by Marta Getty
Serve it immediately!
Nutrition: calories 122, fat 6.6, fiber 0.6, carbs 2.1, protein 14.7
Kale Quiche with Eggs
Prep time: 10 minutes
Cooking time: 18 minutes
Servings: 6
Ingredients:
1 cup kale
3 eggs
2 oz bacon, chopped, cooked
1 sweet potato, grated
½ teaspoon thyme
½ teaspoon ground black pepper
½ teaspoon ground paprika
½ cup coconut milk
1 onion, chopped
1 teaspoon olive oil
Directions:
Chop the kale roughly and place it in the blender.
Blend it gently.
Then transfer the blended kale in the mixing bowl.
Add the grated potato and thyme.
Sprinkle the mixture with the ground black pepper and ground paprika.
Add coconut milk and chopped onion.
Pour the olive oil into the air fryer basket.
Then place the kale mixture in the air fryer basket,
Beat the eggs in the separate bowl and whisk well.
Pour the whisked eggs over the kale mixture. Add bacon.
Cook the quiche for 18 minutes at 350 F.
When the time is over – chill the quiche little and serve!
Nutrition: calories 166, fat 11.8, fiber 1.8, carbs 8.5, protein 7.7
Breakfast Bacon Hash
Prep time: 10 minutes
Cooking time: 19 minutes
Servings: 2
Ingredients:
1 oz bacon, chopped
1 carrot
1 apple
1 teaspoon olive oil
½ teaspoon salt
¼ teaspoon thyme
Directions:
Put the chopped bacon in the air fryer basket.
Add salt and stir it gently.
Cook the bacon for 4 minutes at 365 F.
Peel the carrot and grate it.
Add the grated carrot.
Then grate the apple and add the carrot mixture too.
Stir it carefully.
Sprinkle the bacon hash with the thyme and stir gently again.
Cook the bacon hash for 15 minutes at 365 F.
Stir it carefully and serve!
Nutrition: calories 168, fat 8.5, fiber 3.5, carbs 18.7, protein 5.8
Eggs in Avocado
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
1 avocado, pitted
2 eggs
½ ground black pepper
¾ teaspoon salt
Directions:
Cut the avocado into the halves.
Then sprinkle the avocado with the black pepper and salt.
Beat the eggs and place them in the avocado halve’s wholes.
Place the avocado in the air fryer basket.
Cook the meal for 7 minutes at 380 F.
When the eggs are cooked – the meal is ready to eat.
Serve it immediately!
Nutrition: calories 268, fat 24, fiber 6.7, carbs 9, protein 7.5
Bacon&Zucchini Latkes
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 zucchini
1 oz bacon, chopped
1 egg
1 tablespoon almond flour
¼ teaspoon paprika
Directions:
Grate the zucchini and put it in the mixing bowl.
Beat the egg in the grated zucchini and stir the mixture until homogenous.
After this, add the almond flour and paprika.
Stir the mixture.
Preheat the air fryer.
Then make the medium latkes with the help of the spoon and place them in the preheated air fryer.
Cook the latkes for 4 minutes from each side at 400 F.
Server the cooked meal immediately!
Nutrition: calories 102, fat 7.7, fiber 1.3, carbs 3.4, protein 6.1
Meat Bagels
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
11 oz ground beef
1 onion, grated
½ teaspoon salt
1 teaspoon almond flour
1 teaspoon minced garlic
1 teaspoon olive oil
Directions:
Place the ground beef in the mixing bowl.
Add the grated onion and salt.
After this, add the almond flour and minced garlic.
Mix the mixture carefully until homogenous.
Then make the medium bagels from the ground beef.
Pour the olive oil in the air fryer basket.
Then place the meat bagels in the air fryer basket and cook them for 6 minutes from each side at 380 F.
Chill the meat bagels gently and serve!
Nutrition: calories 207, fat 9.6, fiber 1.4, carbs 4.3, protein 25.5
Egg Muffins with Greens
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ cup almond flour
4 eggs
½ teaspoon salt
¾ teaspoon ground paprika
1 tablespoon chives
¼ cup almond milk
Directions:
Beat the egg in the bowl and whisk them carefully.
Add the salt and ground paprika.
After this, add the almond milk and chives.
Stir the mixture.
Add the almond flour and stir the egg mixture.
Pour the egg mixture in the muffin molds and place them in the air fryer basket.
Cook the meal for 10 minutes at 370 F.
Let the cooked muffins chill little and serve!
Nutrition: calories 109, fat 8.9, fiber 0.7, carbs 1.8, protein 6.3
Spaghetti Squash Casserole Cups
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
12 oz spaghetti squash
1 carrot, grated
1 egg
1/3 teaspoon chili flakes
1 onion, chopped
Directions:
Peel the spaghetti squash and grate it.
Mix up together the spaghetti squash and carrot.
Beat the egg and stir it carefully.
After this, add the chili flakes and chopped onion.
Stir it.
Place the mixture in the air fryer basket and cook the casserole for 15 minutes at 365 F.
When the casserole is cooked – chill it till the room temperature.
Serve it!
Nutrition: calories 119, fat 3.2, fiber 1.9, carbs 20.1, protein 4.7
Chopped Kale with Ground Beef
Prep time: 12 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
12 oz kale
1 cup ground beef
½ teaspoon salt
½ onion, diced
1 teaspoon ground paprika
¼ teaspoon minced garlic
1 teaspoon dried dill
1 teaspoon olive oil
1 oz almonds, crushed
Directions:
Mix up together the salt, diced onion, ground paprika, minced garlic , and dried dill in the mixing bowl.
Add the olive oil and stir carefully.
After this, place the ground beef in the air fryer basket.
Add the olive oil mixture. Stir it carefully.
Cok the ground beef for 13 minutes at 370 F. Stir it time to time.
Meanwhile, chop the kale.
Add the kale and crushed almonds in the ground beef.
Stir it and cook for 3 minutes more at 350 F.
Then transfer the cooked meal in the s
erving bowls and serve!
Nutrition: calories 180, fat 7.5, fiber 2.7, carbs 12.2, protein 17.2
Bacon Wrapped Chicken Fillet
Prep time: 15 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
15 oz chicken fillet
6 oz bacon, sliced
½ teaspoon salt
1 teaspoon paprika
1 tablespoon olive oil
1 garlic clove, chopped
Directions:
Rub the chicken fillet with the salt, paprika, garlic clove and olive oil.
Wrap the rubbed chicken fillet in the bacon and secure gently with the toothpicks.
Place the chicken fillets in the air fryer basket.
Cook the chicken for 15 minutes at 380 F. Stir the chicken every 5 minutes.
Then slice the cooked chicken fillet and serve!
Nutrition: calories 310, fat 19.5, fiber 0.1, carbs 0.8, protein 31.1
Egg Whites with Sliced Tomatoes
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 tomato, sliced
2 egg whites
¼ teaspoon ground paprika
¼ teaspoon salt
1 teaspoon olive oil
1 teaspoon dried dill
Directions:
Pour the olive oil in the air fryer.
Then add the egg whites.
Sprinkle the egg whites with the salt, dried dill, and ground paprika.
Cook the egg whites for 15 minutes at 350 F.
When the egg whites are cooked – let them chill little.
Place the layer of the sliced tomatoes on the plate.
Then chop the egg whites roughly and place over the tomatoes.
Serve!
Nutrition: calories 45, fat 2.5, fiber 0.5, carbs 1.9, protein 4
Whole Food Eggs in Burgers
Prep time: 15 minutes
Cooking time: 18 minutes
Servings: 2
Ingredients:
1 cup ground chicken
2 eggs
1 teaspoon olive oil
1 teaspoon coconut flour
1 teaspoon dried basil
1 teaspoon dried oregano
Directions:
Place the ground chicken in the mixing bowl.
Add coconut flour, dried basil, and dried oregano.
Stir the mixture.
Make the medium balls from the meat mixture and flatten them gently in the shape of the burgers.
Then pour the olive oil into the air fryer basket.
Place the burgers in the air fryer and make the holes in the center of every burger.
Beat the eggs in the burger wholes.
Cook the burgers for 18 minutes at 360 F.
When the burgers are cooked – transfer them to the serving plate and serve!
Nutrition: calories 223, fat 12.1, fiber 0.8, carbs 1.7, protein 26.1
Pumpkin Egg Porridge
Prep time: 15 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
10 oz pumpkin, peeled, chopped
2 eggs
1 teaspoon olive oil
7 oz bacon, chopped
¼ teaspoon nutmeg
1 apple, grated
1 teaspoon ground cinnamon
1 tablespoon coconut flakes
Directions:
Place the chopped pumpkin in the air fryer basket.
Add olive oil and chopped bacon.
Start to cook the porridge at 360 F for 5 minutes.
Then sprinkle the pumpkin with the nutmeg and grated apple.
Add ground cinnamon and coconut flakes.
Stir the mixture with the wooden spatula.
Cook the meal for 10 minutes at 365 F.
After this, beat the eggs in the bowl and whisk well.
Pour the whisked eggs over the pumpkin mixture.
Stir the mixture well and cook for 10 minutes more at 360 F.
Serve the cooked meal immediately!
Nutrition: calories 246, fat 16.6, fiber 2.6, carbs 10, protein 14.8
Bacon Sandwich with Guacamole
Prep time: 15 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
2 avocado
1 tomato, chopped
¼ onion, chopped
¼ fresh cilantro, chopped
8 bacon slices
Directions:
Place the sliced bacon in the air fryer basket.
Cook the bacon for 6 minutes at 400 F. Flip the bacon on another side after 3 minutes.
Meanwhile, peel the avocados and mash them until smooth.
Add chopped onion and tomato.
After this, add the chopped cilantro and stir the mixture until homogenous and smooth.
When the bacon is cooked – chill it little.
After this spread 4 bacon slices with the avocado mixture and make the sandwiches with the remaining bacon.
Serve the breakfast immediately!
Nutrition: calories 416, fat 35.5, fiber 7.1, carbs 10.4, protein 16.2
Bacon&Egg Muffins
Prep time: 15 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 onion, diced
4 oz bacon
4 eggs
¼ cup almond flour
¼ teaspoon ground black pepper
1 tomato, chopped
1 teaspoon olive oil
Directions:
Beat the eggs and whisk well.
Chop the bacon and add it to the egg mixture.
After this, add almond flour, ground black pepper, and chopped tomato.
Then add the diced onion.
Stir it carefully until homogenous.
Spray the muffin molds with the olive oil.
After this, pour the egg mixture into the muffin molds.
Transfer the muffins molds in the air fryer basket.
Cook the muffins for 20 minutes at 350 F.
Then chill the muffins and discard them from the muffin molds.
Serve!
Nutrition: calories 250, fat 18.3, fiber 1. carbs 4.4, protein 16.9
Taco Shells from Zucchini
Prep time: 20 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 zucchini, grated
2 tablespoon almond flour
¼ teaspoon ground black pepper
1 egg
½ carrot
1 tomato
1 teaspoon vinegar
¼ teaspoon paprika
1 teaspoon olive oil
Directions:
Beat the egg into the bowl and whisk it well.
Add the paprika and ground black pepper.
After this, add the almond flour and grated zucchini.
Stir the mixture well.
Make the medium rounds from the zucchini mixture.
Pour the olive oil into the air fryer basket and place the zucchini rounds there.
Cook the zucchini rounds for 3 minutes from each side.
Then place the cooked zucchini rounds on the glasses to get the shape of the shells.
Leave them for 10 minutes.
Meanwhile, peel the carrot and cut it into the strips.
Chop the tomato.
Mix up together the vegetables and sprinkle with the vinegar. Stir gently.
Then fill the zucchini shells with the vegetables and serve immediately!
Nutrition: calories 120, fat 9.4, fiber 2.5, carbs 6.2, protein 5.2
Apple Bowl with Ground Cinnamon
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
2 apples, chopped
1 teaspoon ground cinnamon
1 banana, chop
ped
1 teaspoon olive oil
Directions:
Place the olive oil in the air fryer basket and preheat at 400 F for 2 minutes.
Then add the chopped apples and sprinkle with the ground cinnamon.
Stir carefully and cook for 3 minutes at 400 F.
Then stir the apples and add the chopped banana.
Stir the mix gently and cook for 2 minutes more.
Chill the cooked apple mixture for 5 minutes and serve!
Nutrition: calories 191, fat 2.9, fiber 7.5, carbs 45.2, protein 1.3