10 Healthy Air Fryer Breakfast Recipes

The air fryer has really revolutionized weight loss.  This little kitchen counter device cooks foods by circulating heated air around it, creating that appealing crunchy outside that was once only attainable by frying in lots of fat.

By cutting much of the fat out of your favorite fried food recipes, you can blast calorie counts by 70 to 80 percent. What that means is that once forbidden foods—from French fries to donuts—are now back on the menu.

The air fryer can be your savior in the morning because it cooks foods quickly. Even if the entire family is rushing around to get to work or school, you can have a Sunday morning breakfast any day of the week.

Check out these 10 air fryer breakfast recipes that are ready in minutes:

1. Air Fryer Apple Cinnamon French Toast >

Sounds fancy, tastes fancy, and whips up so quickly in the air fryer that you can have French toast for a weekday breakfast even if you got up late.

Four pieces of whole wheat bread are soaked in a mixture of egg, nonfat milk, cinnamon and unsweetened applesauce, then cooked to perfection in the air fryer. You can top the French toast with chopped apples or put them in the air fryer so they’re soft and warm. Serve as is for 135 calories and one and a half SmartCarbs per serving (recipe makes four). You can also add a little maple syrup or a dollop of  low-fat whipped cream, each of which counts towards your daily Extras. Get the full recipe here! >

2. Air Fryer Baked Eggs >

Eggs have gotten a bad rep over the years but they’re actually a healthy source of protein, so they score high on the satiety scale. This recipe puts them in your reach on even the busiest mornings because they’re combined with just a few other ingredients and cooked in ramekins in your air fryer. Crack one low-cal egg (about 78 calories) in a ramekin and sprinkle with a mix of rosemary, thyme, parsley and pepper. Add a handful of thinly chopped spinach and toss in some diced onion.  Cook for about five to eight minutes and enjoy this air fryer breakfast that counts as one PowerFuel. Get the full recipe here! >

3. Air Fryer Skinny Jelly Donuts >

Skinny jelly donuts? Sounds like an oxymoron, doesn’t it? But this recipe delivers the goods for only 132 calories per donut (and one SmartCarb and two Extras). You start with higher fiber whole wheat pastry flour, baking powder, baking soda and nutmeg. Add a large egg, Truvia Sugar Blend, nonfat milk, nonfat plain Greek yogurt, light butter and vanilla extract. Bake for about eight minutes. After they’ve cooked, use a pastry bag filled with sugar free jelly to pipe a little jelly into the center of each donut. Get the full recipe here! >

4. Air Fryer Sausage, Potatoes and Veggies >

You won’t believe how quickly this tasty breakfast comes together. Simply add quartered baby potatoes, chopped zucchini, olive oil and a pinch of garlic to a bowl. Transfer the mixture to your air fryer and cook for about 10 minutes or however long it takes to cook the potatoes. Add chicken sausage to the air fryer and cook for another seven minutes. One serving of this delicious meal is only 247 calories and counts as one SmartCarb, one PowerFuel, one Extra and half of a Vegetable. Get the full recipe here! >

5. Pumpkin Pecan Clusters >

All the flavors of the fall season combine in this one hearty yet healthy grab-and-go breakfast that not only contains pumpkin spice, but also REAL pumpkin and pumpkin seeds. Also in this tasty mix: pecans, dried cranberries, oats, brown sugar and some vanilla for flavor. One of these crispy snacks is just 159 calories and counts as one SmartCarb and two Extras. Get the full recipe here! >

6. Air Fryer Apple Fritter >

Crispy on the outside, soft on the inside, filled with chunks of apple . . . mmm, it’s what we love about apple fritters. It used to be impossible to get that texture without frying batter in lots of oil, but the air fryer has changed all that. You can enjoy all that sweet, cinnamon goodness for only 128 calories per serving. This easy recipe combines one diced apple into a batter made with whole wheat pastry flour and only two teaspoons of sugar! There’s not even any oil—parchment paper keeps these flavorful fritters from sticking. Count this as one SmartCarb and one Extra. Get the full recipe here! >

7. Air Fryer Frittata >

Brunch on a diet just got a whole lot easier with this frittata, which combines high-protein (and filling) egg whites with all your favorite frittata flavors: tomato, mushrooms and chives. You can use prepared egg whites available in the dairy section of your supermarket to cut down on time. The best thing about this recipe, after its flavor, is the fact that it’s only 75 calories a serving and counts as one PowerFuel. Have it for brunch with a side salad, or save half to enjoy as a snack later in the day when you really need to fight off food cravings. Get the full recipe here! >

8. Blueberry Cheesecake Donuts >

No, we’re NOT kidding you. You can enjoy one of these decadent and delicious donuts with your morning coffee for only 161 calories. That’s because it’s made the Nutrisystem and air fryer way. Fiber-rich whole wheat pastry flour is the base of the batter. We also add an egg, Truvia Sugar Blend, nonfat milk, nonfat plain Greek yogurt, light butter and fresh blueberries. Your donuts are ready in the air fryer in just 10 minutes! Glaze them with a mixture of blueberry syrup (made by simmering fresh blueberries on the stove for five minutes) and fat-free cream cheese whirred into spreadable form in the blender. One of these sweeties counts as one SmartCarb and three Extras. Get the full recipe here! >

9. Air Fryer Stuffed Peaches >

Gourmet dessert or decadent breakfast? These granola-filled, sweet and juicy peaches could be either. Tell the truth: You’ve always wanted to have dessert for breakfast. And they’re oh so easy to make. Simply slice two medium, slightly underripe peaches in two and discard the pits. Bake them in your air fryer, skin side up, for five minutes. While they’re cooking, whip up the granola filling: oats, light butter, brown sugar and cinnamon. Spoon it into each peach half and cook for another five minutes. The filling will get runny and gooey and taste divine—all for only 97 calories per peach half, which counts as one SmartCarb and one Extra. Get the full recipe here! >

10. Air Fryer Skinny Chocolate Donuts >

Lovers of chocolate and donuts will also love the fact that those aren’t forbidden foods on the Nutrisystem plan. In fact, you can get your “fix” of both without guilt by making our air fryer version of chocolate donuts. One is only 135 calories, made with very little fat and sugar but with all the great taste of your favorite coffee shop donuts. The secret is the whole wheat pastry flour batter, nonfat milk and nonfat plain Greek yogurt. It gets its satisfying flavor from a Truvia Sugar Blend and unsweetened cocoa powder that eliminates even more fat. As a bonus, there’s a chocolate glaze made with unsweetened cocoa powder, milk, Greek yogurt and Truvia Sugar Blend. With the help of a donut cup for your air fryer, your donuts are done in only six minutes. Count these sweet treats as one SmartCarb and two Extras. Get the full recipe here! >

Looking for more quick, easy and healthy breakfast options? Nutrisystem is the plan for you! Learn more about our delicious and nutritious meal delivery service >

The post 10 Healthy Air Fryer Breakfast Recipes appeared first on The Leaf.

Frequently Asked Questions

Do smoothie cleanses work?

The main question is whether your body is getting rid of toxic substances. If you aren’t, then you may have another problem.

To make a cleanse work, it must eliminate all toxins from your body.

If this isn’t happening, you either aren’t drinking enough water or haven’t been eating properly.

This could also be a sign that you need to decrease your intake of salt or caffeine.

Other reasons that you might not get results include:

• Your digestive system isn’t functioning correctly. This means that your body isn’t taking in what you’re taking in.
• Not enough protein is being consumed. Protein helps build muscle tissue.
• Too many carbs are being consumed. Carbs are stored calories.
• Sugar intake is excessive. Sugar can cause insulin surges in your bloodstream. This can cause a slowdown in your metabolism.
• Insufficient fat intake is a problem. To absorb certain vitamins, fats are necessary.
• Too many essential fatty acids are (EFAs). It has been demonstrated that EFAs reduce inflammation.
• Your fiber intake is too low. Fiber absorbs cholesterol and bile sodiums. It also speeds up digestion.
• Your diet is not adequate in vitamin C. Vitamin C is necessary for proper collagen production. Collagen is what keeps your skin elastic and firm.
• You are not eating enough. You should measure your portions using a standard cup measuring device.
• It is possible to consume too much alcohol. Drinking alcohol is extremely drying.
• Too much caffeine is being consumed. Too much caffeine is toxic to the liver.
• Low magnesium levels are a problem. Magnesium, which is necessary for healthy bones & muscles, is needed.
• You are consuming too less potassium. Potassium must be consumed to maintain fluid equilibrium in the body.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

The best choice for people looking to lose weight is green tea extract. Green tea contains caffeine which stimulates metabolism, and epigallocatechin gallate (EGCG), which helps burn fat by stimulating thermogenesis.

Green tea also has antioxidants that help fight free radicals. They also protect against damage caused from stress and oxidation.

Green tea is not a way to lose weight. Green tea is a way to make your body burn more calories.

Yes, green Tea can aid in weight loss. But, it won’t help you lose weight unless your diet is controlled in calories.

L-Carnitine supplementation is also an option. This amino acid promotes muscle development and energy levels. However, it won’t curb your appetite so you will still need to eat regular meals.

What is African Mango Extract?

Vitamin C in this product is high, which boosts immunity. It’s ideal for people with flu or cold symptoms.

African mango extract also contains antioxidants that help reduce free radicals in the body. This reduces the likelihood of developing heart disease and cancer.

Vitamins A and B6 in African mango are also good for hair growth and healthy skin.

African Mango active components provide a great supplement that will keep it looking young and feeling great.

Statistics

• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

cdc.gov

• Products – Data briefs – Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
  

ods.od.nih.gov

• Ephedra: Office of Dietary supplements
  
• Dietary Supplements for Weight Loss – Health Professional Fact Sheet
  

webmd.com

• African Mango: What do you know about Irvingia Gabonesis
  
• Goji Berries Side Effects, Health Benefits
  

How To

African mango extract has potential benefits

African Mango Extracts have traditionally been used as a remedy for several health issues, including cancer treatment. These extracts are from ancient Egypt and were used to treat diabetes, stop bleeding, heal wounds, and more.

In modern times, scientists at the University of Nigeria discovered that African mango extracts contain certain compounds such as Tannins, flavonoids, Vitamin C, polyphenols, carotenoids, tannin, and saponin, which help prevent blood clotting, fight free radicals, improve liver functions, reduce cholesterol levels, lower blood pressure, promote cell growth, boost immune systems, and increase energy.

1. Cancer Treatment. Worldwide, more than 50% of all types of cancer are due to environmental factors like smoking cigarettes, drinking alcohol or eating unhealthy food and not getting enough exercise. It is crucial to find ways that you can prevent cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants are substances that neutralize harmful substances called free radicals, which can cause cell damage as well as genetic mutations. Research has shown that African mango extracts can reverse or slow down the growth of tumors in mice. A study found that African mango extracts could stop the growth in vitro of human colon cancer cells (cells in lab dishes). Another study found that African Mango Extract inhibited prostate cancer cell growth in vivo (in live animals). These findings suggest that this product could potentially help treat some types of cancer.
3. Prevention of cancer. The National Institutes of Health published a recent animal study that showed African mango extracts could prevent breast cancer development. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
4. Inflammation Reduction. Inflammation can be reduced by the use of chemicals from white blood cells to attack foreign tissue and cause pain and swelling. Inflammation can be caused by injury, infection, or irritation. Chronic inflammation can lead to certain diseases such as asthma and arthritis. Research shows that African mango extracts can decrease the production of inflammatory chemicals, thereby reducing the severity of symptoms associated with many conditions.
5. Liver Function Improvement. It regulates digestion, detoxification, protein synthesis, and more. A healthy liver helps regulate internal processes, such as water balance and sugar level. Research has shown African mango extracts have the ability to stimulate liver cell regeneration after being damaged by drugs and toxic substances. This is why some people feel less tired after drinking large amounts of African mango juice.
6. Blood Pressure Reduction. The American Heart Association recommends that adults maintain a blood pressure reading of between 120/80 and 140/90 mmHg. High blood pressure can damage arteries and increase the risk of stroke and heart attack. Researchers at the University of California-Davis examined the effects of African mango extracts upon high blood pressure in rats. Their research showed that African mango extracts significantly lower blood pressure.
7. Bone Building Bone Building. A double-blind placebo-controlled trial conducted at the University of Alabama School of Medicine showed that supplementation with 500 mg of vitamin D3 and 2 grams of calcium daily, and 3 grams of potassium citrate significantly improved bone mineral density. The potassium citrate was equal to about 10 ounces fresh African mango juice per day.
8. Other Benefits. African mango extract is good for skin health. It increases blood circulation to the skin’s surface. It stimulates collagen production which results in a smoother and younger-looking skin. African mango also promotes hair growth, and helps prevent premature graying. It can also promote fat metabolism which helps in weight loss.