July 14, 2025, 11:01 am | Read time: 6 minutes
When you come home in the evening with a growling stomach, motivation is usually at rock bottom. You don’t feel like standing around cooking for long, nor do you want another hummus sandwich. But you also don’t want to order takeout. That’s where the air fryer comes in. FITBOOK editor Julia Freiberger presents her five most nutrient-rich recipes.
The air fryer was never a trendy gadget for me–it was a quiet revolution. It accomplishes tasks that used to take me a lot of time, many pans, and at least one annoying cutting board. Now I know: If I want to eat something warm, nutritious, and truly filling within 15 minutes, the air fryer is my safest option.
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Overview
What Quick Recipes Really Need to Do
Quick doesn’t always mean effective. I’ve learned: It’s not enough for a dish to be on the table in ten minutes if it doesn’t make me feel full or satisfied. Especially after a busy day–with appointments, emails, mental work–I need something in the evening that doesn’t stress me further but still gives me energy back.
For me, this means: as few ingredients as possible, minimal chopping, no pot chaos. At the same time, it should do more than just fill me up. I want vitamins, protein, good fats. No feeling of fullness, no blood sugar crash. And please, no artificial seasoning from packets. That’s why I’ve chosen these five recipes. They provide nutrients without being heavy. They fill you up without making you sluggish–with ingredients you already have in the fridge or can easily get.
Also interesting: “My 3 Favorite Summer Recipes–Healthy and Refreshing from the Air Fryer”
Chickpea Bowl with Roasted Vegetables and Yogurt-Tahini
If you crave something warm in the evening but don’t want to stand in the kitchen, this bowl is my ultimate everyday savior. It consists of crispy chickpeas, roasted vegetables, and a fresh yogurt dip. Everything from the air fryer, all in under 15 minutes–and still a real, wholesome dinner.
Chickpeas provide plant-based protein, fiber, and minerals like iron and zinc. Add sweet potatoes as a filling base or carrots if you want to cut carbs but still add volume to the meal. The dish is topped with leafy greens and a creamy dip made from yogurt and tahini for healthy fats.1
Ingredients (for 2 servings):
- 1 can of chickpeas (drained, patted dry)
- 2 carrots or 1 small sweet potato (cut into sticks)
- 1 tbsp olive oil
- 1 tsp paprika powder
- ½ tsp cumin
- Salt, pepper
- 2 handfuls of arugula or spinach leaves
- 4 tbsp plain yogurt
- 1 tsp tahini
- Juice of half a lime
Preparation:
Mix chickpeas and vegetables separately with oil and spices. Cook together in the air fryer at 200°C for about 12 to 13 minutes, shaking occasionally. For the dip, mix yogurt, tahini, and lime juice, lightly salt. Arrange everything in a bowl, topped with fresh greens.
Secret tip: If you want more protein, you can add a boiled egg or some crumbled feta–it adds extra fullness and flavor. Did you know that you can even cook eggs in the air fryer? Simply cook raw (with shell!) for about 9 minutes at 150°C–then cool and peel as usual. Ideal for those who want to avoid the stove entirely.
Salmon Fillet with Broccoli and Lemon
I call it my “Lazy Gourmet” dinner: Fresh fish, steamed vegetables, a splash of lemon–done. This recipe proves that quick cooking doesn’t have to taste like microwave meals.
Salmon provides high-quality protein, omega-3 fatty acids, and vitamin D–broccoli complements it with calcium, vitamin C, and phytochemicals. Together, they form a light dinner that doesn’t overwhelm but keeps you full for a long time.2 And: Both cook simultaneously in the air fryer–perfect for evenings with minimal patience and maximum hunger.
Ingredients (for 2 servings):
- 2 salmon fillets (about 120 g each)
- 200 g broccoli florets
- 1 garlic clove
- 1 tbsp olive oil
- Juice of half a lemon
- Salt, pepper
Preparation:
Mix broccoli with oil, lemon juice, and chopped garlic. Season salmon. Place everything in the air fryer and cook at 180°C for about 10 to 12 minutes.
Secret tip: Sprinkle with fresh cress or sesame seeds–looks great and adds extra crunch.
Wrap with Spinach and Feta
When the fridge seems empty, there’s usually enough for this wrap. Spinach from the freezer, some feta, a few leftover vegetables–and suddenly there’s a warm, filling dinner on the plate.
Feta contains calcium and lactic acid bacteria, spinach brings iron and folic acid–together they create a balanced combination of nutrients, flavor, and texture. In the air fryer, the wrap becomes crispy on the outside, soft and cheesy on the inside.3
Ingredients (for 2 servings):
- 2 whole grain wraps
- 1 handful of baby spinach or thawed frozen spinach
- 1 small bell pepper
- 80 g feta
- 1 tsp olive oil
Preparation:
Fill wraps with vegetables and feta, roll up, brush with oil. Bake at 180°C for about 7 to 8 minutes.
Secret tip: Serve with a yogurt-herb dip–makes for a balanced, warm evening meal.
Sweet Potato Cubes with Tofu
Sweet potato and tofu are, in my opinion, a dream team: nutritious, quick to make, pleasantly filling.4
Sweet potatoes provide beta-carotene, vitamin E, and potassium. Tofu brings plant-based protein, iron, and magnesium. In the air fryer, they become a hearty mix with crispy edges and a soft center–almost like from the wok, but without the “stir-fry stress.”
Ingredients (for 2 servings):
- 1 large sweet potato
- 150 g tofu
- 1 tbsp soy sauce
- 1 tbsp sesame oil
Preparation:
Peel and cube sweet potato, cut tofu into pieces and marinate. Bake at 200°C for about 12 minutes.
Secret tip: Serve with fresh cilantro–ready is the quick bowl.
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Mini Chocolate Brownies Without Sugar
Sometimes I need something sweet in the evening. These brownies are my solution: without refined sugar, but with real chocolate flavor. Banana provides natural sweetness and moisture, almonds deliver good fats and filling fiber.5 Poured into silicone molds and briefly baked, they become small energy bombs that still taste good the next day. Of course, I should mention that this is not a full dinner–but rather a sweet snack you can enjoy after dinner (without guilt).
Ingredients (for 4 mini brownies):
- 1 ripe banana
- 1 egg
- 2 tbsp ground almonds
- 2 tbsp cocoa powder
- 1 tsp baking powder
- Optional: 1 tsp maple syrup
Preparation:
Mix everything well, fill into small molds, and bake at 160°C for about 12 minutes.
Secret tip: Serve with coconut yogurt and frozen raspberries–tastes like dessert, but is perfectly suitable for everyday enjoyment.