27 High Protein Air Fryer Meals for Muscle Growth

If you’re looking for healthy and delicious high-protein meal ideas, you’re in the right place! I’m trying to build muscle and find recipes with the perfect balance of macros. My personal trainer recommended this specific macro split: 45% carbs, 30% fat, and 25% protein. Air fryers are not only convenient but also a great way to prepare nutritious meals that support muscle growth. In this post, you’ll find 27 high-protein air fryer meals, each designed with a perfect balance of macros.

1. Air Fryer Lemon Herb Chicken Breast

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 1 lemon (juiced)
• 2 garlic cloves (minced)
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup steamed broccoli

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper for 30 minutes.
3. Air fry chicken for 15-18 minutes, flipping halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve chicken with quinoa and steamed broccoli.

2. Air Fryer Teriyaki Chicken Thighs

Ingredients:

• 4 chicken thighs
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 2 garlic cloves (minced)
• 1 tsp grated ginger
• 1 cup brown rice
• 2 cups water
• 1 cup steamed green beans

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken thighs in soy sauce, honey, rice vinegar, garlic, and ginger for 30 minutes.
3. Air fry chicken for 20-25 minutes, flipping halfway.
4. Cook brown rice on the hob with water according to package instructions.
5. Serve chicken with brown rice and steamed green beans.

3. Air Fryer Tandoori Chicken

Ingredients:

• 4 chicken drumsticks
• 1 cup plain yogurt (non-dairy)
• 2 tbsp lemon juice
• 1 tbsp tandoori masala
• 1 tsp turmeric
• 1 tsp cumin
• Salt to taste
• 1 cup basmati rice
• 2 cups water
• 1 cup sautéed spinach

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in yogurt, lemon juice, tandoori masala, turmeric, cumin, and salt for 2 hours.
3. Air fry chicken for 25-30 minutes, flipping halfway.
4. Cook basmati rice on the hob with water according to package instructions.
5. Serve chicken with basmati rice and sautéed spinach.

4. Air Fryer Lemon Pepper Salmon

Ingredients:

• 2 salmon fillets
• 2 tbsp olive oil
• 1 lemon (sliced)
• 1 tsp lemon pepper seasoning
• Salt to taste
• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup roasted Brussels sprouts

Instructions:

1. Preheat air fryer to 375°F.
2. Brush salmon with olive oil, lemon pepper seasoning, and salt.
3. Place lemon slices on top of salmon.
4. Air fry salmon for 10-12 minutes.
5. Cook couscous on the hob with vegetable broth according to package instructions.
6. Serve salmon with couscous and roasted Brussels sprouts.

5. Air Fryer Cajun Chicken Breast

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 1 tbsp Cajun seasoning
• Salt to taste
• 1 cup wild rice
• 2 cups water
• 1 cup sautéed bell peppers

Instructions:

1. Preheat air fryer to 375°F.
2. Rub chicken with olive oil, Cajun seasoning, and salt.
3. Air fry chicken for 15-18 minutes, flipping halfway.
4. Cook wild rice on the hob with water according to package instructions.
5. Serve chicken with wild rice and sautéed bell peppers.

6. Air Fryer Mediterranean Chicken Thighs

Ingredients:

• 4 chicken thighs
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 cup orzo
• 2 cups chicken broth
• 1 cup cherry tomatoes (halved)

Instructions:

1. Preheat air fryer to 375°F.
2. Rub chicken with olive oil, oregano, basil, garlic powder, salt, and pepper.
3. Air fry chicken for 20-25 minutes, flipping halfway.
4. Cook orzo on the hob with chicken broth according to package instructions.
5. Toss cooked orzo with cherry tomatoes.
6. Serve chicken with orzo and tomatoes.

7. Air Fryer Chili Lime Chicken Wings

Ingredients:

• 12 chicken wings
• 2 tbsp olive oil
• 1 lime (juiced)
• 1 tsp chili powder
• 1 tsp cumin
• Salt to taste
• 1 cup brown rice
• 2 cups water
• 1 cup steamed broccoli

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate wings in olive oil, lime juice, chili powder, cumin, and salt for 30 minutes.
3. Air fry wings for 20-25 minutes, shaking halfway.
4. Cook brown rice on the hob with water according to package instructions.
5. Serve wings with brown rice and steamed broccoli.

8. Air Fryer BBQ Chicken Legs

Ingredients:

• 4 chicken legs
• 1/4 cup BBQ sauce
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup grilled zucchini

Instructions:

1. Preheat air fryer to 375°F.
2. Brush chicken legs with olive oil, salt, and pepper.
3. Air fry chicken legs for 25-30 minutes, brushing with BBQ sauce halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve chicken with quinoa and grilled zucchini.

9. Air Fryer Teriyaki Salmon

Ingredients:

• 2 salmon fillets
• 1/4 cup teriyaki sauce
• 1 tbsp olive oil
• 1 cup jasmine rice
• 2 cups water
• 1 cup steamed edamame

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate salmon in teriyaki sauce and olive oil for 15 minutes.
3. Air fry salmon for 10-12 minutes.
4. Cook jasmine rice on the hob with water according to package instructions.
5. Serve salmon with jasmine rice and steamed edamame.

10. Air Fryer Greek Chicken Souvlaki

Ingredients:

• 2 chicken breasts (cubed)
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 cup couscous
• 1 1/4 cups chicken broth
• 1 cup mixed salad greens

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in olive oil, lemon juice, oregano, garlic powder, salt, and pepper for 30 minutes.
3. Skewer the chicken and air fry for 12-15 minutes.
4. Cook couscous on the hob with chicken broth according to package instructions.
5. Serve chicken skewers with couscous and salad greens.

11. Air Fryer Herb-Crusted Tilapia

Ingredients:

• 2 tilapia fillets
• 1/4 cup whole wheat breadcrumbs
• 1 tbsp olive oil
• 1 tsp dried parsley
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 cup basmati rice
• 2 cups water
• 1 cup roasted Brussels sprouts

Instructions:

1. Preheat air fryer to 375°F.
2. Mix breadcrumbs, olive oil, parsley, thyme, salt, and pepper.
3. Coat tilapia fillets with breadcrumb mixture.
4. Air fry tilapia for 10-12 minutes.
5. Cook basmati rice on the hob with water according to package instructions.
6. Serve tilapia with basmati rice and roasted Brussels sprouts.

12. Air Fryer Lemon Garlic Chicken

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 1 lemon (juiced)
• 2 garlic cloves (minced)
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup steamed green beans

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in olive oil, lemon juice, garlic, oregano, salt, and pepper for 30 minutes.
3. Air fry chicken for 15-18 minutes, flipping halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve chicken with quinoa and steamed green beans.

13. Air Fryer Cilantro Lime Chicken

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 1 lime (juiced)
• 1/4 cup chopped cilantro
• 1 garlic clove (minced)
• Salt and pepper to taste
• 1 cup brown rice
• 2 cups water
• 1 cup grilled bell peppers

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in olive oil, lime juice, cilantro, garlic, salt, and pepper for 30 minutes.
3. Air fry chicken for 15-18 minutes, flipping halfway.
4. Cook brown rice on the hob with water according to package instructions.
5. Serve chicken with brown rice and grilled bell peppers.

14. Air Fryer Lamb Chops

Ingredients:

• 4 lamb chops
• 2 tbsp olive oil
• 2 garlic cloves (minced)
• 1 tsp rosemary
• Salt and pepper to taste
• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup roasted carrots

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate lamb chops in olive oil, garlic, rosemary, salt, and pepper for 30 minutes.
3. Air fry lamb chops for 10-12 minutes, flipping halfway.
4. Cook couscous on the hob with vegetable broth according to package instructions.
5. Serve lamb chops with couscous and roasted carrots.

15. Air Fryer Honey Mustard Chicken

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 2 tbsp honey
• 2 tbsp Dijon mustard
• Salt and pepper to taste
• 1 cup couscous
• 1 1/4 cups chicken broth
• 1 cup steamed carrots

Instructions:

1. Preheat air fryer to 375°F.
2. Mix olive oil, honey, Dijon mustard, salt, and pepper.
3. Brush mixture over chicken.
4. Air fry chicken for 15-18 minutes, flipping halfway.
5. Cook couscous on the hob with chicken broth according to package instructions.
6. Serve chicken with couscous and steamed carrots.

16. Air Fryer Spicy Chicken Drumsticks

Ingredients:

• 4 chicken drumsticks
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp cayenne pepper
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup roasted zucchini

Instructions:

1. Preheat air fryer to 375°F.
2. Rub drumsticks with olive oil, paprika, cayenne pepper, salt, and pepper.
3. Air fry drumsticks for 25-30 minutes, flipping halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve drumsticks with quinoa and roasted zucchini.

17. Air Fryer Ginger Soy Chicken Thighs

Ingredients:

• 4 chicken thighs
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tbsp grated ginger
• 1 garlic clove (minced)
• 1 cup jasmine rice
• 2 cups water
• 1 cup steamed snow peas

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken thighs in soy sauce, olive oil, ginger, and garlic for 30 minutes.
3. Air fry chicken for 20-25 minutes, flipping halfway.
4. Cook jasmine rice on the hob with water according to package instructions.
5. Serve chicken with jasmine rice and steamed snow peas.

18. Air Fryer Lemon Dill Salmon

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 lemon (sliced)
• 1 tsp dried dill
• Salt and pepper to taste
• 1 cup basmati rice
• 2 cups water
• 1 cup steamed asparagus

Instructions:

1. Preheat air fryer to 375°F.
2. Brush salmon with olive oil, dill, salt, and pepper.
3. Place lemon slices on top of salmon.
4. Air fry salmon for 10-12 minutes.
5. Cook basmati rice on the hob with water according to package instructions.
6. Serve salmon with basmati rice and steamed asparagus.

19. Air Fryer Fajita Chicken

Ingredients:

• 2 chicken breasts (sliced)
• 2 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup sautéed bell peppers and onions

Instructions:

1. Preheat air fryer to 375°F.
2. Toss chicken with olive oil, chili powder, cumin, paprika, salt, and pepper.
3. Air fry chicken for 12-15 minutes, shaking halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve chicken with quinoa and sautéed bell peppers and onions.

20. Air Fryer Greek Lemon Chicken

Ingredients:

• 2 chicken breasts
• 2 tbsp olive oil
• 1 lemon (juiced)
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 cup orzo
• 2 cups chicken broth
• 1 cup mixed salad greens

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate chicken in olive oil, lemon juice, oregano, salt, and pepper for 30 minutes.
3. Air fry chicken for 15-18 minutes, flipping halfway.
4. Cook orzo on the hob with chicken broth according to package instructions.
5. Serve chicken with orzo and salad greens.

21. Air Fryer Tofu Stir-Fry

Ingredients:

• 1 block firm tofu (cubed)
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 garlic clove (minced)
• 1 tsp grated ginger
• 1 cup brown rice
• 2 cups water
• 1 cup steamed mixed vegetables (carrots, broccoli, snap peas)

Instructions:

1. Preheat air fryer to 375°F.
2. Marinate tofu in soy sauce, olive oil, garlic, and ginger for 30 minutes.
3. Air fry tofu for 15-18 minutes, shaking halfway.
4. Cook brown rice on the hob with water according to package instructions.
5. Serve tofu with brown rice and steamed mixed vegetables.

22. Air Fryer Lemon Pepper Cod

Ingredients:

• 2 cod fillets
• 2 tbsp olive oil
• 1 tsp lemon pepper seasoning
• Salt to taste
• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup sautéed spinach

Instructions:

1. Preheat air fryer to 375°F.
2. Brush cod with olive oil, lemon pepper seasoning, and salt.
3. Air fry cod for 10-12 minutes.
4. Cook couscous on the hob with vegetable broth according to package instructions.
5. Serve cod with couscous and sautéed spinach.

23. Air Fryer Moroccan Chicken Thighs

Ingredients:

• 4 chicken thighs
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups chicken broth
• 1 cup roasted carrots

Instructions:

1. Preheat air fryer to 375°F.
2. Rub chicken with olive oil, cumin, coriander, cinnamon, salt, and pepper.
3. Air fry chicken for 20-25 minutes, flipping halfway.
4. Cook quinoa on the hob with chicken broth according to package instructions.
5. Serve chicken with quinoa and roasted carrots.

24. Air Fryer Garlic Herb Chicken Wings

Ingredients:

• 12 chicken wings
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 cup basmati rice
• 2 cups water
• 1 cup steamed green beans

Instructions:

1. Preheat air fryer to 375°F.
2. Toss wings with olive oil, garlic powder, thyme, salt, and pepper.
3. Air fry wings for 20-25 minutes, shaking halfway.
4. Cook basmati rice on the hob with water according to package instructions.
5. Serve wings with basmati rice and steamed green beans.

25. Air Fryer Lemon Basil Salmon

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 lemon (sliced)
• 1 tsp dried basil
• Salt and pepper to taste
• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup roasted Brussels sprouts

Instructions:

1. Preheat air fryer to 375°F.
2. Brush salmon with olive oil, basil, salt, and pepper.
3. Place lemon slices on top of salmon.
4. Air fry salmon for 10-12 minutes.
5. Cook couscous on the hob with vegetable broth according to package instructions.
6. Serve salmon with couscous and roasted Brussels sprouts.

26. Air Fryer Herb-Crusted Chicken Thighs

Ingredients:

• 4 chicken thighs
• 1/4 cup whole wheat breadcrumbs
• 1 tbsp olive oil
• 1 tsp dried parsley
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 cup wild rice
• 2 cups water
• 1 cup sautéed mushrooms

Instructions:

1. Preheat air fryer to 375°F.
2. Mix breadcrumbs, olive oil, parsley, thyme, salt, and pepper.
3. Coat chicken thighs with breadcrumb mixture.
4. Air fry chicken for 20-25 minutes, flipping halfway.
5. Cook wild rice on the hob with water according to package instructions.
6. Serve chicken with wild rice and sautéed mushrooms.

27. Air Fryer Beef Kebabs

Ingredients:

• 1 lb beef sirloin (cubed)
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp cumin
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups beef broth
• 1 cup grilled bell peppers and onions

Instructions:

1. Preheat air fryer to 375°F.
2. Toss beef cubes in olive oil, paprika, cumin, salt, and pepper.
3. Skewer the beef and air fry for 12-15 minutes, turning halfway.
4. Cook quinoa on the hob with beef broth according to package instructions.
5. Serve beef kebabs with quinoa and grilled bell peppers and onions.