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5 Air Fryer Breakfasts High in Protein:Low in Calories

Love it or hate it, the air-fryer has seen some amazing popularity. Whilst there may still be question around the toxicity of burnt, crisp foods it is a tool in the arsenal to assist in food preparation and time saving.

Albeit much like a grill, it can provide intense high heat without additional oils.

Here's a few breakfasts to try and assist with easier mornings.

1. Air Fryer Omelette:

Beat 2 eggs with salt and pepper. Pour into the air fryer basket and cook at 180C for 5-7 minutes.

Fill with diced ham, spinach, and grated cheddar cheese.


Calories: 250, Protein: 18g.

2. Air Fryer Breakfast Burrito:

Scramble 2 egg whites with diced peppers and onions.

Fill a high-fibre tortilla with eggs, 2 slices of turkey, pork or plant-based bacon, plus a sprinkle of grated cheese.

Cook in the air fryer at 180C for 5-7 minutes.


Calories: 280, Protein: 25g.

3. Air Fryer Protein Pancakes:

Mix 1 scoop of vanilla protein powder, 1/4 cup of almond flour, 1/4 cup of unsweetened almond milk, 1 egg, and 1/2 teaspoon of baking powder.

Pour into the air fryer basket and cook at 180C for 5-7 minutes.

Top with fresh berries and a drizzle of sugar-free syrup.


Calories: 240, Protein: 27g.

4. Air Fryer Greek Yoghurt Parfait:

Mix 1/2 cup of 0% Greek yoghurt with 1 tablespoon of honey and a dash of vanilla extract.

In a separate bowl, mix together 1/4 cup of granola and 1 tablespoon of chopped nuts.

Layer the yoghurt mixture and granola mixture in a small air fryer-safe dish. Air fry at 180C for 5-7 minutes until the granola is toasted and the yoghurt is slightly warmed.

5. Air Fryer Egg and Cheese Breakfast Bagel:

Slice a bagel in half and place it in the air fryer.

Crack an egg onto one half of the bagel and top with grated cheddar cheese. Air fry at 190C for 6-8 minutes until the egg is cooked to your liking and the cheese is melted.

Top with the other half of the bagel and enjoy!

A Health Note

Air fryers use a heating element and a fan to circulate hot air around the food, creating a crispy texture similar to fried foods but without the need for large amounts of oil. There is no evidence to suggest that air fryers are toxic or pose any health risks when used properly.

However, it is important to note that some air fryers may contain materials that can release harmful chemicals when heated to high temperatures.

For example, some air fryer baskets are coated with a non-stick material that contains perfluorinated compounds (PFCs), which can release toxic fumes when heated to high temperatures.

It is important to choose air fryers that are made with safe and non-toxic materials, and to follow manufacturer instructions when using the appliance to minimise any potential risks.

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