7 protein-rich air fryer snacks under 200 calories

High-protein snacking doesn’t have to mean plain boiled eggs or costly protein bars. With an air fryer, everyday ingredients can be transformed into crisp, flavour-packed bites that feel indulgent without crossing the calorie line. Each option clocks in under 200 calories per serving, making them ideal for midday hunger, evening cravings, or post-workout refuelling. These snacks deliver satisfying crunch and staying power while using minimal oil, keeping them light yet filling. Balanced portions and thoughtful seasoning help maximise both taste and nutrition without unnecessary extras. Here’s a list of seven easy protein-rich air fryer snacks to try...

Protein: 9g per serving (1 cup cooked chickpeas)

Drain and rinse 1 cup canned chickpeas. Pat completely dry; this is key to crunch. Toss with 1 teaspoon olive oil, salt, paprika, cumin, and chilli powder. For deeper flavour, allow the seasoned chickpeas to rest for a few minutes so the spices adhere evenly. Spreading them in a single layer ensures proper air circulation, helping each chickpea roast instead of steam, which is essential for achieving an even, crispy texture. Air fry at 200°C (390°F) for 10–12 minutes, shaking halfway. They should feel firm and lightly golden. Cool for 5 minutes to crisp up further.

Protein: 14g per serving (75g paneer)

Cut 75g paneer into bite-sized cubes. Mix hung curd with turmeric, chilli powder, garam masala, salt, and lemon juice, then coat the paneer evenly. Let it marinate for 20–30 minutes so the spices absorb fully and the yoghurt tenderises the paneer.
During marination, keep the paneer covered and refrigerated to maintain freshness while allowing the flavours to penetrate evenly. Gently toss the cubes once midway so all sides absorb the spices uniformly, ensuring balanced seasoning and preventing any dry patches when the paneer cooks later.
This resting time helps develop deeper flavour and ensures a soft, juicy texture after cooking. Air fry at 180°C (356°F) for 8–10 minutes, flipping halfway, until edges are lightly charred. Serve warm.

Protein: 12g per serving

Whisk two eggs with finely chopped spinach, onions, and a pinch of salt until well combined. Lightly grease silicone muffin moulds and pour the mixture evenly. You may also add crushed black pepper, grated cheese, or finely chopped herbs for extra flavour and texture. Filling the moulds only three-quarters full allows the egg muffins to rise evenly without spilling during cooking. Air fry at 170°C (338°F) for 8–9 minutes until puffed and set in the centre. Let them cool slightly before gently removing and serving warm.

Protein: 18g per 100g serving

Combine 100g minced chicken with ginger-garlic paste, chopped onions, coriander, cumin, chilli powder, and salt. Mix well and shape into small cylinders or kebab-style rolls. For better texture, ensure the mixture is firm but not dry, and rest it briefly so the spices blend evenly.

During this resting time, cover the mixture and refrigerate it for a few minutes to help it hold shape more easily while cooking. Chilling allows the flavours to settle and prevents excess moisture release, ensuring the kebabs remain juicy inside while developing a lightly crisp exterior.

Adding a teaspoon of gram flour or breadcrumbs can help bind the kebabs and prevent them from breaking during cooking. Lightly brush with oil and place in the air fryer. Cook at 190°C (374°F) for 10–12 minutes, turning once, until browned and cooked through.

Protein: 13g per 100g tofu

Press 100g firm tofu between paper towels to remove excess moisture, then cut into even cubes. In a bowl, toss with 1 teaspoon olive oil, garlic powder, paprika, and salt until well coated. Spread in a single layer in the air fryer basket.

For extra flavour, allow the seasoned tofu to sit for a few minutes before cooking so the spices adhere properly to the surface. Avoid overcrowding the basket, as proper air circulation helps achieve an even golden crust while keeping the interior soft and delicate.

You can also lightly dust the tofu with cornstarch before air frying for a crispier texture without additional oil. This simple step creates a delicate outer layer that locks in moisture, giving the tofu a satisfying bite while enhancing the overall golden finish and restaurant-style crunch.

Cook at 200°C (390°F) for 12–14 minutes, shaking halfway, until crisp outside and tender inside.

Protein: 11g per serving

Soak ½ cup moong dal for at least four hours, then drain thoroughly. Blend it coarsely with ginger, green chilli, and salt, avoiding extra water so the mixture stays thick. Shape them into small, compact balls and place them on a tray. Lightly spray or brush with oil.

For better texture, pulse the dal mixture instead of blending it completely smooth, as small grainy bits create a more traditional bite. If the mixture feels too soft, adding a spoonful of rice flour or semolina can help improve structure and ensure even crisping during air frying.

Let the shaped mixture rest for a few minutes before air frying, which helps it firm up and hold its shape better during cooking. This short resting time also allows the flavours to meld while preventing the vadas from spreading or cracking under heat.

Air fry at 180°C (356°F) for 12–14 minutes, flipping halfway through, until golden, crisp outside, and firm yet soft inside.

Protein: 15g per serving

In a bowl, combine ½ cup thick Greek yoghurt with salt, pepper, garlic powder, and finely chopped fresh herbs. Stir until smooth and well seasoned. Spoon the mixture into halved mini bell peppers, pressing gently so they are evenly filled. Arrange in a single layer in the air fryer basket. Cook at 180°C (356°F) for 6-8 minutes, until the peppers soften slightly while the herbed yoghurt filling remains creamy, warm, and full of flavour.

Choosing firm, fresh peppers helps them hold their shape during cooking while maintaining a gentle crunch. If the yoghurt feels too loose, straining it briefly through a muslin cloth or fine sieve can create a thicker consistency, ensuring the filling stays rich and neatly set after air frying.

Allow the peppers to rest briefly after cooking so the filling settles and thickens slightly. This short cooling time also helps prevent the yoghurt from becoming too runny, ensuring each bite holds its shape while keeping the flavours balanced and pleasantly rich.

For extra texture, you can sprinkle a light layer of crushed nuts or breadcrumbs on top before air frying, which creates a subtle contrast between the soft filling and lightly crisp surface. Serve immediately while warm, as the yoghurt stays velvety and the peppers retain their natural sweetness.