Before Bethany Dobson became a fat loss coach with a legion of fans online, she was stuck in a cycle of fad diets. After she learned the importance of eating enough protein to lose weight sustainably, she lost 44 pounds and has kept it off for years.
Now, quick and convenient air fryer recipes, four of which she shared with Business Insider, are key to her sticking to a healthy lifestyle.
Air fryers have soared in popularity in recent years, and Dobson’s 800,000-strong Instagram following love her recipes that use the countertop gadget.
“After working with thousands of women through my one-to-one coaching and recipes, I know how hard it can be to juggle busy lives while trying to eat well and hit your goals,” Dobson, who is based in the UK, told BI. “That’s why I create no-fuss, macro-balanced meals that are quick, high in protein, and never boring.”
Eating a high-protein diet helps with maintaining and building muscle while in a calorie deficit, and prevents overeating by keeping you feeling full.
“These air fryer recipes are some of my personal go-tos and client favorites because they’re not only macro-friendly but also quick and satisfying,” she said. “They take the hassle out of healthy eating — no more bland diet food, just easy meals that keep you full and fueled without spending hours in the kitchen.
“Plus, they all make great meal prep options, so you can stay on track even on busy days.”
Wrap rolls, four ways
“These wrap rolls are quick, easy, and versatile,” Dobson said. “Bite-sized portions perfect for meal prep or on-the-go lunches. Air-fried for a crispy texture, and packed with protein.”
1. Garlic creamy chicken wrap roll
- Calories: 495 kcal
- Protein: 54 grams
- Carbs: 35 grams
- Fat: 13 grams
Ingredients:
- 1 tortilla wrap
- 120 grams cooked chicken breast slices
- 30 grams light cream cheese
- 1 teaspoon garlic purée
- Handful of spinach
- 20 grams light cheese
Method:
- Evenly layer the ingredients onto the wrap.
- Roll the wrap up.
- Cut into even slices to form rolls.
- Air fry at 180°C (356°F) for five to 10 minutes until the cheese has melted and the wrap is crispy.
Try these other combinations, which are made and cooked in the same way:
2. Sweet chile tuna wrap roll
- Calories: 374 kcal
- Protein: 37 grams
- Carbs: 42 grams
- Fat: 5 grams
Ingredients:
- 1 tortilla wrap
- 1 tin of tuna in spring water
- ½ teaspoon: salt, pepper, paprika, chile flakes
- 30 grams 0% fat Greek yogurt
- 15 grams sweet chile sauce
- 20 grams light cheese
3. Ham & Cheese Wrap Roll
- Calories: 339 kcal
- Protein: 27 grams
- Carbs: 36 grams
- Fat: 7 grams
Ingredients:
- 1 tortilla wrap
- 4 slices of ham
- 30 grams light cheese
- 10 grams tomato ketchup
4. Pizza Wrap Roll
- Calories: 415 kcal
- Protein: 35 grams
- Carbs: 34 grams
- Fat: 14 grams
Ingredients:
- 1 tortilla wrap
- 30 grams pizza sauce
- 80 grams cooked chicken breast slices
- 20 grams pepperoni slices
- 15 grams mozzarella
Cheesy eggy bagels
“A crusty bagel with dippy egg yolk, cheese, and chile flakes,” Dobson said. “Packed with protein and healthy fats to keep you full for the day. 10 minutes in the air fryer and you’re good to go.”
- Calories: 303 kcal
- Protein: 20 grams
- Carbs: 26 grams
- Fat: 14 grams
Ingredients:
- 1 bagel thin
- 2 medium eggs
- 20 grams light cheese
- Chile flakes
- Salt
Method:
- Place bagel thins cut-side down on baking paper.
- Crack an egg into the hole of each bagel.
- Sprinkle 10 grams cheese over each, with chile flakes and salt.
- Air fry at 180°C (356°F) for 10 minutes or bake at 180°C for 15 to 20 minutes.
Popcorn chicken
“Fast-food style popcorn chicken but healthier,” Dobson said. “Half the calories, double the protein. Perfect with rice, fries, or a dipping sauce.”
- Calories: 241 kcal
- Protein: 46 grams
- Carbs: 12 grams
- Fat: 1 grams
Ingredients for the chicken:
- 200 grams chicken breast (raw weight)
- 15 grams plain flour
- ½ teaspoon: salt, pepper, paprika, garlic powder
- 40 grams egg whites
- 2-3 sprays of olive oil
Ingredients for the sauce:
- 15 grams light mayo
- 5 grams Sriracha
Method:
- Cube the chicken and coat it with egg whites.
- Toss it in flour and seasonings.
- Place on the air fryer tray.
- Air fry at 200°C (392°F) for 15 to 17 minutes (shake every five to 10 minutes).
- Mix Sriracha and mayo for the dip, and serve.
Sausage, bean, and cheese-loaded baked potato
“A high-protein twist on a classic,” Dobson said. “Filling, macro-friendly, and perfect for lunch.”
- Calories: 470 kcal
- Protein: 32 grams
- Carbs: 69 grams
- Fat: 4 grams
Ingredients:
- 1 baking potato (approximately 200 grams), pierced
- 150 grams baked beans
- 3 chicken sausages
- 30 grams light cheese
- ¼ tsp: salt, pepper, chile flakes
- Mixed salad
- 5-10 sprays of olive oil
Method:
- Microwave the potato for 12 to 15 minutes.
- Cool, halve, and scoop out the flesh.
- Coat the skins with spray oil, salt, and pepper.
- Air fry or oven-bake the skins at 200°C (392°F) fan for 10 minutes.
- Cook the sausages as per packet instructions then dice into chunks.
- Mash the potato with five grams of butter, then combine with the sausages, beans, and 15 grams of cheese.
- Fill the skins with the mash mix, add the rest of the cheese on top, and melt for five minutes in the air fryer.
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