Choosing options for a healthy lunch doesn’t always have to involve time-consuming preparation or complicated recipes. With the air fryer, it is easier to prepare nutritious meals, full of flavor and ideal for your busy routine, ensuring practicality without giving up variety. Meats, vegetables and light combinations gain a golden texture, helping to transform the daily menu with more balanced and appetizing alternatives.

Next, check out 5 practical recipes to make in the air fryer for a healthy lunch!

Ingredients

• 1 kg of sirloin pork in pieces
• 3 cloves of garlic, chopped
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon smoked paprika
• 1 teaspoon of turmeric
• 1 teaspoon of fine herbs
• Salt and ground black pepper to taste
• Rosemary sprigs to finish

Preparation mode

In a bowl, place the pieces of pork loin, make small cuts on the surface and season with garlic, olive oil, lemon juice, smoked paprika, turmeric, fine herbs, salt and black pepper. Mix well to cover all the meat in the seasonings and let it rest for 20 minutes. Preheat the air fryer to 200°C for 5 minutes. Place the loin pieces in the air fryer basket without overlapping them. Distribute the rosemary sprigs over the meat. Bake at 200°C for 30 minutes. Open the basket, turn the pieces over and roast for another 10 minutes, until the meat is golden on the outside and tender on the inside. Serve immediately.

Ingredients

Massa

• 1 cup wheat tea for kibbeh
• 2 cups of hot water
• 500 g of ground duckling
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons chopped mint
• 1 tablespoon of olive oil
• 1 teaspoon sweet paprika
• Salt and ground black pepper to taste

Filling

• 200 g the ricotta crumpled
• 1 tablespoon chopped green chilli
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation mode

Massa

Place the wheat for kibbeh in a bowl, cover with hot water and let it hydrate for 30 minutes. Drain the wheat well and squeeze with your hands to remove excess water. In a large bowl, mix the hydrated wheat with the ground duckling, onion, garlic, mint, olive oil, sweet paprika, salt and black pepper. Book.

Filling and assembly

In a bowl, mix the ricotta with the parsley, olive oil, salt and black pepper. Divide the kibbeh dough into two parts. Line the bottom of a pan that fits in the air fryer with half the dough and press well. Spread the ricotta filling over the dough. Cover with the rest of the dough and smooth the surface. Make light cuts on the kibbeh to make it easier to serve. Preheat the air fryer to 180°C for 5 minutes. Place the pan in the basket and bake at 180°C for 25 minutes, until golden. Remove from the air fryer, let it rest for a few minutes and then serve.

Ingredients

• 4 fillets of tilapia
• Juice of 1 lemon
• 2 cloves of garlic, chopped
• 1 tablespoon olive oil
• 1 cup of fine oat flakes
• 1 teaspoon of oregano
• Chopped parsley, salt and ground black pepper to taste

Preparation mode

In a bowl, place the tilapia fillets and season with lemon juice, garlic, olive oil, salt and black pepper. Let it rest for 15 minutes to absorb the seasonings. In a plate, mix the finely flaked oats with the oregano. Dip the tilapia fillets into the oat mixture, pressing lightly to form a crust. Preheat the air fryer to 200°C for 5 minutes. Place the fillets in the basket, without overlapping them. Bake at 200°C for 10 minutes. Open the basket, carefully turn the fillets and bake for another 5 minutes, until golden and crispy. Remove from the air fryer, top with parsley and serve immediately.

4. Stuffed peppers

Ingredients

• 2 peppers red ones cut in half and seeded
• 2 yellow peppers, cut in half and seeded
• 400 g of ground duckling
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 tomato, seeded and cut into cubes
• 2 tablespoons finely rolled oats
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Sprouts to finish

Preparation mode

In a bowl, mix the ground duckling with the onion, garlic, tomato, oats, olive oil, salt and black pepper. Stuff the pepper halves with the meat mixture, pressing lightly to accommodate the filling. Preheat the air fryer to 180°C for 5 minutes. Place the stuffed peppers in the basket, without overlapping them. Bake at 180°C for 20 minutes or until the surface of the filling is lightly browned. Remove from the air fryer, finish with the sprouts and serve immediately.

5. Vegetable omelet

Ingredients

• 4 eggs
• 1/2 grated carrot
• 1 zucchini cut into cubes
• 1 tomato cut into cubes
• 1/2 chopped onion
• 2 tablespoons chopped green chilli
• 1 tablespoon olive oil
• 1 teaspoon of oregano
• Salt and ground black pepper to taste
• Oil for greasing

Preparation mode

In a bowl, beat the eggs until well mixed. Add the carrot, zucchini, tomato, onion, green chilli, olive oil, oregano, salt and black pepper. Mix well until all ingredients are incorporated. Grease a small pan that fits in the air fryer with olive oil. Pour the mixture into the mold and spread it evenly. Preheat the air fryer to 180°C for 5 minutes. Place the pan in the basket and bake at 180°C for 15 to 18 minutes, until the omelette is set and lightly golden. Remove from the air fryer, wait a few minutes and then serve.