8 Low-Calorie Air Fryer Recipes — Full Recipe & Transcript

[00:00] Today I'm going to show you exactly why my air fryer has now replaced my oven. And in this video, I will be explaining my top reasons why an air fryer is a must-have in your kitchen while I show you exactly how to make eight of my favorite low-calorie recipes.

[00:12] The air fryer is a macro-friendly recipe, cheap, code. That leads into reason number one why you should have an air fryer. It's because it is beginner-proof. If you do not know how to cook or you want to use zero brain cells to make delicious food,

[00:24] this is your best friend. One realization I've had is not that I don't like chicken bread. It's that I don't like dry, boring chicken breasts. So I'm going to show you how to take your air fryer and make juicy chicken tenders with zero brain cells.

[00:37] I'm going to grab our seasoning. I want the chicken seasoning. Don't be shy. I like to just use one hand just so I have another hand free to season any blank spots. You might want to have to sneeze while you're doing this because it will get up your nose a little bit.

[00:52] Season any of these spots that don't have enough. I knew it was coming. So this is what it looks like nice and seasoned about to go in the air fryer. And we're going to be able to fit this whole batch in here. That's the beauty of this.

[01:04] And getting a six quart. Anything smaller than a six quart is not practical. Anything bigger than a six quart just doesn't really act like an air fryer. My favorite cooking oil avocado oil. A little bit of a spritz.

[01:16] Now it's time to add the air fryer. Air fry. Go 10 400. We're gonna go time. And so while that is going we are going to prep our potatoes.

[01:28] Ranch fries. So quick pro-tip for your cutting board. If you put a damp towel underneath it doesn't slide and if it doesn't have it it's going to slide everywhere. So you cut your finger off. I'm cutting a bunch of potatoes because we're going to do a test in the oven and in the

[01:41] air fryer. Clean the dirt off the outside. Dry off your potatoes. Now we cut these bad boys up. Two for the oven, two for the air fryer. So we're just going to take off an end. Another end. And then we're going to cut the other end. We're gonna take off an end, another end, and then we're gonna cut in half,

[01:54] and then take off the edges. Bam, bam, bam, bam. That's what we're looking for. We're not going super long fries. Now just repeat this for all your potatoes.

[02:07] I need all the french fries done, and now the moment of truth. Guys, look at these things. Unbelievable. want your chicken tenders to stay juicy, do not touch them.

[02:21] Let them rest for about 10 minutes. You can hold all their juices. So I can rip one open right now and show you how juicy they are, but then all the juices would be gone. But yeah, I just prepped two pounds of chicken tenders

[02:33] in 10 minutes. And then you can just rinse and repeat. If you want to do four pounds, six pounds, eight pounds, just 10 minutes. And then don't forget, you're gonna be a little bit of the juices rendered out the bottom. Sure. Drizzle that. So while our chicken tenders are cooling,

[02:46] so a quick break in the video, because I made you guys something pretty cool. I made you this free recipe book. It's 100% free, first link in the description below. It has all the recipes we'll see in this video, and then also has a ton of bonus recipes. It has the macros, beautiful texture,

[02:58] recipe video links, has all the ingredients, all the directions, all in one place. Like I said, 100% free, takes, I would say, mouth, eight seconds to get. First link in the description below. Let's get back to the video. We're gonna go to point number two. The air fryer is so much faster than oven,

[03:11] and I'm gonna run a test to show you what this looks like. Pre-heating the air fryer, I would say it's like a third of the time, so a half, versus the oven. going to preheat the oven. Stopwatch. So we're going to see how long it takes to get to 400 degrees Fahrenheit.

[03:25] This is dang good. I've just been sitting here forever. It's not even preheated yet. We're there baby. I'm so hungry and I'd be in lunch by now if it wasn't for this fucking oven. Get this thing. That's one of these tests to show you how to break the air fryer. Always preheat your oven with the pan in there that you're going to cook with because that creates a

[03:41] crispy bottom and this is gonna be counter to what you maybe will think but we're not going to do anything to these fries because i'm going to show you what happens to these fries whenever i

[03:53] don't put anything on them in the air fryer so we're doing a one-to-one test right now into the air fryer raw dog literally no oil on them trust the process we're trying to make the most crispy and macro-friendly french fries possible we only have so much oil to play around with for the oven

[04:07] This has been 19 minutes and 27 seconds so far. We're gonna start a new timer. Bam, got a new one. All right, so now we're gonna do the air fryer. Air fryer, we're gonna go 25 minutes, 400, bam.

[04:22] And now at point number three of why the air fryer is better than the oven the shake So instead of having to take each one and flip it over in the oven like I can literally just shake bam right back in

[04:36] So now I'm about to have to take these out of the oven and try and flip them over, and it's going to be panier. I will never put french fries in the oven. Ever, ever, ever. I'm only doing it for you guys in this video. I'm going to take forever. Now I got to go and flip each one of these over.

[04:50] and I risk having to burn myself. Always burn myself taking stuff out of the oven. So it's been about 15 minutes. No oil on them.

[05:02] So this thing, now we're going simple combo avocado oil, sea salt, garlic powder. My goal is about four grams of fat. Now we're going sea salt.

[05:14] garlic powder just drop them back in the air fryer for a few minutes look at these beautiful chicken tenders to reheat them back up this is going to be my lunch

[05:30] This will take only 518 calories over 50 grams of protein. Crispiness and these are reheated and still super juicy.

[05:43] That's one of my favorite meals. I'm still getting on my knees. I'll go and fry. The reason why I make fries all the time is because it's easier. This is an insane fat loss meal.

[05:55] We're finally ready, here we go. Here we go. I mean, to be fair, they don't look bad, but it has been, that is insane. I think it was like 20 minutes of breathing, 49, 50 minutes in the oven.

[06:07] These are good looking fries, but they took like three hours to make, and that is just, I don't know, I mean, they're good fries, but all life is is opportunity cost. Maybe it wasn't worth it.

[06:22] Nasty mother. The amount of people I see posting recipes online with dirty out air fryers is insane. And so next up I want to give you a pro tip for the longevity of your air fryer. It is so tempting to just keep throwing food in here

[06:36] and not cleaning it. But I am not a big fan of repeat oil use heating up inside the air fryer. What I mean by that, we used to make chicken tenders, then we made fries, and we heated up, pooled, heated up,

[06:50] and so now you have that oil just kind of caking in there. The more you let it cake in there, harder it is to be able to clean. So I highly recommend after each meal you use it, you just give it a little clean. It takes a minute or two. Add so much longer of a light to your air fryer.

[07:04] Warm water, put it on in there. Then we just scrub it up down. And then we just give it a nice little, don't go too far, because you're gonna end up scraping off all the nonstick.

[07:19] Oh my God, that's the nonstick, it's so bad for you. Let's put it off. Now we just do the same with the air fryer. Then to the crevices. I've had this air fryer for six months. Look how brand new it looks.

[07:31] Be proactive. One to two minutes. Five. I'm about to show you how to make a protein pizza that's only 70 calories. Then after I get done showing you that, I'll show you a cheat code with that pizza in the air fryer. Only 80 calories.

[07:43] Holy shit. Frickin' fuck. Today I'm showing you how to level up your meal prep with these mini protein pizzas. Only 78 calories. The easiest pizza crust you'll ever make. you'll ever make and they're delicious so first we're gonna add all our dry dough ingredients

[07:55] into a bowl mix to avoid clumping then you're gonna add your wet ingredients in there mix to get a thick paste for us to process here this is the most practical dough you'll ever use you don't have to knead it throw flour all over your kitchen wait for it to rise 24 hours go by and you still

[08:07] haven't had pizza this is a spreadable crust that keeps your calories lower but then also you can have pizza in 20 minutes or less bake for 45 minutes then take these off the parchment bake for another two to three minutes should look nice and golden i'm gonna repeat this process for all your crust now it's time to build your pieces we're gonna make these a garlic crust and we're

[08:19] Then we're gonna add our pizza sauce, our Parzkan mozzarella that's been rinsed for optimal cheese pull. First step, browning, add back to the oven until golden. And then it's time to enjoy, my friends. Always rinse your Parzkan mozzarella. There's like a casey starch on here.

[08:31] I know you want cheese pulls, gotta rinse it. So all you do is just run a little bit of cold water, let it drain, and just press out the water. And then now you got cheese pull mozzarella.

[08:43] So you just saw the pizza recipe, we have our leftover meal prep crust. So we're gonna show how great the air fryer is. Now reheating food Since we want these to be a garlic crust we gonna add a little bit of the garlic powder pizza sauce a little bit of our washed cheese We going to wait to add our turkey pepperonis because if you add them on too early

[09:01] they're going to fly all over the place. You need the cheese to melt. Then you add them on, you press them in there, and then they won't fly everywhere. Into the air fryer. Bada bing! Now we're going to add on those turkey pepperonis.

[09:13] Now it's a little melted. You see how I'm able to press them into the cheese? Now back in the air fryer we go. Yo, what the...

[09:26] This took 3 minutes. Look at this pizza. Oh my god, you guys saw the cheese coming off like that? Pizza in 3 minutes.

[09:40] 70 calories. All we do is eat the food in the air fryer. except for a craft of protein mac and cheese, suppressed the outcome of the scheme. I'll show you a picture. You can read through the microwave. Great.

[09:56] Wash your cheese and wash your air fryer. That's pizza, but that's what's for dessert. Here's a few of my show you. So did five diners. And I made my air fryer. Browned, stuffed with cheesecake, only 230 calories.

[10:09] It begins in three, two, one. cheesecake stuffed positive round oh my gosh oh my gosh oh my gosh oh my gosh

[10:42] I got one of these left over, that's how I store them.

[11:06] Anything I make in my mini cheese cake pans tend to fit in these small deli containers, looks like perfect. So you'll put the brownie right here. Pop that out. And I got some leftover protein

[11:19] icing. We're gonna drizzle that on top. A little confetti chips. 230 calories. But nothing matters until we see the inside. Granted this thing has spilled overnight.

[11:34] Even a day later. That is ridiculous. Made in the air fryer. Who would have thought? What is this life? I'm going. I got something for you. Hold on. If you want this recipe and all the recipes in this video, along with a ton of bonus recipes,

[11:47] that's 100% free. First link in the description below. I mean, you got all the recipes. We got the macros. We got a beautiful picture. We got a recipe video linked. We got all the ingredients, directions, all in one place. We'll cast all kinds of recipes, even bonus recipes in this video.

[11:59] 100% free. First link in the description below. You don't go get that book. Do not get chocolate on the book, Zach. Chocolatey fingers. I'm driving off with this fast and he burned so many calories. Fourth day I want to use my air fryer to make the quickest of quick delicious macro film snacks.

[12:15] We're going to start with a low carb tortilla. I'm going to grab the chicken tenders from earlier. Chicken tendies and we're going to chop those up into small pieces. We got our cut chicken. Black and couch cheese wedge on each.

[12:27] Actually we're going to two-thirds on each. One on each is a little overkill. Spread it all the way to the edges. I think cow cheese wedges are one of the most goaded, versatile, low calorie ingredients. Now we're going to evenly add our chicken. Add a little bit of 2% Colby's Eye cheese.

[12:43] You don't need to wash this because it's actually going inside of something. When it is subject to oxygen, that's when you take it in the agent and it will dry out and you don't get any of that. Then we'll go a little bit of green onion just because I have it.

[12:57] Just for some color. I would normally put a sauce in here, but we're gonna be dipping it in a sauce. So we're just gonna, and I always stuff these a little too much. So we press this down.

[13:11] Spray each bottom half with cooking oil. Do your best to spray directly on top of each one You not just making a mess in the air fryer There a little pro tip I use ramekins inside the air fryer to make sure anything stays shut So these heat up in the air fryer so it kind of like pierce the top of whatever it on top of too

[13:28] So that just helps. So we put this on top, put this on right here. So now we're definitely sealed shut. Easy! Zero brain cells.

[13:42] Take these off with some protection so I don't burn my face. looking nice making me sing cause these look so nice

[13:54] I got some leftover low calorie homemade creamy taco bell sauce 20 calories per serving y'all I'll have to do some macro math after this video I'm pretty sure these are less than 150 calories per

[14:08] you'll see the macros on the screen right now but it's definitely low calorie and low effort Unreal. Look at the hot. Look at the portability. And so the next reason why I think your air fryer should replace your oven, at least have an air fryer, is if you have kids.

[14:24] Whenever I was doing research and making the outline for this video, I had a hunch. I don't have kids yet. So I had to try to pull up some information. I pulled up from a story asking parents if their kids use the air fryer and how they use it. And holy shit, kids use the air fryer. And parents love that. And the kids love it.

[14:40] And so here's what I found out from all the replies. And I'm sorry if you're watching this and I didn't get back to you. There was just so many. But from the one guy I saw, using the air fryer just replaced the microwave. And it was a fun way, a starter way, for kids to learn how to cook.

[14:53] And there was one meal that was the most common and it just makes sense. Chicken nuggets and fries. And that meal was normally something they have to make in the oven. And parents don't feel comfortable with a, I mean the youngest was six, five, six years old using the air fryer.

[15:05] There's just so many variables that can go wrong with the oven. Macro-friendly chicken nuggets and my favorite frozen fries. And we're going to show how easy it is to make chicken nuggets and fries in the air fryer from frozen as if you're a kid. What we're going to do is take one of my favorite sound bites or snippets from the DMs.

[15:20] It was, what I tell my kids is 350 till crispy. And I was like, man, that's amazing. Fries will need to cook longer than the nuggets, so the fries are going to go in there for about 6 to 8 minutes.

[15:32] 350 till crispy. Looking pretty nice. Chicken nuggets. Damn. In case you didn't know the macros on these chicken nuggets, 130 calories, 23 grams of

[15:48] protein, 4 carbs, 2 fats. So that's pretty insane for chicken nuggets. I haven't had these in a minute so I'll let you know if they're in jail when they come out. Obviously the Alexia fries are just so good.

[16:02] Chicken Nug's looking good. Not too shabby. Alright here we go. I mean I mean it. That's not bad. lightly breaded but for those macaronis i'll buy this for sure this is just an easy meal like i

[16:14] said zero brain cells in the air fryer i like that sugar salt is a cheap surprise so it's about that really good so we're at 10 reasons so far come here unwired air fryer should replace your oven i got a few quick fire bonus ones i use two air fryers why because i can do protein in one

[16:29] and do a side on the other i can meal prep with it with just one air fryer it's really hard to meal prep just don't put them on the same breaker because the breaker will short too much energy on burger and then next one it's mobility i can take this and i can go outside why why is it important

[16:43] that i do that because if i'm cooking fish my place will smell like fish correct like for so long and it takes so long to get the smell of fish out of my place so i will take this out of my balcony and i will cook my can and then number three this freaking thing will heat up my place

[16:57] so much i have to preheat it then i have to have the oven on for a while and it just loops heat into my place and it just gets so hot here i live in austin texas it gets so hot here i get a lot of sunshine on my plate so anything I can do to not have my first get really hot

[17:11] yeah that's why the air fryer so much better than the oven. If you like this format let me know in the comments below. First time I was on this format this is trial and error. So let me know what you liked about it, what you didn't like about it, what you want to see in the future.

[17:23] Let me know in the comments below. Don't forget to give me a free recipe book. First link in the description below. It takes 8 seconds to get. Let me know also in the comments below if you want me to give away an air fryer in my next video. I'm thinking about doing it. I want to pay it forward. If you like this video I'm 1000% positive you're gonna like this video.

[17:37] Yeah, go click on this one. Go get your book. Go get your book. And I think that's it. I love you guys. I appreciate you guys. And I'll see you guys in the next video.