Perfectly Crispy

My 6 Favorite Air Fryer Recipes

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FLEXIBLE DIETING LIFESTYLE

 Buffalo Chicken Chalupas
Serving Size: 1 Chalupa Macros for each Buffalo Chicken Chalupa:
Recipe Makes: 247 Cals, 11g Carbs, 7g Fat, 35g Protein
10 Buffalo Chicken Chalupas Macros for the WHOLE Batch Buffalo Chicken

(1/10th dip in each chalupa):

1,147 Cals, 13g Carbs, 15g Fat, 240g Protein

Ingredients for Buffalo Chicken Dip Ingredients for 1 Chalupa (1/10th buffalo
2lbs Chicken Breast
Chicken Dip)
1/3rd Packet Ranch Dip Seasoning 1 Joseph's Pitas
170g Plain Non Fat Greek Yogurt 10g 2% Colby Jack Cheese
113g 2% Cottage Cheese 10g Part Skim Mozzarella
113g Franks Red Hot Buffalo Sauce - Roma Tomato
- Shredded Romaine/Lettuce

Directions
1. Take your chicken breast and pat dry with a paper towel. Then flatten. I just use my fist lol.
2. Then season both sides with a ranch dip seasoning. Spray both sides with a cooking spray of your choice and
then air fry on 400 degrees F for 9-10 minutes.
3. While that’s cooking, make your buffalo chicken sauce by adding your greek yogurt, cottage cheese and franks
red hot buffalo sauce to a small blender. Blend till smooth.
4. Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce.
5. Now put together your chalupas. Lay one pita down then add to on side 5g mozzarella, 5g colby jack, 1/10th of
your buffalo chicken dip, 5g mozzarella, 5g colby jack.
6. Fold your chalupa tightly. Spray both sides with cooking spray and add to the air fryer on 400 degrees F for 4
minutes. I added some ramekins on top of each one to make sure they stayed closed while in the air fryer.
7. Once done, open them up, add your tomato and lettuce and enjoy!
 Crispy Chicken Tender

w/ Low Cal Garlic Parmesan Sauce

Serving Size: 1 Chicken Tender Nutrition facts:
Recipe Makes: 16 Chicken Tenders 212 Cals, 9g Carbs, 12g Fat, 17g Protein

Ingredients for Seasoning Mix Ingredients for Low Cal Garlic Parmesan
Chicken Tenders (need two different Sauce
(makes 16) batches of this) 120g Plain Non Fat Greek 2 Whole Bulbs
1.5lb Chicken Breast cut 2 tsp Garlic Powder Yogurt Roasted Garlic
into Tenders 2 tsp Paprika 45g Light Mayo ½ tsp Sea Salt
40g All Purpose Flour 1 tsp Sea Salt 15g Apple Cider Vinegar ¼ tsp Black Pepper
10g Corn Starch 1 tsp Black Pepper 2g Zero Cal Sweetener ¼ tsp Red Pepper Flakes
60g Panko 1 tsp Onion Powder 1 Fresno Chile Pepper ¼ tsp Oregano
100g Egg Whites 1 tsp Chili Powder 2g Zero Cal Sweetener ¼ tsp Basil
30g Franks Red Hot 10g Grated Parmesan - Juice from ½ Lemon
Buffalo Sauce

Directions
1. Roast your garlic bulbs first because they will take 40-50 minutes. Do this by cutting off the tops of the bulbs,
spray the exposed area with non stick olive oil spray and sprinkle with sea salt, black pepper. Wrap loosely each
garlic bulb in aluminum foil and bake on 400 degrees F for 40-50 minutes.
2. Now to make the chicken tenders. Make 3 stations. The first station will be 40g all purpose flour, 10g corn starch, a
batch of the seasoning mix. Second station will be seasoning mix and 60g panko. Third station will be 100g egg
whites plus 30g franks red hot buffalo sauce.
3. Add tender to flour station, then egg station then to panko station. Repeat for all your tenders. Air fry these on
400 degrees F for 9-10 minutes.
4. Once garlic is done roasting, it’s time to make the garlic parmesan sauce. Add all your ingredients into your bowl
and mix till smooth.
5. Now pair with your sauce the chicken tenders and enjoy!
 Crispy Taco Pockets

Serving Size: 1 Hot Pocket Nutrition facts:

Recipe Makes: 10 Hot Pockets 121 Cals, 10g Carbs, 3.5g Fat, 12.5g Protein

Ingredients for Taco filling (makes about Rest of ingredients

10 Pockets)
5 Low Carb Tortillas (I used 

16oz 96/4 Lean Ground Beef 10g All Purpose Flour)

1 Packet Taco Seasoning

56g 2% Mexican Cheese Low Cal Avocado Lime Dipping Station
2 Light Laughing Cow Cheese Wedges 1 Medium Avocado (about 4.5 oz)
60g Reduced Sodium Chicken Broth ½ Cup Water (add more if still too thick)
15g Cilantro
- J uice from 1 Lime
- Sea Salt
- Cumin

Directions
1. Brown your 96/4 Lean Ground Beef in a pan on a 7/10 heat. Then add y our taco seasoning and mix. Add 60g of
chicken broth to keep it nice and juicy.

2. Then lower the heat of the pan and add y our mexican cheese, cheese wedges and nutritional y east. Mix all
together.

3. Highly recommend watching the video for this part on how I make these pockets. Hard to explain without seeing
it visually.

4. O nce pockets are done (makes 10), add to air fryer and spray with non stick cooking spray. Air fry on 400
degrees F for 4-5 minutes. Then it’s time to enjoy!

P.S. The Low Cal Avocado Lime D ipping Station is just adding all those ingredients to a small blender and
blending till smooth!
 Jalapeño Popper Hot Pockets
Serving Size: 1 Hot Pocket Nutrition facts:
Recipe Makes: 4 Hot Pockets 244 Cals, 26g Carbs, 4g Fat, 26g Protein

Ingredients for Jalapeño Popper Filling Rest of ingredients for hot pockets
1lb Chicken Tenders 8 Slices Low Calorie Bread (I used Natures Own
½ Packet Ranch Dip Mix Butterbread)
150g Plain Non Fat Greek Yogurt 50g Egg Whites
3 Light Laughing Cow Cheese Wedges - Non Stick Cooking Spray
2 Jalapeños
42g 2% Colby Jack Cheese
75g Black Beans
50g Sweet Corn
50g Pico (optional. Had some homemade
leftovers so threw them in there)

Directions
1. Season and cook your chicken tenders with 1/4th of the ranch dip seasoning mix. I went air fryer for 9 minutes on
400 degrees F. Looking for 165 internal temp. Let set for about 10 minutes and then chop into small pieces.
2. Then add your 2 jalapeños in your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for
5-7 minutes to roast them. Then once those are done, take seeds out and dice them up.
3. Now to put together the jalapeño popper dip. Add all your ingredient into your bowl (including 1/4th packet
ranch dip mix) and mix. Super simple.
4. Then for the hot pockets, get 8 slices of your bread. You’ll have enough of the dip for 6 hot pockets but I only
made 4. Lay down one slice and generously brush egg whites on the edges. Then add your jalapeño popper
filling to filling to middle.
5. Now take another slice of bread and brush egg whites on the edges. Then add that slice face down on top of the
bottom slice. Then brush more egg whites on the edges. Press down the edges with your fingers. Then crimp with
a fork and slice off the extra with a pizza cutter.
6. Add your hot pockets to your air fryer and air fry on 400 degrees F for 4-5 minutes or until golden. Then enjoy!
 Thiccc McChicken
Serving Size: One McChicken Nutrition Facts
Recipe Makes: 3 McChickens 316 Cals, 30g Carbs, 4g Fat, 40g Protein

Ingredients (makes 3 McChickens):

16oz Lean Ground Chicken Breast 3 Lower Cal Burger Buns (used 120 Cal Sara Lee ones)
20g Yellow Mustard 21g Low Fat Mayo
30g Corn Flakes - Paprika
- Sea Salt - Garlic Powder
- Black Pepper - Onion Powder
- Garlic Powder - Shredded Lettuce
- Onion Powder

Directions
1.) Add to a bowl your ground chicken, yellow mustard, sea salt, black pepper, garlic powder and onion powder. Mix
together and form into 3 even size balls.
2.) ow add your corn flakes along with your paprika, garlic powder and onion powder to a small blend and pulse a
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few times.
3.) Add to a shallow bowl our corn flakes mixture. hen take one of your balls and add to the mixture and goat it
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well. hen form into a patty with your hands. he coating of the balls first before forming to patties makes it a
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whole lot less sticky when forming into patties.

4 .) ow carefully add your patties your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for
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10 12 minutes flipping halfway through.

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5 .) hen build your McChickens with toasted bottom bun, McChicken patty, lettuce, low fat mayo on top toasted
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bun and en oy
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* You can 100 make these into smaller McChicken patties ust ad ust the cooking time based on how thick they
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are.
 Triple Chocolate Brownie

Protein Pizookie
Serving Size: Whole Pizookie Macros for the Whole Pizookie

Recipe Makes: 1 Pizookie (w/out ice cream on top):

479 Cals, 51g Carbs, 15g Fat, 41g Protein, 12g Fiber

Ingredients (makes 1)
40g Vanilla Whey/Casein Blend Protein Powder (I use - Pinch of Sea Salt
my brand @‌Flex_Brands and “FDL” saves you 15%) 80g Canned Pumpkin
20g Special Dark Unsweetened Baking Cocoa 30g Sugar Free Pancake Syrup
15g All Purpose Flour 1 Large Egg (room temp)
4g Zero Cal Sweetener 15g Melted Mini Chocolate Chips
3g Baking Soda 7g Mini Chocolate Chips for on top of brownie

Directions
1.) Add all your dry ingredients into a bowl (except mini chocolate chips) and mix to avoid clumping. Then add all
your wet ingredients. Mix till you get a cookie dough consistency.
2.) Now add to a small dish you mini chocolate chips and microwave them for 40 seconds to melt. Then fold in your
melted mini chocolate chips into the brownie batter.
3.) Add your cookie dough to a 6.5 in cast iron skillet and then add another 7g of mini chocolate chips on top.
4.) Air fry on 300 degrees F for 6 minutes. Let cool for a few minutes and then add your ice cream on top! Mine was
my Cookies & Cream Protein Ice Cream Recipe. Enjoy!