Mediterranean Diet Recipes with Air Fryer
The Mediterranean Diet Recipes with Air Fryer approach blends the nutrient-rich, whole-food principles of the Mediterranean diet with the convenience of an air fryer. This allows you to prepare flavorful, crispy dishes with minimal oil, making meals healthier, faster, and more delicious.From falafel and chickpeas to Greek-style chicken souvlaki and seafood, these air fryer recipes bring the best of Mediterranean cuisine to your kitchen with ease. Whether you're meal prepping, making quick snacks, or preparing a nutritious dinner, these recipes are designed to fit a healthy, balanced lifestyle.
Equipment
- 1 Air Fryer Essential for cooking with less oil
- 1 Mixing Bowl For combining ingredients
- 1 Baking Sheet Optional for prepping ingredients
- 1 Tongs For flipping food easily
- 1 Olive Oil Spray Bottle Helps with light oil application
Ingredients
For Air-Fried Falafel
- Amount Unit Ingredient Notes
- 1 can 15 oz Chickpeas (drained, rinsed) Use fresh if possible
- 1 small Onion Chopped finely
- 2 cloves Garlic Minced
- 1 tbsp Parsley Freshly chopped
- 1 tsp Cumin Ground
- 1 tsp Coriander Ground
- 1 tbsp Olive Oil For brushing
- To taste Salt & Pepper Adjust to preference
For Air-Fried Greek Chicken Souvlaki
- Amount Unit Ingredient Notes
- 1 lb Chicken breast Cut into cubes
- 2 tbsp Olive Oil For marination
- 1 Lemon Juiced
- 2 cloves Garlic Minced
- 1 tsp Oregano Dried
- 1 tsp Smoked Paprika Optional for extra flavor
- To taste Salt & Pepper Adjust as needed
For Crispy Air Fryer Chickpeas
- Amount Unit Ingredient Notes
- 1 can Chickpeas Drained rinsed, and patted dry
- 1 tbsp Olive Oil For coating
- 1 tsp Smoked Paprika Adds a smoky flavor
- ½ tsp Garlic Powder
- To taste Salt & Pepper
- For Air Fryer Eggplant Parmesan
Amount Unit Ingredient Notes
- 1 large Eggplant Sliced into ½-inch rounds
- 1 cup Breadcrumbs Use seasoned for extra flavor
- ½ cup Parmesan Cheese Grated
- 2 Eggs Beaten
- 1 tbsp Olive Oil For brushing
- 1 cup Marinara Sauce For topping
- Fresh Basil For garnish
Instructions
How to Make Air-Fried Falafel
- Combine chickpeas, onion, garlic, parsley, cumin, and coriander in a food processor. Blend until you get a coarse paste.
- Shape into small balls or patties.
- Preheat the air fryer to 375°F (190°C). Brush falafel lightly with olive oil.
- Cook for 10–12 minutes, flipping halfway for even crispness.
- Serve with pita, tahini sauce, or a fresh Mediterranean salad.
Air-Fried Greek Chicken Souvlaki
- In a bowl, mix olive oil, lemon juice, garlic, oregano, and paprika. Add the chicken cubes and marinate for at least 2 hours (overnight for deeper flavor).
- Preheat air fryer to 380°F (193°C).
- Thread chicken onto skewers and place in the air fryer basket.
- Cook for 12–15 minutes, flipping halfway through.
- Serve with tzatziki sauce, warm pita bread, and a cucumber salad.
Crispy Air Fryer Chickpeas
- Toss chickpeas with olive oil and seasonings in a bowl.
- Preheat air fryer to 390°F (199°C).
- Spread in a single layer in the basket.
- Cook for 12–15 minutes, shaking the basket every 5 minutes.
- Enjoy as a snack or salad topping.
Air Fryer Eggplant Parmesan
- Sprinkle eggplant slices with salt and let them sit for 20 minutes to remove moisture. Pat dry.
- Dip into beaten eggs, then coat with a breadcrumb-Parmesan mixture.
- Preheat air fryer to 375°F (190°C).
- Cook for 10–12 minutes, flipping halfway.
- Top with marinara sauce and extra Parmesan.
- Air fry for an additional 2–3 minutes until cheese is melted.
- Garnish with fresh basil and serve.
Nutrition Facts (Per Serving)
- Nutrient Air-Fried Falafel Chicken Souvlaki Crispy Chickpeas Eggplant Parmesan
- Calories 280 kcal 320 kcal 180 kcal 350 kcal
- Protein 12g 30g 6g 14g
- Fat 12g 15g 8g 18g
- Carbs 34g 5g 22g 40g
Final Thoughts
- These Mediterranean Diet Recipes with Air Fryer make it easy to prepare healthy, flavorful meals with minimal effort. From crispy chickpeas to juicy souvlaki, these dishes are packed with nutrients and bold Mediterranean flavors.
- Try one of these recipes today and enjoy guilt-free Mediterranean cooking at home!
FAQs
- What’s the best oil to use in an air fryer?
- Extra virgin olive oil is best for Mediterranean cooking.
- Can I cook seafood in an air fryer?
- Yes! Try air-fried garlic shrimp or crispy calamari.
- How do I prevent veggies from drying out?
- Use a light coat of olive oil and don’t overcrowd the basket.
- Are these recipes good for weight loss?
- Yes! They use minimal oil and nutrient-dense ingredients.