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
Try wrap rolls with various fillings.
Georgie Glass
“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 rollCalories: 495 kcalProtein: 54 gramsCarbs: 35 gramsFat: 13 grams
Ingredients:
1 tortilla wrap120 grams cooked chicken breast slices30 grams light cream cheese1 teaspoon garlic puréeHandful of spinach20 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 rollCalories: 374 kcalProtein: 37 gramsCarbs: 42 gramsFat: 5 grams
Ingredients:
1 tortilla wrap1 tin of tuna in spring water½ teaspoon: salt, pepper, paprika, chile flakes30 grams 0% fat Greek yogurt15 grams sweet chile sauce20 grams light cheese3. Ham & Cheese Wrap RollCalories: 339 kcalProtein: 27 gramsCarbs: 36 gramsFat: 7 grams
Ingredients:
1 tortilla wrap4 slices of ham30 grams light cheese10 grams tomato ketchup4. Pizza Wrap RollCalories: 415 kcalProtein: 35 gramsCarbs: 34 gramsFat: 14 grams
Ingredients:
1 tortilla wrap30 grams pizza sauce80 grams cooked chicken breast slices20 grams pepperoni slices15 grams mozzarellaCheesy eggy bagels
Cheesy eggy bagels
Georgie Glass
“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 kcalProtein: 20 gramsCarbs: 26 gramsFat: 14 grams
Ingredients:
1 bagel thin2 medium eggs20 grams light cheeseChile flakesSalt
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
Popcorn chicken.
Georgie Glass
“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 kcalProtein: 46 gramsCarbs: 12 gramsFat: 1 grams
Ingredients for the chicken:
200 grams chicken breast (raw weight)15 grams plain flour½ teaspoon: salt, pepper, paprika, garlic powder40 grams egg whites2-3 sprays of olive oil
Ingredients for the sauce:
15 grams light mayo5 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
Sausage, bean, and cheese loaded baked potatoes.
Georgie Glass
“A high-protein twist on a classic,” Dobson said. “Filling, macro-friendly, and perfect for lunch.”
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Calories: 470 kcalProtein: 32 gramsCarbs: 69 gramsFat: 4 grams
Ingredients:
1 baking potato (approximately 200 grams), pierced150 grams baked beans3 chicken sausages30 grams light cheese¼ tsp: salt, pepper, chile flakesMixed salad5-10 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.