As a current collegiate athlete I can be the first to tell you that time is not on our side. Rushing from practice sessions, school, meetings, and trying to have a social life can be a juggle.
The last thing I want is to spend an hour each night cooking. That’s where the magic of the air fryer comes into play. Easy, affordable, and time-saving, the air fryer is a well known game-changer for busy college athletes seeking convenient and nutritious meal options.
With the simplicity of air frying, athletes can whip up delicious, wholesome meals without compromising their budget or valuable time.
Whether you’re a student-athlete on a tight schedule or just someone looking to simplify their cooking routine, these top 5 air fryer recipes are tailored to meet the needs of those who require meals that are as efficient as they are nourishing. Let’s dive into some of my favorite recipes!
- Vegetarian Stuffed Peppers:
● Ingredients:
○ 5 Bell peppers, halved and cleaned
○ 1 cup of quinoa or brown rice
○ 1 can of black beans, corn, and diced tomatoes
○ Mexican seasoning, salt, and pepper
● Instructions:
○ Cook the quinoa/brown rice along with the beans of your choice first.
○ Mix together the beans, corn, diced tomatoes, along with the quinoa/brown rice.
○ Season lightly with Mexican seasoning, salt, and pepper.
○ Stuff the pepper halves and air fry at 375°F (190°C) for 15-20 minutes.
○ I often add shredded chicken to this recipe! - Air Fryer Salmon:
● Ingredients:
○ 2 Salmon filets (cut to fit your air fryer)
○ 1 tablespoon lemon juice
○ 1 tablespoon olive oil
○ Garlic powder, salt, and pepper
● Instructions:
○ Season the salmon with lemon juice and olive oil firsthand with an even coat.
○ Then lightly season the salmon with garlic powder, salt, and pepper (between 1-2
teaspoons).
○ Place the filets in the air fryer basket.
○ Cook at 375°F (190°C) for 10-12 minutes, depending on thickness. - Air Fryer Chicken and Veggies
● Ingredients:
○ Chicken Breasts (2-3 medium chicken breasts)
○ Bell Peppers, Zucchini, Broccoli, (or sub your favorites)
■ I usually make a cup of each veggie and this makes plenty of food!
○ 1/2 onion chopped
○ 2 cloves of garlic (minced)
○ Olive oil (2 tablespoons)
○ Garlic powder, chili powder (or paprika), salt, and pepper (½ teaspoon of each)
● Instructions:
○ Preheat the air fryer to 400°F for 10 minutes.
○ Chop the veggies and chicken into small bite-size pieces and transfer to a large mixing bowl.
○ Add the oil and seasoning to the bowl and toss to combine.
○ Add the chicken and veggies to the preheated air fryer and cook for 10 minutes, shaking halfway, or until the chicken and veggies are charred and chicken is cooked through. If your air fryer is small, you may have to cook them in 2-3 batches.
○ I usually add some sort of rice or noodles on the side for a well balanced meal!
- Air Fryer Orange Chicken
● Ingredients:
○ 1 large egg
○ 1 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces
○ ¼ teaspoon salt
○ ¼ cup cornstarch plus 1 tablespoon, divided
○ 2 tablespoons all-purpose flour (or tapioca flour)
○ Cooking spray (preferable olive or avocado oil)
○ 8 tablespoons orange juice, divided
○ 1 tablespoon honey
○ 1 tablespoon reduced-sodium soy sauce
○ 1 tablespoon rice vinegar
○ 1 teaspoon olive oil
○ 2 cloves garlic, minced
○ 1 teaspoon grated fresh ginger
○ ⅛ teaspoon crushed red pepper
○ Toasted sesame seeds for serving
● Directions
○ Preheat the air fryer to 400°F for 10 minutes.
○ Whisk egg in a medium bowl. Add chicken; sprinkle with salt and toss to coat.
Combine ¼ cup cornstarch and flour in a separate shallow bowl.
○ Working with a few pieces at a time, dredge the chicken in the cornstarch-flour mixture, shaking off excess. Transfer to a large plate.
○ Working in batches if necessary, coat all sides of the chicken with cooking spray.
Add the coated chicken to the air-fryer basket; cook until crispy.
○ Meanwhile, whisk 2 tablespoons orange juice with the remaining 1 tablespoon cornstarch in a small saucepan or skillet until smooth. Whisk in the remaining 6 tablespoons orange juice, honey, soy sauce, vinegar, sesame oil, garlic, ginger, and crushed red pepper. Bring to a boil over medium heat; cook, whisking
frequently, until thickened and slightly reduced, 1 to 2 minutes.
○ Toss the chicken with the sauce in a medium bowl. Serve topped with sesame seeds, if desired.
- Sandwich Toasted Wraps
● Ingredients:
○ 3 slices of your favorite meat (you can use sliced ham, chicken, turkey, roast
beef, ect.)
○ Handful of spinach/lettuce
○ 1 mozzarella string cheese stick (1 per tortilla)
○ 1 tortilla (per wrap)
○ Chopped cilantro to top
● Directions:
○ Lay your tortilla flat on a table, add a layer of your veggie (spinach or lettuce) and
another layer of your preferred meat.
○ Place the string cheese on top of the meat.
○ Coat the edges of the tortilla with a little water (for keeping them stickier).
○ Wrap into a burrito, sealed tightly.
○ Place up to 4 roll ups at a time in your air fryer set to 380°F for 7 minutes.
○ Top the wraps with the chopped cilantro.
○ These go great with salsa, sour cream, guacamole, and hummus!
Bonus Side Dishes:
- Sweet Potato Fries:
● Ingredients:
○ Sweet potatoes, cut into fries or wedges (I personally love wedges but note they often require a slightly longer cook time).
○ Olive oil
○ Paprika, garlic powder, salt, and pepper
● Instructions:
○ Toss sweet potato fries in olive oil and seasonings.
○ Air fry until crispy (there is much variation in individual fryers) , shaking the basket occasionally for even cooking. - Roasted Chickpeas
● Ingredients:
○ 1 (15 ounce) can unsalted chickpeas, rinsed and drained
○ 1 ½ tablespoons olive oil
○ ¼ teaspoon smoked paprika
○ ¼ teaspoon crushed red pepper
○ ⅛ teaspoon salt
○ Cooking spray
○ 2 lime wedges
● Directions
○ Spread chickpeas on several layers of paper towels. Top with more paper towels and pat until very dry, rolling the chickpeas under the paper towels to dry all sides.
○ Combine the chickpeas and oil in a medium bowl. Sprinkle them with paprika, crushed red pepper and salt. Pour into an air fryer basket and coat with cooking spray. Cook at 400 degrees F until very well browned, 12 to 14 minutes, shaking the basket occasionally.
○ Squeeze lime wedges over the chickpeas and serve.
I know and realize the struggles of cooking as an athlete. It is safe to say I am not making any five star meals anytime soon. Yet the importance of nutrition cooking cannot be overstated! By using the versatility of an air fryer, athletes can easily prepare healthy and quick meals within their busy schedules. I hope you enjoy these recipes as much as I do and find a love for cooking with ease!