Are you craving the mouthwatering flavors of the Mediterranean diet but want to keep things light and healthy? Look no further! Our collection of Mediterranean Diet Air Fryer Recipes brings you the best of both worlds. Discover how you can savor the rich tastes of the Mediterranean while embracing the convenience and health benefits of air frying. Whether you’re a seasoned chef or just starting your culinary journey, these recipes are sure to delight your taste buds and nourish your body. Now, let’s combine the Mediterranean diet’s principles with the magic of air frying.
Embracing the Mediterranean Diet with Your Air Fryer
The Mediterranean diet is based on the cuisines of cultures around the Mediterranean Sea. Vegetables, fruits, nuts, seeds, legumes (like beans and chickpeas), and whole grains are the foundation of this diet, with seafood, chicken, and lamb also enjoyed on occasion. While some people use their air fryers for heating up frozen foods, it's also a fantastic tool for making quick, easy, fresh, and healthy foods that align perfectly with the Mediterranean diet.
Air Fryer Mediterranean Vegetable Medley
Air Fryer Mediterranean vegetables roast up perfectly in the air fryer. The combination of vegetables and spices is so flavorful. This recipe is so delicious, but you can customize it!
Ingredients:
- Zucchini - just one zucchini works perfectly for this. Dice the zucchini into coins, about ½ inch thick.
- Cherry or grape tomatoes - Either cherry or grape tomatoes works for this recipe.
- Bell pepper - You can use any color of bell pepper! Dice the bell pepper.
- Red onion - I used a quarter of a large red onion, but half of a medium or small would be delicious. Love onion? Dice the onion.
- Olive oil
- Dried oregano - Dried oregano helps to give it a delicious Mediterranean flavor. Don't have/like oregano?
- Smoked paprika
- Salt
- Black pepper
- Optional: crumbled feta cheese and fresh herbs (like parsley or basil) for serving.
Instructions:
- First, gather and prepare your vegetables.
- Add the vegetables to a large bowl.
- Add the olive oil, oregano, smoked paprika, salt, and a sprinkling of black pepper.
- Stir until vegetables are coated in the seasoning.
- Add to the air fryer basket (parchment paper optional).
- Air Fryer Mediterranean Vegetables roast up perfectly in the air fryer.
While I do think the air fryer roasted vegetables are best enjoyed immediately, you can store leftovers in the refrigerator in an airtight container for 2 days.
Air Fryer Greek Chicken and Vegetables
When a Greek salad meets a warm grain bowl (minus the grain), you get Air Fryer Greek Chicken! It’s quick, fresh, filling, and protein-packed-just the kind of weeknight dinner I love to eat on repeat.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Why This Recipe Works
Chicken breasts aren’t always the most exciting, but when marinated in Greek vinaigrette and air fried until crisp yet tender, they’re hard to resist! The air fryer gives the chicken those beautiful golden edges while keeping everything tender and juicy. The zucchini and red onion caramelize just enough, the tomatoes burst, and the chickpeas soak up all the flavor from the briny olives, creamy feta, and fresh dill.
Ingredients
Here are all the ingredients for these healthy Greek chicken breasts. Feel free to marinate the chicken for up to 5 hours if that works better for your schedule.
- Chicken breasts
- Greek vinaigrette
- Zucchini
- Red onion
- Tomatoes
- Chickpeas
- Olives
- Feta
- Dill
Instructions
Air fry Greek chicken and vegetables in a single layer at 400°F for 10 minutes. Cook in batches. For the chicken to get crispy, it needs space for the hot air to circulate around it.
Vegetables: Use yellow squash, grape tomatoes, or white or yellow onions, depending on what’s available.
This air fryer Greek chicken and vegetables is packed with protein and fiber, making it a filling dish on its own.
Read also: Delicious Mediterranean Recipes
How to Reheat
Thaw the chicken in the fridge overnight, and microwave it until warm.
Air Fryer Mediterranean-Style Chicken Bowl
This recipe combines chicken thighs with Mediterranean flavors for a delicious and healthy bowl.
Ingredients:
- 6 skinless and boneless chicken thighs (roughly 500g), halved
- 125g Greek-style yogurt plus extra to serve
- 2 tsp dried mint
- 2 garlic cloves grated
- 2 tsp turmeric
- 4 tbsp olive oil plus extra to serve
- 2 tsp ground coriander
- 2 red onions sliced
- 200g giant wholewheat couscous
- 1 cucumber roughly chopped
- 2 large tomatoes roughly chopped
- 10g dill finely chopped
- 1 tbsp white wine vinegar
Instructions:
- Put the chicken thighs in a large bowl with the yogurt, dried mint, grated garlic, 1 tsp turmeric, 2 tbsp olive oil and 1 tsp ground coriander. Season well with salt and pepper, then mix thoroughly with your hands.
- Put the onions in the bowl or basket of your air fryer, drizzle with 1 tbsp oil and sprinkle in the remaining 1 tsp turmeric, 1 tsp ground coriander and salt and pepper. Toss to combine. Lay the chicken on top, then air-fry at 190C for 20-25 mins, turning the chicken halfway, until it’s cooked through.
- Meanwhile, prepare the couscous following pack instructions. Mix the cucumber, tomatoes and dill with the vinegar and some salt.
- Split the chicken between four bowls. Mix the roasted onions with the couscous, 1 tbsp olive oil and some salt and pepper. Divide between the four bowls and add the couscous salad.
Air Fried Chickpeas: A Crunchy Mediterranean Snack
This Air Fried Chickpeas recipe is a quick and easy high-protein snack that tastes great! Not sure what to do with that can of garbanzo beans that has been in the pantry for months? This Mediterranean roasted chickpeas recipe is a great low-effort treat you can prepare in a matter of minutes!
Ingredients:
- 1 can of chickpeas
- Olive oil
- Dill weed
- Oregano
- Lemon pepper
- Salt
- Corn starch
Instructions:
- Drain a can of chickpeas, then rinse and pat dry with paper towels.
- In a sifter, toss chickpeas with cornstarch until chickpeas are lightly coated and excess cornstarch has been filtered out.
- Transfer to a bowl along with olive oil, dill weed, oregano, lemon pepper, and salt.
- Toss until chickpeas are evenly coated.
- Place chickpeas in air fryer basket in a single layer.
- Roast at 400°F for 10-15 minutes, tossing every 5 minutes until crispy.
All air fryers are different, so you may need to use less/more than the recommended amount of time! Chickpeas may be a bit soft while they're hot, but they should crisp up once they cool off. Keep roasting them until they're completely crunchy, without any moisture or give in the center.
These air fryer chickpeas are best enjoyed shortly after cooking, as they tend to lose their crunchiness over time.
Read also: Mediterranean Diet, Instant Pot Style
Tips for Perfect Air Fryer Chickpeas:
- If your air fryer chickpeas aren't getting crunchy, it may be because they were too wet when they were placed in the air fryer, or they may simply need more time.
- Air frying chickpeas after their "best by" date can also sometimes cause them to taste stale and prevent them from getting crispy.
- When roasted at high temperatures, chickpeas can pop like popcorn kernels or beans.
Other Flavor Ideas:
You don't have to make Mediterranean roasted chickpeas, you can make other flavors too! Alternatively, you can finish the chickpeas off with a little squeeze of lemon juice or a splash of red wine vinegar, though I would do so right before eating them so they don't become soggy.
More Mediterranean Air Fryer Recipe Ideas
- Air Fryer Pesto Salmon: This salmon is so easy to make!
- Air Fryer Pesto Shrimp: This is a two-ingredient recipe that is so easy!
- Air Fryer Flatbread Pizza: Flatbread pizza is a quick and easy snack or meal to make in the air fryer.
- Air Fryer Parmesan Tomatoes: These air fryer tomatoes smell amazing in the air fryer! The parmesan gets perfectly melted on top.
- Air Fryer Broccolini: Broccolini is so delicious in the air fryer!
- Air Fryer Tomatoes and Onions: These air-fried tomatoes and onions are delicious and so easy to make.
- Air Fryer Leeks: Air-fried leeks are a delicious side dish or addition to pastas, salads, soups, or grain bowls.
- Air Fryer Chicken Thighs: Season and sprinkle them with another tablespoon of olive oil. Add chopped garlic, spices, salt, and olive oil. Place them in the air fryer at 400° F for 15 minutes.
- Mediterranean Soups: Explore our Mediterranean soups and other mouthwatering dishes that will surprise even your little ones.
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