Fuel Your Gains, Not Your Budget, High-Protein Air Fryer Recipes
Recipes in this Video
Ingredients
- ●2 cups baby squash, grated
- ●1 cup all-purpose flour
- ●1/2 cup grated Parmesan cheese
- ●2 large eggs
- ●1/4 cup milk
- ●1 tsp baking powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
- ●1/4 tsp onion powder
- ●2 tbsp olive oil
Instructions
- 1In a large bowl, combine the grated baby squash, flour, Parmesan cheese, eggs, milk, baking powder, salt, black pepper, garlic powder, and onion powder.
- 2Mix until all ingredients are well combined and form a batter.
- 3Preheat the air fryer to 375°F (190°C).
- 4Lightly grease the air fryer basket with olive oil.
- 5Scoop about 2 tablespoons of the batter for each pancake and place them in the air fryer basket, leaving space between each pancake.
- 6Cook the pancakes in the air fryer for 8-10 minutes, flipping halfway through, until they are golden brown and cooked through.
- 7Remove the pancakes from the air fryer and keep warm while you cook the remaining batter.
- 8Serve the pancakes warm, drizzled with additional olive oil or your favorite dipping sauce.
Equipment
Ingredients
- ●4 large eggs
- ●1/4 cup milk
- ●1/2 cup bell peppers, diced
- ●1/4 cup onion, diced
- ●1/4 cup spinach, chopped
- ●1/4 cup cheese (optional)
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
- ●1/4 tsp paprika
Instructions
- 1In a mixing bowl, whisk together the eggs and milk until well combined.
- 2Add the diced bell peppers, onion, spinach, cheese (if using), salt, black pepper, garlic powder, and paprika to the egg mixture. Stir until evenly mixed.
- 3Preheat the air fryer to 320°F (160°C) for about 5 minutes.
- 4Lightly grease the air fryer basket with cooking spray or oil.
- 5Pour the egg mixture into a greased air fryer-safe dish or directly into the basket if it fits.
- 6Cook in the air fryer for 10-12 minutes, or until the eggs are set and the top is slightly golden.
- 7Check for doneness by inserting a toothpick; it should come out clean.
- 8Once cooked, carefully remove the omelette from the air fryer and let it cool for a minute.
- 9Slice into wedges and serve warm.
Equipment
Egg muffins, originating from the American breakfast scene, are a convenient and nutritious way to enjoy eggs on the go. They reflect the trend of meal prepping and healthy eating, allowing for customization with various ingredients. Today, they are popular in brunch menus and among health-conscious individuals worldwide, often enjoyed as a quick breakfast option.
Ingredients
- ●eggs
- ●bell peppers
- ●spinach
- ●cheddar cheese
- ●onion
- ●salt
- ●black pepper
- ●cooked bacon or sausage
- ●milk
- ●herbs
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Grease a muffin tin with cooking spray or oil.
- 3In a mixing bowl, whisk together the eggs and milk until well combined.
- 4Add chopped bell peppers, spinach, onion, and cooked bacon or sausage to the egg mixture.
- 5Stir in shredded cheese and season with salt and black pepper.
- 6Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
- 7Sprinkle additional cheese on top if desired.
- 8Bake in the preheated oven for 18-20 minutes, or until the egg muffins are set and lightly golden.
- 9Remove from the oven and let cool for a few minutes before removing from the tin.
- 10Serve warm or store in the refrigerator for later.
Ingredient Alternatives
cheddar cheese
Healthier: feta cheese
Cheaper: processed cheese
Feta adds flavor with fewer calories, while processed cheese is often less expensive.
cooked bacon or sausage
Healthier: turkey bacon or chicken sausage
Cheaper: vegetarian sausage
Turkey bacon is lower in fat, while vegetarian options can be more affordable.
milk
Healthier: unsweetened almond milk
Cheaper: water
Almond milk reduces calories, while water is a budget-friendly option.
bell peppers
Healthier: zucchini
Cheaper: carrots
Zucchini is lower in calories, and carrots are often less expensive.
Techniques
Equipment
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