure the meatballs are evenly sized to ensure even cooking.

  • Please note that cooking times may vary depending on the size of your meatballs and the temperature of your Air Fryer.

  • Experiment with different seasonings to find your favorite flavor combination.

  • If you’re short on time, you can make a big batch of meatballs and freeze them for later use. Simply reheat them in the air fryer when you’re ready to enjoy them.

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatball Lettuce Wraps

Easy to make Air Fryer Chicken Meatball Lettuce wraps that are great for meal prep.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan

Ingredients
  

Meatballs

  • 12 oz ground chicken
  • 1 large egg
  • 1/4 cup ricotta cheese
  • 2 tbsp garlic (minced)
  • 1/4 tsp onion powder
  • 1/4 tsp dried thyme
  • 1/4 cup green onions (chopped)
  • 1/4 cup cilantro (chopped)
  • 1/4 tsp salt
  • 1/4 tsp pepper

Lettuce Wrap Ingredients

  • 6 large lettuce wraps
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 cup cucumber

Yogurt dip

  • 1 cup greek yogurt
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp garlic (minced)
  • 1/4 cup cucumbers (finley diced)
  • 1/4 tsp salt
  • 1/8 tsp dried dill

Optional

  • 1.5 cups grapes (or choice of fruit)

Instructions
 

  • Pre-heat the Air Fryer for about 5 minutes at 360F.
  • In a mixing bowl, combine the ground chicken, eggs, seasonings, garlic, and ricotta. Use a fork or whisk to mix everything together. Next, add the chopped herbs and fold them in well.
  • Take small portions of the mixture and shape them into meatballs. You can use a small ice cream scoop or 2 spoons to portion out the meatballs (about 1 inch in diameter). Arrange the meatballs into the Air Fryer Basket in a single layer, making sure they are not touching each other. Coat them with cooking spray and cook them in the Air fryer for about 12 to 15 minutes at 360F. Flip them halfway through until they are browned and cooked through an internal temperature of 165F.
  • Meanwhile, in a small bowl, mix together the ingredients for the yogurt sauce. Once cooked, serve with lettuce wraps and top them off with fresh cucumbers and cherry tomatoes.
  • Serve with the yogurt sauce and your choice of fruit.

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Frequently Asked Questions

Can I use Frozen meatballs in the Air Fryer?

Yes, you can use frozen meatballs in the air fryer. Just make sure to add a few extra minutes to the cooking time to ensure they are fully cooked.

Can I make Air Fryer Meatballs without breadcrumbs?

Yes, you can make air fryer meatballs without breadcrumbs. You can use almond flour, crushed pork rinds, or even grated parmesan cheese as a substitute.

Can I make meatballs in advance and reheat them in the Air Fryer later?

Yes, you can make meatballs in advance and reheat them in the Air Fryer later. Just be sure to store them properly in the fridge or freezer and adjust the cooking time accordingly when reheating.