October 23, 2025, 2:42 pm | Read time: 5 minutes

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Recipe 1: Air Fryer Salmon Pasta with Peas and Lemon Freshness

The inspiration for this recipe came spontaneously: After a long day, I wanted something warm on the plate that was filling but not heavy. So a piece of salmon, a handful of peas, and some whole wheat pasta ended up in the air fryer–along with a splash of lemon. The result: a surprisingly aromatic, protein-rich pasta ready in less than 15 minutes. The fish remains wonderfully tender, the peas retain their bite, and the lemony finish adds freshness to the creamy sauce.

Salmon is considered a valuable food for the body and mind. Its polyunsaturated omega-3 fatty acids support brain and nerve cell function, have a positive effect on cholesterol levels, and can reduce inflammatory processes in the body. This makes the fish an important contributor to heart and vascular health.¹

Peas also have a lot to offer nutritionally, as they are among the best plant-based protein sources due to their high protein content. In addition, they provide complex carbohydrates, fiber, and numerous vitamins and minerals, which keep you full for a long time while stabilizing energy levels. Combined with whole wheat pasta, they ensure that the dish is not only balanced but also particularly nutrient-rich and wholesome.²

The dish is rounded off with fresh lemon, which not only adds flavor but also offers health benefits. Its high vitamin C content covers a large part of the daily requirement and supports both the immune system and collagen formation and cell protection. Additionally, the antioxidant vitamin C acts as a natural counter to free radicals, helping to protect cells from oxidative stress.³

This creates a balanced pasta dish in the air fryer that harmoniously combines nutrient density and enjoyment–ideal for anyone who wants to eat quickly, freshly, and healthily.

Ingredients (for 1 serving):

• 80 g whole wheat pasta (pre-cooked)
• 100 g salmon fillet (raw, cubed)
• 50 g peas (frozen)
• 1 tsp olive oil
• Juice of ½ lemon
• 2 tbsp cottage cheese or ricotta
• Salt, pepper, dill

Preparation:

1. Mix salmon, peas, oil, salt, pepper, and dill in a small ovenproof dish.
2. Cook in the air fryer at 180°C for about 10 minutes.
3. Stir in pasta, refine with lemon juice and cottage cheese.
4. Let it sit briefly–and enjoy.

Also interesting: Healthy Halloween snacks for kids in the air fryer

More on the topic

Quick, Healthy, and Delicious 3 High-Protein Chicken Recipes for the Air Fryer

Tips from FITBOOK Editor In 15 Minutes! These 5 Nutrient-Rich Air Fryer Recipes Will Save Your Dinner

Recipe 2: Mediterranean Air Fryer Pasta Bowl with Whole Wheat Noodles

This bowl tastes like a vacation in the Mediterranean region–light, aromatic, and quick to make. The dish combines whole wheat pasta, fresh vegetables, and a creamy lemon yogurt into a balanced meal that is filling but not heavy. The hot air cooking keeps the vegetables crisp and the flavor particularly intense.

Zucchini is a true multitasker: It contains calcium, magnesium, iron, B vitamins, vitamin A, and vitamin C–all with only about 19 kilocalories per 100 grams. This makes it a very low-calorie but nutrient-rich component of vegetable cuisine.⁴

Greek yogurt provides high-quality protein with low fat content and also supplies the body with calcium, potassium, phosphorus, as well as vitamins A, E, and B–important for bones, muscles, and cell protection. Together with whole wheat pasta, it creates a Mediterranean bowl that perfectly combines lightness and nutrient density.

Ingredients (for 1 serving):

• 80 g whole wheat pasta (cooked)
• ½ zucchini, diced
• 1 handful cherry tomatoes
• 1 tsp olive oil
• 2 tbsp Greek yogurt (1.5% fat)
• Juice of ½ lemon
• Salt, pepper, oregano

Preparation:

1. Mix pasta and vegetables with oil, salt, pepper, and oregano.
2. Bake in the air fryer at 180°C for about 8 to 10 minutes.
3. Serve with lemon yogurt and enjoy warm.

Recipe 3: High-Protein Pasta Bake with Chicken and Spinach

A creamy casserole from the air fryer? Yes, it works–and surprisingly well. The even hot air cooking creates a fine, golden crust while the inside remains wonderfully juicy. This combination of whole wheat pasta, lean chicken, ricotta, and fresh spinach ensures that the dish is not only creamy and flavorful but also balanced and nutrient-rich.

Chicken breast is an excellent source of high-quality protein and contains little fat. It provides essential amino acids, which are important for cell building and tissue repair. Spinach complements the dish with iron, magnesium, folic acid, and secondary plant compounds that have antioxidant effects and support the immune system.⁵

Ricotta finally brings creaminess without being heavy. It contains little fat and calories but a lot of calcium, potassium, and phosphorus–minerals that are crucial for bones, muscles, and energy metabolism. This makes the pasta bake a nutrient-dense yet light fitness meal.⁶

Ingredients (for 2 servings):

• 120 g whole wheat pasta (pre-cooked)
• 150 g cooked chicken breast, diced
• 80 g ricotta (part-skim)
• 1 handful fresh spinach
• 1 tsp olive oil
• Salt, pepper, nutmeg

Preparation:

1. Mix all ingredients in a small dish.
2. Bake in the air fryer at 175°C for about 12 minutes.
3. Let it rest briefly and serve.