12 Air Fryer Meal Prep Recipes Under 500 Calories

Hey, you know that moment when you stare into the fridge on a busy Monday, wishing healthy meals would just appear? I’ve been there more times than I care to admit, juggling work and trying to stay on track with calories. That’s why I turned to my air fryer for meal prep—it crisps everything up without the guilt of deep frying, and these 12 recipes all clock in under 500 calories per serving. I whipped them up over weekends, and they saved my sanity during the week.

1. Buffalo Chicken Tenders

I crank out these buffalo chicken tenders when I crave something spicy but don’t want to blow my calorie budget. They pack that classic wing flavor with way less mess, and you batch them easily for lunches. Ever wondered why buffalo sauce hits the spot every time? It’s the tang that keeps you coming back.

Start with boneless chicken breasts, slice them into tenders, and coat them in a mix of flour, paprika, garlic powder, salt, and pepper. Dip in beaten egg, then roll in panko breadcrumbs for crunch. Air fry at 400°F for 10-12 minutes, flipping halfway, until golden. Toss in buffalo sauce right after. Each serving gives you about 320 calories and plenty of protein to keep you full.

These store beautifully in airtight containers for up to four days in the fridge—reheat in the air fryer for that fresh crisp. I use my go-to meal prep containers like these stackable ones (https://amzn.to/mealprepcontainers) to keep portions sorted. If you’re chasing more protein-packed ideas, check out these 15 chicken meal prep recipes high in protein. Get Full Recipe.

2. Coconut Shrimp

Coconut shrimp always feels like a treat, but I make mine in the air fryer to skip the oil bath. They’re sweet, crunchy, and perfect for prepping ahead since they reheat without getting soggy. Who knew you could get restaurant vibes at home without the calorie overload?

You need large shrimp, peeled and deveined, plus shredded coconut, flour, egg whites, panko, salt, and a dash of cayenne. Coat shrimp in flour, dip in egg whites, then roll in a coconut-panko mix. Spray with cooking oil—I swear by this non-stick spray (https://amzn.to/cookingspray)—and air fry at 375°F for 8-10 minutes, turning once. Around 280 calories per serving, dipping optional in a light sweet chili sauce.

Pop them into divided containers with some veggies for balanced meals. They last three days chilled, and I portion them out Sunday nights. Speaking of seafood swaps, if shrimp isn’t your thing, try plant-based alternatives like tofu for similar crunch—boosts semantic variety in your diet too.

3. Veggie Spring Rolls

I throw together these veggie spring rolls when I need something light and fresh for meal prep. They’re stuffed with crisp veggies and air fried to perfection, no deep fryer drama. Isn’t it funny how something so simple can make you feel like a pro chef?

Grab rice paper wrappers, carrots, cabbage, bell peppers, cucumber, green onions, and a bit of soy sauce for dipping. Soften wrappers in water, fill with julienned veggies, roll tight, and brush with oil. Air fry at 390°F for 12-15 minutes until crispy. Each roll lands at 150 calories, super low for snacking or sides.

They keep well in the fridge for up to three days—wrap in damp paper towels to avoid drying. I use silicone liners in my air fryer basket (https://amzn.to/siliconeliners) to prevent sticking without extra calories. For more veggie-focused preps, you might also love these 21 healthy high-protein bowls you can prep ahead.

4. Onion Rings

Onion rings get a bad rap for being calorie bombs, but I air fry mine to keep things in check. They’re addictive, crunchy, and ideal for batch prepping as a side. Ever tried making them healthy? It’s easier than you think, and way more satisfying than store-bought.

Slice a large onion into rings, dip in buttermilk, then coat in a mix of flour, cornmeal, paprika, garlic powder, and salt. Spray with oil and air fry at 400°F for 10-12 minutes, shaking the basket midway. About 200 calories for a generous serving.

Store in containers and reheat for that just-made texture—they hold up four days. My tongs make flipping a breeze (https://amzn.to/airfryertongs), no burns here. IMO, pairing them with lean proteins elevates any meal.

If this crunchy vibe appeals, check out related ideas like these 10 high-protein ground turkey meal prep ideas or this 7-day high-protein meal prep for busy professionals. They complement the low-cal sides perfectly.

5. Salmon with Asparagus

I rely on this salmon and asparagus combo for quick, omega-rich meal preps. The air fryer locks in moisture without added fats, and it’s ready in minutes. Why does salmon always feel fancy yet so effortless?

Take salmon fillets, asparagus spears, lemon, garlic, olive oil spray, salt, and pepper. Season salmon, toss asparagus in minimal oil, and air fry together at 400°F for 10-12 minutes. Flip the fish halfway. Hits 380 calories per plate, with heart-healthy fats.

Portion into containers for up to three days—reheat gently to avoid drying. I grab my digital thermometer (https://amzn.to/thermometer) to ensure perfect doneness every time. According to Healthline, air frying preserves nutrients better than other methods (https://www.healthline.com/nutrition/air-fryer#benefits).

6. Chicken Fajitas

Chicken fajitas in the air fryer? I make a big batch for the week, and the flavors build over time. They’re zesty, colorful, and under control calorie-wise. Don’t you love when meal prep tastes better on day two?

Slice chicken breasts, bell peppers, onions, add fajita seasoning, lime juice, and a touch of oil. Toss everything, air fry at 375°F for 15-18 minutes, stirring occasionally. Around 350 calories per serving, wrap in lettuce for extra low-cal.

They store great in the fridge for four days—use glass containers to avoid staining. My spice set keeps things fresh (https://amzn.to/spiceset). Get Full Recipe.

Speaking of flavor-packed preps, if fajitas spark your interest, try these 25-30 minute meal prep dinners packed with protein or explore the ultimate meal prep grocery list for protein lovers.

7. Turkey Meatballs

These turkey meatballs come out juicy in the air fryer, and I prep double batches for versatility. Throw them in salads or pasta—zero boredom. Isn’t ground turkey the unsung hero of lean proteins?

Mix ground turkey, breadcrumbs, egg, garlic, onion, Italian seasoning, and parmesan. Form balls, spray lightly, air fry at 380°F for 12-15 minutes, turning once. Each serving: 290 calories, high in protein.

Freeze extras or fridge for five days—reheat adds no calories. I chop ingredients on this sturdy cutting board (https://amzn.to/cuttingboard). For dairy-free twists, swap parmesan with nutritional yeast, adding semantic depth to your nutrition.

8. Zucchini Fries

Zucchini fries satisfy my fry cravings without the regret, and they’re a breeze to prep in bulk. Crispy outside, tender inside—what’s not to love? You air fry them, and suddenly veggies feel indulgent.

Cut zucchini into fries, coat in egg, then a mix of panko, parmesan, garlic powder, and herbs. Air fry at 400°F for 10-12 minutes, shaking halfway. Just 120 calories per batch.

They last three days chilled—pair with dips for meals. My knife set makes slicing uniform (https://amzn.to/knifeset). FYI, zucchini’s low carbs make it great for balanced plates.

9. Lemon Garlic Shrimp

I whip up lemon garlic shrimp for light, zingy meal preps that feel gourmet. The air fryer infuses flavor fast, no stovetop fuss. Ever notice how citrus brightens everything up?

Marinate shrimp in lemon juice, garlic, olive oil, parsley, salt, and pepper. Air fry at 375°F for 6-8 minutes, no flipping needed. About 240 calories per serving.

Store in containers for two-three days—fresh herbs keep it vibrant. Use storage bags for freezing (https://amzn.to/storagebags). Get Full Recipe.

If shrimp gets you thinking seafood, you might also dig these 12 beef meal prep recipes for busy weeks for variety, or this 10 high-protein pasta meal prep recipes to mix carbs smartly.

10. Sweet Potato Wedges

Sweet potato wedges are my go-to for hearty, under-500 sides in meal prep. They caramelize beautifully in the air fryer, adding natural sweetness. Why settle for boring potatoes when these pack vitamins?

Cut sweet potatoes into wedges, toss with minimal oil, paprika, cumin, salt. Air fry at 400°F for 15-20 minutes, tossing midway. 220 calories each.

They hold up four days in the fridge—reheat crisps them right back. My air fryer itself is a game-changer (https://amzn.to/airfryer). Compare to white potatoes: sweets offer more fiber, enhancing gut health semantically.

11. Tofu Cubes with Veggies

Tofu cubes with veggies keep my plant-based preps exciting, crisping up nicely in the air fryer. High protein, low effort—perfect for vegetarians. Doesn’t tofu surprise you with its versatility?

Press tofu, cube it, toss with broccoli, carrots, soy sauce, ginger, garlic. Air fry at 390°F for 15-18 minutes, stirring. Around 310 calories per bowl.

Fridge for four days, flavors meld. Silicone mat prevents sticking (https://amzn.to/siliconemat). For nut butter alternatives, think peanut vs almond—both boost protein, but almond’s milder for some dishes.

12. Eggplant Parmesan

I transform eggplant parmesan into a lighter meal prep staple with the air fryer. Cheesy, saucy, but calorie-smart. Who says comfort food can’t fit your goals?

Slice eggplant, dip in egg, coat in breadcrumbs and parmesan, air fry at 375°F for 10 minutes per side. Top with marinara and mozzarella, fry another 5. 410 calories serving.

Stores three days—layer in containers. According to Mayo Clinic, baking or air frying cuts fats in traditional recipes (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-cooking/art-20046366).

If eggplant inspires Italian vibes, check out meal prep 101: how to save time, eat healthy and stay consistent for more tips.

Related Recipes You’ll Love

Looking for more ways to amp up your meal prep game? Here are some picks that tie in nicely with these air fryer gems, grouped for easy browsing.

More High-Protein Boosts:

• 7 high-protein meal prep ideas for beginners
• 21 high-protein meal prep recipes to keep you full all week

Quick Plans and Lists:

• 5-day high-protein meal plan for weight loss printable
• The ultimate meal prep grocery list for protein lovers

I pull from these when I need variety beyond air frying—they keep things fresh without extra effort.

Wrapping It Up

There you have it—12 air fryer recipes that make meal prep feel less like a chore and more like a win. I mix and match them weekly to stay under 500 calories without sacrificing taste, and they’ve kept me consistent. What recipe will you try first? Grab your air fryer, stock up on basics, and see how much easier your weeks get.