Description
Easy and budget-friendly Air Fryer Meal Prep recipes with chicken, ground turkey, veggies, and egg muffins, ready in under 30 minutes.
Ingredients
Scale
- 2 boneless, skinless chicken breasts
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 zucchini, chopped
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Salt and pepper to taste
- Cooked brown rice or quinoa (for serving)
- 1 lb lean ground turkey
- 1 egg
- ¼ cup rolled oats or breadcrumbs
- 1 tbsp chopped parsley
- 1 tsp onion powder
- Olive oil spray
- 4 large eggs
- ½ cup spinach, chopped
- ¼ cup red onion, diced
- ¼ cup shredded cheese (optional)
- Silicone muffin cups
Instructions
- Preheat your air fryer to 380°F for about 3 minutes.
- For Chicken and Veggies: Toss the veggies and chicken breasts with olive oil, garlic powder, smoked paprika, salt, and pepper in a large bowl. Air fry at 380°F for 15 minutes, shaking the basket halfway through. Serve over brown rice or quinoa.
- For Turkey Meatballs: In another bowl, mix the ground turkey, rolled oats (or breadcrumbs), egg, chopped parsley, onion powder, salt, and pepper until well combined. Form into meatballs and spray lightly with olive oil. Air fry at 390°F for 10-12 minutes.
- For Egg Muffins: Whisk together the eggs, chopped spinach, red onion, cheese (if using), salt, and pepper. Pour the mixture into silicone muffin cups. Air fry at 300°F for 10-12 minutes. Allow them to cool before storing.
Notes
Adjust spices and herbs based on your flavor preferences. Pre-cut veggies can save time.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 300mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 180mg