17 Healthy Air Fryer Recipes Under 400 Calories

Recipe 01

Crispy Air Fryer Chicken Bites with Lemon Herb

This is the one you’ll make every single week. Boneless chicken breast cut into bite-size pieces, tossed in olive oil, garlic powder, smoked paprika, dried oregano, and a squeeze of fresh lemon. Air fry at 400°F for 12 minutes, shaking halfway. You end up with these little golden nuggets that taste like something you’d pay fifteen dollars for at a trendy fast-casual spot, except you made them in your kitchen for about three dollars. The lemon keeps things bright and stops the whole dish from going heavy.

These pair beautifully with a simple cucumber-yogurt dip, or just throw them over a grain bowl for a full meal. Speaking of which, if bowls are your thing, the high-protein air fryer bowl ideas on this site are seriously worth bookmarking right now.

Recipe 02

Air Fryer Salmon Bites with Garlic Soy Glaze

Salmon in the air fryer might just be the single greatest discovery of the past decade. Cut a salmon fillet into two-inch cubes, marinate in soy sauce, minced garlic, a touch of honey, and sesame oil for twenty minutes, then air fry at 390°F for eight minutes. The outside gets this gorgeous lacquered look while the inside stays soft and just barely cooked through. Under 350 calories for a full serving, high in omega-3s, and genuinely delicious. This is what healthy eating is supposed to taste like.

According to research compiled by Healthline on air fryer cooking, air frying can reduce the calorie content of foods compared to traditional deep frying by significantly cutting down on oil absorption. For something like salmon, which is already nutritionally dense, this method lets you keep all the healthy fats without drowning the dish in added calories.

Recipe 03

Air Fryer Crispy Chickpeas with Cumin and Lime

Drain a can of chickpeas, dry them thoroughly, and toss with olive oil, cumin, smoked paprika, salt, and a pinch of cayenne. Air fry at 380°F for 18 minutes, shaking a couple of times, then hit them with lime zest as soon as they come out. These are shockingly addictive, and the whole batch is under 200 calories. Great as a snack, great as a salad topper, and honestly pretty great eaten standing over the sink at 11pm pretending that’s a totally normal thing to do.

Chickpeas are an excellent source of plant-based protein and fiber, making them a genuinely smart swap compared to processed snack foods. If you’re into plant-forward eating, the air fryer spring chickpea recipes collection is full of ideas that go way beyond this basic version.

Recipe 04

5-Ingredient Air Fryer Chicken Tenders

Strip the idea of “healthy chicken tenders” of every sad, cardboard-tasting memory you have, because these actually work. Chicken tenders coated in a mix of panko breadcrumbs (or almond flour if you’re keeping things lower-carb), garlic powder, salt, and paprika. A light spray of avocado oil on both sides, then 10 to 12 minutes at 400°F. Flip once. That’s it. They come out golden, crunchy, and genuinely satisfying.

Recipe 05

Air Fryer Zucchini Fries with Parmesan

Cut zucchini into thick sticks, coat lightly in egg wash, then press into a mixture of grated parmesan and breadcrumbs. Air fry at 400°F for 10 minutes. You get this cheesy, crispy crust on the outside and soft zucchini inside. The whole thing rings in under 200 calories and takes almost no effort. I use a microplane zester to finely grate the parmesan fresh, and it genuinely makes a difference to how well it adheres to the zucchini.

Recipe 06

Air Fryer Turkey Meatballs with Tomato Dipping Sauce

Ground turkey, minced garlic, fresh parsley, an egg, a handful of breadcrumbs, salt and pepper. Roll into small balls, air fry at 375°F for 12 minutes. They come out evenly cooked, lightly browned on the outside, and perfectly moist inside. Pair with a simple warmed marinara and you have a 380-calorie dinner that feels way more indulgent than it actually is. IMO, turkey meatballs in the air fryer beat oven-baked every single time.

Recipe 07

Air Fryer Stuffed Bell Peppers (Light Version)

Cut bell peppers in half, scoop out the seeds, and fill with a mix of lean ground chicken or turkey, cooked cauliflower rice, diced tomatoes, and taco seasoning. Air fry at 360°F for 15 minutes until the filling is cooked through and the tops are slightly golden. Under 380 calories and packed with vegetables. The cauliflower rice swap instead of regular rice drops the calorie count considerably without changing the texture in any meaningful way. Worth it every time.

Recipe 08

Air Fryer Cauliflower Buffalo Bites

Cauliflower florets tossed in a thin batter of flour, garlic powder, onion powder, and almond milk, then air fried at 400°F for 16 minutes. Toss in buffalo sauce immediately after they come out. These disappear faster than anything else on this list, which is saying something. Serve with a Greek yogurt blue cheese dip for about 30 extra calories and it tastes genuinely indulgent. Great game-day snack. Great “I need something spicy and crunchy for dinner” energy. Great for pretty much any occasion.

Recipe 09

Air Fryer Egg White Breakfast Bites

These are meal-prep gold. Whisk together egg whites, diced bell pepper, baby spinach, a sprinkle of feta, and black pepper. Pour into a silicone muffin mold that fits your air fryer basket, and cook at 300°F for 12 minutes. You get these little protein-packed breakfast cups that are under 80 calories each and reheat beautifully throughout the week. For more morning ideas like this, the 5-ingredient air fryer breakfast ideas page has a bunch of variations that keep things interesting.

Recipe 10

Air Fryer Taco Bowls with Lean Ground Turkey

Brown your ground turkey in a pan first with taco spices, then load everything into a bowl: the turkey, air-fried black beans (just toss rinsed canned beans in the basket for 10 minutes at 380°F until they’re slightly crispy), diced tomato, shredded lettuce, a tablespoon of Greek yogurt in place of sour cream, and a squeeze of lime. Under 390 calories for a complete, genuinely satisfying bowl. The air-fried beans are the move here. Crispy edges, creamy centers. Don’t skip that part.

Recipe 11

Air Fryer Shrimp Skewers with Garlic Butter

Thread large shrimp onto small bamboo skewers, brush lightly with a garlic butter made from one teaspoon of melted butter, two cloves of minced garlic, and a pinch of red pepper flakes. Air fry at 400°F for six to seven minutes. Done. These are under 250 calories for a generous serving and they cook so fast you’ll be eating before you’ve properly registered that you were hungry. Serve over a handful of arugula with a lemon wedge.

Recipe 12

Air Fryer Greek Chicken Pita Wraps

Chicken thigh strips marinated in olive oil, lemon juice, garlic, and dried herbs, then air fried at 375°F for 14 minutes. Wrap in a whole-wheat pita with cucumber, tomato, a thin smear of hummus, and shredded red cabbage. Fold, press, and air fry the assembled wrap for two more minutes to get the exterior lightly toasted. The whole thing is around 380 calories and handles like proper lunch rather than a sad desk meal. FYI, the hummus here does double duty as both spread and sauce, saving you a few extra calories without sacrificing anything.

Recipe 13

Air Fryer Tofu with Sesame Ginger Sauce

Press extra-firm tofu for at least 20 minutes to remove moisture, then cube it and toss in a little soy sauce, sesame oil, and cornstarch. The cornstarch is non-negotiable. Air fry at 400°F for 18 minutes, shaking halfway, and you’ll end up with tofu that’s genuinely crispy on all sides rather than the sad, soft blocks that give tofu its undeserved bad reputation. Drizzle with a sesame ginger sauce made from tamari, rice vinegar, fresh ginger, garlic, and a teaspoon of honey. Serve over steamed broccoli.

Tofu is one of the most complete plant-based protein sources available, containing all nine essential amino acids. It’s a different nutritional profile than chicken (lower in calories per gram of protein, higher in iron and calcium), which makes it a smart addition to a weekly rotation rather than a daily staple.

Recipe 14

Air Fryer Asparagus and Egg Breakfast Plate

Asparagus in the air fryer is one of those “why have I been doing this any other way” moments. Trim the ends, toss in olive oil and salt, and air fry at 400°F for eight minutes. While that runs, poach or soft-boil two eggs. Plate the asparagus, add the eggs, hit everything with black pepper and a squeeze of lemon. Under 250 calories and genuinely beautiful. The asparagus gets these slightly charred, crispy tips that are hard to replicate anywhere else. Spring asparagus especially is worth celebrating this way.

Recipe 15

Air Fryer Sweet Potato Fries with Sriracha Aioli

Cut sweet potatoes into thin, even strips (a mandoline slicer makes this genuinely effortless and you don’t end up with fries of wildly different thicknesses), toss in just one teaspoon of olive oil with salt and smoked paprika, and air fry at 380°F for 20 minutes, shaking twice. The result is fries that are actually crispy at the edges with that sweet, soft center. The sriracha aioli is Greek yogurt, a teaspoon of sriracha, and a little lime juice. That’s your dipping sauce. Under 300 calories for a generous portion.

Recipe 16

Air Fryer Mediterranean Chicken Plate

Thin-sliced chicken breast seasoned with oregano, cumin, coriander, garlic, and lemon zest, air fried at 375°F for 13 minutes. Serve over a base of shredded romaine, cherry tomatoes halved, thin-sliced red onion, kalamata olives, and a two-tablespoon drizzle of olive oil and red wine vinegar. This is a proper meal that looks like something you’d order at a Mediterranean restaurant and costs almost nothing to make at home. Around 360 calories. High protein. Endlessly satisfying. According to nutrition experts at the Mayo Clinic Health System, air frying is a genuinely lower-fat alternative to traditional frying, making it a smart tool for everyday cooking rather than an occasional treat.

Recipe 17

Air Fryer White Fish Tacos with Slaw

Cod or tilapia seasoned with cumin, chili powder, garlic powder, and a pinch of salt. Air fry at 390°F for 10 minutes. While it cooks, make a quick slaw from shredded cabbage, lime juice, a tiny drizzle of honey, and a pinch of salt. Warm your corn tortillas in the basket for the last 60 seconds. Assemble with the fish, slaw, and a thin smear of plain Greek yogurt in place of sour cream. Two tacos run about 370 calories and have the kind of flavors that make a Tuesday feel like a vacation. Wrap up any leftovers for lunch the next day, or layer them onto a grain bowl for a completely different meal.