Mediterranean Diet Recipes with Air Fryer: Healthy & Easy Meals
The Mediterranean diet is a heart-healthy eating pattern inspired by the traditional foods of Greece, Italy, and Spain. Combining the Mediterranean diet with air fryer cooking techniques allows you to create crispy, flavorful, and nutrient-rich meals with minimal oil.
Equipment
- Air Fryer Essential for crisping up ingredients with minimal oil.
- Cutting Board & Knife For chopping vegetables, slicing proteins, and preparing ingredients.
- Mixing Bowls Useful for marinating and tossing ingredients.
- Skewers (if making kebabs Wooden or metal skewers for grilling chicken or veggies.
Ingredients
🥩 Protein Options:
- 2 large chicken breasts cubed
- 2 salmon fillets 6 oz each
- 1 can chickpeas drained and rinsed
🍆 Vegetables:
- 1 zucchini sliced
- 1 red bell pepper cut into chunks
- 1 large eggplant sliced
- 1 medium sweet potato thinly sliced
🌿 Seasonings & Herbs:
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp salt
- ¼ tsp black pepper
- 1 tsp lemon zest
🧀 Optional Additions:
- ½ cup crumbled feta cheese
- 1 tbsp tahini or hummus for serving
- Lemon wedges for garnish
Instructions
1️⃣ Prepare the Ingredients:
- Wash and cut all vegetables into bite-sized pieces.
- If using chicken or fish, pat dry with a paper towel before seasoning.
2️⃣ Season the Ingredients:
- In a bowl, toss the chicken, salmon, or veggies with olive oil, garlic powder, oregano, paprika, salt, and black pepper.
- Marinate for at least 30 minutes for best flavor (optional).
3️⃣ Preheat the Air Fryer:
- Set your air fryer to 375°F (190°C) and preheat for 3–5 minutes.
4️⃣ Cook the Food:
- For Chicken Skewers: Thread marinated chicken and veggies onto skewers. Air fry for 10–12 minutes, flipping halfway.
- For Salmon: Place fillets skin-side down and air fry for 10–12 minutes.
- For Chickpeas: Spread chickpeas in a single layer and air fry for 12–15 minutes, shaking halfway.
- For Veggie Chips: Air fry zucchini, eggplant, and sweet potatoes at 350°F (175°C) for 8–10 minutes.
5️⃣ Serve & Enjoy:
- Pair with tzatziki, hummus, or a fresh Greek salad.
- Garnish with fresh parsley and lemon wedges.
- Nutrition Facts (Per Serving)
📊 Approximate Values
- Calories: 350 kcal
- Protein: 30g
- Carbohydrates: 25g
- Healthy Fats: 12g
- Fiber: 6g
- (Values may vary depending on ingredient substitutions and portion sizes.)
Recipe Notes & Pro Tips
- 💡 Air Fryer Tips for Mediterranean Cooking:
- ✔ Use minimal oil – A light spray of olive oil enhances crispiness without making food greasy.
- ✔ Avoid overcrowding – Air circulation is key for even cooking.
- ✔ Flip halfway – Ensures golden-brown, evenly cooked results.
- ✔ Experiment with spices – Try za’atar, harissa, or sumac for unique Mediterranean flavors.
More Mediterranean Air Fryer Recipes to Try
- 🍢 Greek Chicken Souvlaki Skewers – A flavorful mix of chicken, lemon, and oregano.
- 🐟 Herb-Crusted Air Fryer Salmon – A quick, protein-rich meal.
- 🥒 Air-Fried Zucchini Fritters – A crispy, healthy snack.
- 🍆 Mediterranean Eggplant Parmesan – A lighter take on the classic dish.
- 🌿 Crispy Air Fryer Chickpeas – A perfect on-the-go snack.