Ingredients list
meateasylunchdinnerday to dayfamilyamericanmid range<30min
Poultry
1 pound chicken wings
2 boneless skinless chicken breasts
chicken drumsticks (quantity not specified)
4 chicken thighs
Seafood
salmon fillets (quantity not specified)
Meat
2 ribeye steaks
pork chops (quantity not specified)
Oils and Fats
avocado oil (used in multiple recipes, specific quantities: 1 tbsp for wings, 1 tsp for chicken breasts, 1 tbsp for salmon, 1 tbsp for steaks, and for pork chops and chicken thighs as specified)
Spices and Seasonings
1 teaspoon garlic powder (used in multiple recipes)
1 teaspoon paprika (used in multiple recipes)
half teaspoon pink Himalayan salt (used in multiple recipes)
half teaspoon black pepper (used in multiple recipes)
half teaspoon onion powder (used in chicken breast and pork chops)
1 teaspoon lemon pepper seasoning (for salmon)
1 teaspoon onion powder (for pork chops)
1 teaspoon fresh chopped dill (for Greek yogurt ranch dip)
Dairy
1 cup plain Greek yogurt
Other
1 beaten egg (for coating chicken drumsticks)
fresh lemon juice (1 tbsp for Greek yogurt ranch dip)
water (1 to 2 teaspoons optional for ranch dip consistency)
Flours and Coatings
half cup almond flour (for fried chicken coating)
Cooking steps
Air Fryer High Protein Recipes
1. Air Fryer Chicken Wings
- Preheat air fryer to 400°F.
- In a bowl, toss 1 pound chicken wings with 1 tbsp avocado oil, 1 tsp garlic powder, 1 tsp paprika, ½ tsp pink Himalayan salt, and ½ tsp black pepper.
- Arrange wings in a single layer in the air fryer basket.
- Cook for 12 minutes per side, flipping halfway through until crispy and golden brown.
2. Greek Yogurt Ranch Dipping Sauce
- In a bowl, combine 1 cup plain Greek yogurt, 1 tbsp fresh lemon juice, 1 tbsp fresh chopped dill, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp pink Himalayan salt, and ¼ tsp black pepper.
- Mix well. If too thick, add 1-2 tsp water to desired consistency.
- Chill in refrigerator for at least 15 minutes before serving.
3. Air Fryer Chicken Breast
- Preheat air fryer to 380°F.
- Brush both sides of 2 boneless skinless chicken breasts with 1 tsp avocado oil.
- Season with 1 tsp paprika, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp pink Himalayan salt, and ½ tsp black pepper.
- Place chicken breasts side by side in air fryer basket.
- Cook for 20 minutes, flipping halfway through.
- Let rest for 5 minutes before slicing.
4. Air Fryer Fried Chicken Drumsticks
- Preheat air fryer to 375°F.
- Mix ½ cup almond flour, ½ tsp garlic powder, 1 tsp paprika, ½ tsp pink Himalayan salt, and ½ tsp black pepper in a bowl.
- Dip each chicken drumstick into beaten egg, then coat with almond flour mixture.
- Spray air fryer basket with avocado oil spray.
- Place drumsticks in basket in a single layer.
- Cook for 30 minutes, flipping halfway through until golden and crispy.
5. Air Fryer Chicken Thighs
- Preheat air fryer to 375°F.
- Place 4 chicken thighs in a storage bag.
- Add 2 tbsp avocado oil, 1 tsp garlic powder, 1 tsp paprika, ½ tsp pink Himalayan salt, and ½ tsp black pepper.
- Rub seasoning all over chicken thighs.
- Place skin-side down in air fryer basket.
- Cook for 18-20 minutes, flipping halfway through.
6. Air Fryer Salmon
- Preheat air fryer to 400°F.
- Brush salmon fillets with 1 tbsp avocado oil.
- Place salmon in storage bag with 1 tsp lemon pepper seasoning, ½ tsp garlic powder, and ¼ tsp pink Himalayan salt.
- Place fillets side by side in air fryer basket.
- Cook for 10 minutes.
7. Air Fryer Ribeye Steak
- Preheat air fryer to 400°F.
- Brush both sides of 2 ribeye steaks with 1 tbsp avocado oil.
- Season with 1 tsp garlic powder, ½ tsp pink Himalayan salt, and ½ tsp black pepper.
- Place steaks side by side in air fryer basket.
- Cook for 12 minutes for medium doneness, flipping halfway through.
- Let rest for 5 minutes before slicing.
8. Air Fryer Pork Chops
- Preheat air fryer to 380°F.
- Brush both sides of pork chops with avocado oil.
- In a small bowl, mix 1 tsp garlic powder, 1 tsp paprika, ½ tsp onion powder, ½ tsp pink Himalayan salt, and ½ tsp black pepper.
- Place pork chops in storage bag and coat evenly with seasoning mixture.
- Place pork chops in air fryer basket in a single layer.
- Cook for 15 minutes, flipping halfway through.
- Let rest for 3-5 minutes before serving.