3 High Protein Air Fryer Snacks My Kids Can’t Stop Eating!
Children use up a lot of energy on an hourly basis, so they tend to get hungry quickly. Adding protein to your meals and snacks keeps you fuller longer, builds strong muscles and reduces unhealthy cravings and late-night snacking. It isn’t always easy to get our kids to eat what we want them to, but that doesn’t mean we should stop trying. Let’s face it, kids are not the easiest people to feed. They love something one day then don’t like it the next day. They frown at vegetables and reach for chips, but what if the chips they reach for are veggie chips you make?
These air fried veggie chips are easy to make and pair perfectly with our protein packed Ham and Cheese Sandwich!
To get started you’ll need:
- digital air fryer
- 3 large parsnips
- 3 medium sized beets
- 2 medium size sweet potatoes
*These are great for color, you can pick other vegetables if you prefer.
First, you’ll peel each vegetable then slice each one very thin. You will then layer the sliced vegetables on the Air Flow Racks, careful not to overlap any of the slices. Put your Air Flow Racks in the AirFryer and press the Dehydrate preset. Increase your temperature to 115°F (45° C). Set the timer for 10 hours to begin the cooking cycle. Check on your chips and add more time if needed for added crispness. When they are done you can sprinkle with salt or your favorite seasoning for flavor. These pair great with a grilled ham and cheese sandwich!
Now on to our Ham and Cheese Air Fryer Sandwich! You will need your Hot Air Fryer to transform a boring sandwich into a delightful crispy and cheesy protein packed snack! Set your AirFryer to the bake setting and add 15 minutes, add the pizza rack to the slot marked “bake” then hit start to begin preheating your unit. You will need an Air Fry Crisper Rack too, place that on the plate you will serve your sandwich on. This keeps your counter top neat and clean!
- 2 pieces of bread, white, wheat or sourdough.
- 1 TBSP of butter or margarine, softened
- 2 slices ham
- 2 slices swiss cheese or any cheese your child prefers
Lightly butter the outside of each piece. Then take your ham and layer it on one slice, buttered side down on an Air Fry Rack, add your child’s favorite cheese on top of that and place the other slice of bread on top, buttered side up. Place your Air Fry Rack with the sandwich on the pizza rack and close the oven door. You don’t have to flip your sandwich, just let the Electric Air Fryer do the work! In about 10 minutes you’ll have a crispy, cheesy sandwich that will taste great with your veggie chips!
If your child prefers to snack on something sweeter after school or between meals, protein packed granola might to the trick!
Growing up oatmeal was a standard in our family, we loved it on the weekends with brown sugar, half and half and raisins! But now I love to eat my oats as granola, alone or with Greek Yogurt. It’s a protein packed way to eat less and stay full longer.
Harvest Granola and Greek Yogurt Recipe
Using your digital air fryer you will enjoy the ease of making your own healthy granola at home!
You will need:
- 1 cup rolled oats
- ½ cup of shredded coconut (we like unsweetened)
- ½ cup of hulled seeds – pumpkin or sunflower are perfect
- 1 teaspoon of Canola Oil
- 1/3 cup of maple syrup
- 1 cup of dried fruit, pineapple adds a little sweetness, bananas add crunch, apricots will help the granola stick together if you want to make granola balls later!
- ½ cup Chocolate Chips if desired
Combine your oats, coconut and seeds together, add your oil and maple syrup and toss together to combine everything. Place a sheet of parchment paper the same size as your air fry racks on three racks. Sprinkle your granola mixture evenly over the trays. Bake at 220° for 40 minutes, rotating the trays halfway through the cooking time. When the time is up, remove your trays using oven mitts and put the granola in a large bowl, add your fruit and toss to combine. Once the granola is cool you can add chocolate pieces too! Add ¼ of a cup of granola on top of your favorite Greek yogurt flavor and Enjoy!
On the run? Jerky is a great high protein snack you can take anywhere!
Beef, Turkey, Venison jerky is a great way to add protein to your snacks! Flavorful and made with your own spices so you know exactly what is in it! Jerky is super easy to make at home and can be stored in a Ziploc type bag in the fridge for up to two weeks since it’s dehydrated. Make it spicy for your spouse or teriyaki for the kids, create your own marinade or rub, the choices are endless! If you are a jerky novice here’s a simple to follow recipe, all you need is a food dehydrator or a Air Fryer oven with a dehydrator feature!
Mouth Watering Beef Jerky
What you’ll need:
- A tabletop dehydrator or Air Fryer oven with a dehydrator function
- 2 pounds thinly sliced flank or top round steak (or any meat you prefer)
- ½ cup Worcestershire sauce
- 1 tsp liquid smoke
- 1 tbsp garlic salt
- 1 tbsp black pepper
- 1 tbsp onion powder
- Optional: smoked paprika, cumin for a spicy flavor
Mix all dry ingredients in a bowl, this will be your rub. Save the Worcestershire sauce until last.
How to get started:
Take your thinly sliced meat and rub each piece with your rub, set one layer in your bowl, lightly drizzle the Worcestershire sauce over it. Place a 2nd layer of rubbed meat on the first layer and repeat with the Worcestershire sauce, do this until you have all of your meat layered in the bowl. Let this sit for 20 minutes or over night if you prefer.
Preheat your air fryer by turning it to the dehydrator function and decrease the temperature to 110°, air fryers and oven vary so you may need to increase it to 120° to decrease cooking time or for thicker cuts. Place your meat on your racks in a single layer, try not to overlap the meat as that will cause it to cook slower. Set your timer for 4-6 hours depending on the size of your oven. About halfway through check your meat for progress, you may need to move your racks around if your oven cooks from the top only so you have even cooking. I love to cut my jerky into smaller strips when it’s completed so it will fit in an air tight jar or lay flat in a zip lock type bag so I can take it with me.