3 Less than 500 Calorie Air Fryer Breakfast Sandwich Recipes | Quick, Easy, Low Cal, & High Protein!
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- Опубликовано: 9 сен 2024
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Bacon, Egg White & Cheese Omelette Crunch Wrap!
Macros for the WHOLE Crunch Wrap:
453 Cals, 40g Carbs, 17g Fat, 33g Protein!
Ingredients (Makes 1 Crunch Wrap):
1 Large Tortilla (mine was 34g carbs)
150g Egg Whites
2 Slice Center Cut Bacon
28g 2% Mexican Cheese
42g Avocado
Sriracha (optional)
Directions
1.) Add your 2 slices of center cut bacon to your air fryer and cook on 360 degrees F for 6 minutes. While those are cooking, preheat your stove top pan to a 6/10 heat.
2.) Once bacon is done, add your egg whites to your stove top pan and add everything bagel seasoning to them. Cook with cover on top till there is no longer any runny egg whites on top. Then add your 2 slices of bacon, cheese and sriracha to the middle of the egg whites. Carefully fold like a crunch wrap (see video) and then flip over to seal the bottom.
3.) Now lay your tortilla down flat. Add your mashed avocado to the middle and then your omelette crunch wrap on top of the avocado. Now wrap like a crunch wrap. Add to your air fryer and cook for 8 minutes on 360 degrees F. Once done, slice open and enjoy!
Bacon, Egg White & Cheese Breakfast Sandwiches!
Macros for each Breakfast Sandwich:
293 Cals, 29g Carbs, 9g Fat, 24g Protein
Ingredients:
1 English Muffin
150g Egg Whites
1 Slice Center Cut Bacon
14g 2% Shredded Mexican Cheese
28g Avocado
Directions:
1.) Line a 3.5in cheesecake pans or your egg circles with aluminum foil. Spray foil with non-stick cooking spray and then add your 150g egg whites. Add your egg whites to your air fryer on 350 degrees F for 15 minutes.
2.) At the 8 minutes mark, add your bacon to the air fryer. At the 15 minute mark, slice your english muffin in half and spray each side with non stick cooking spray and add to the air fryer. Carefully take your egg white patty out of the aluminum foil and add back to the air fryer topped with the 14g of mexican cheese. Flip your slice of bacon and Air fry everything for another 5 minutes.
3.) Once those 5 minutes are up, take everything out and it’s time to build the sandwich. Lay your bottom english muffin down, add 28g of fresh mashed avocado, your egg white patty, bacon and then your top english muffin!
4.) What I did next to make it an even cut was wrap it in parchment paper. Enjoy my friends!
Air Fryer Breakfast Burger!
Macros for the WHOLE Breakfast Burger:
360 Cals, 26g Carbs, 12g Fat, 36g Protein!
Ingredients:
1 English Muffin
4oz 96/4 Lean Ground Beef
1 Large Egg
14g Light Mexican Cheese
Directions:
1.) Take your ground beef and season with sea salt and garlic powder. Then take a mini cheesecake pan or an egg circle and cover with aluminum foil so you can put the egg in it to cook inside the air fryer. Spray the now covered cheesecake pan or egg circle with non-stick cooking spray and crack your egg inside.
2.) Spray your air fryer with non-stick cooking spray and then take your 4oz of ground beef and form into a patty. Add to the air fryer. Then add the egg that inside its vessel into the air fryer as well. Air fry on 350 degrees F for 4 minutes.
3.) Now once that 4 minutes is up, take out and add your english muffin sliced in half. Spray the tops of the english muffins with cooking spray and top the bottom english muffin with your mexican cheese. Add back into the air fryer for another 2 minutes.
4.) After the 2 minutes, take your egg out to make sure it stays runny and add everything else back in for another 2 minutes. Once done, put your burger together and enjoy!
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"Recipe you can make soley on air fryers!"
Step 2: *heat up stove top*
exactly! so....what you're saying is you don't need an air fryer at all. what the!?
@@aduckofsomesort not necessarily, but we are all entitled to our own opinions.
@@johnd2330 I thought the same till I got one a few days ago finally lol love how I can have home fries in 25 mins
“3 meals you can make entirely in the air fryer”
Immediately uses a skillet
I went to the vid description and added everything up.. It actually came up to 460.3 calories (not counting the cooking spray). That being said, I think the written recipes in the video description are accurate calorie-wise, but the visual representations in the video are EXTREMELY misleading and could easily cause people to overshoot their calorie target.
The amount of cheese you see him use is definitely NOT 21g or 28g, he also used half of a medium-sized avocado which is roughly 75-80 grams but his recipe calls for 42 grams overall (31% of 1 avocado).
Great idea for a recipe though, here's a version that's under 400 calories
(P/C/F)
1) 1 x large wrap - 140 cals
(3/22/4.5) Old El Paso large wraps
2) 150g egg whites - 78 cals
(16.4/1.1/0.3)
3) 2 x Bacon Center Cut - 46.7 cals
(4.2/0.1/3.1) or substitute lean turkey bacon
4) 50g fat-free mozzarella cheese - 76.1 cals
(16.1/1.6/0.1)
5) NO avocado
6) 1 TBSP Sriracha - 14.7 cals
(0.3/3/0.2)
7) 5 seconds PAM Butter - 35.5 cals
(0/0/4)
Total - 391 cals, 40.0g Protein, 27.8g Carbs, 12.2g Fat
^Can get lower if you use turkey bacon or spray less PAM
I use avocado cooking spray and it’s 0 calories!
@@user-sc4pi4hl3eit’s not 0, it lies bc it’s under a certain amount of calories per serving.
So easy to spot a Texan when they use Texas brands shout out to HEB lol
Go Texas 💙🤍❤️
Remington too
Honestly makes it so much more easier for me 🤣
Now I like him even more. I’m from Dallas 😏
Gotta love HEB lol
Dude I'm working nightshift and just watched the Brownies and now watching this and I am going nuts, you're killing me with these. Sending these videos to my wife hoping and praying there's a breakfast sandwich waiting for me when I get home!!! Awesome stuff brother, love it!
did she make you one?
@@audramcguire5947 negative ghost rider but thanks for responding even a year later. I'm off tomorrow, she's at work and kids are in school, I know what's on my agenda now!!!
@@shawndenty6038 they look so good
Did you make one??
Favorite dessert: Cheesecake that has a crumbly graham cracker crust and strawberries on top.
Favorite dessert: Ice cream cookie dessert - layer pan with oreos, then an ice cream layer & finally a hot fudge layer on top!
Damn 🤤🤤🤤
how to become obese
My favorite dessert is peach cobbler 😍.
Sick video, I think your calorie measurements are off quite a bit. Maybe I'm wrong, but avo and the amount of cheese combined with avo and all the extra cooking oil spray calories will makes that shit dense AF.
Exactly
Yeah I question the recipe amounts also. Even being conservative its hard to match his calories without telling us specifically what brands he's using. Bacon and cheese alone make up 200 calories
Yeah it's straight up clickbait. No way that's 500 calories.
200 cal wrap, 150g egg whites, two slices uncured turkey bacon, fat free cheddar/fat free mozz blend with taco seasoning, and then sub more cheese for the avocado and your sub 500
@@Liftheavy85 yeah he finds all these lower calorie versions of food that most can't find, and if you do find them.. you're paying more for less quantity
"6 delicious low calories/high protein" THATS THE VIDEO THAT ALWAYS HELP ME TO STAY FOCUS ON MY DIET HAHA THANKS BRO.. 💪
My favorite dessert of all times is chocolate cake with chocolate icing and chocolate chips,,,, man, chocolate is the best. Greetings from🇲🇽💪
1.) Reeses pieces and brownie chunk cheese cake.
2.) Pineapple and mangle sorbet with watermelon whip
3.) Three layer vanilla cake with vanilla frosting layers and vanilla frosting on top... oh and more vanilla everywhere :)
Favorite dessert:
Homemade pancakes with Nutella/choco cream with some fruit, coconut and crushed almonds.
Coffee on the side :)
Absolutely an air fryer book! My favorite dessert -brownies!!!!
Its a joy watching you everyday.... Makes the day more enjoyable. besides the healthy food...
I’m Brazilian and my favorite desert is Queijo Minas (a type of cheese) toasted with a thin layer of goiabada (guava spread) banana splices, honey and salt YUMMMM
i used to wrap breakfast sandwiches in parchment paper when i had to get up at 0430 to be at work at 0600. you need to let them steam in there a bit. by the time i took the train to work, i'd get to bidness, then a while later, warm them up. brought one to a buddy, and he REALLY liked it!
i got some beef hot links from a local german deli - who actually makes it, and would slice one lengthwise. then i'd toast a whole grain english muffin, microwave an egg in one of those plastic cups they make for that, assemble, package and throw it into my commuter bag. easy peazy.
Yes plz, I would love a book that’s all air fryer recipes. My biggest challenge is breakfast, and it’s seems so simple but it’s really so hard for me.
Dessert? Chocolate brigadeiro cake. I’m part Brazilian and it’s a specialty of ours. It’s amazing, something everyone needs to try at some point.
That second sandwich is getting cooked Saturday morning! Thanks for the content!!!!
Carrot cake with nuts and cream cheese frosting is my fav.
Awesome content!! Your content as well as John’s, Obesetobeast, has truly been an inspiration in changing my life. As of today I’m down 45 lbs with 115lbs to go. Keep the recipes coming and again, THANK YOU!!! Favorite dessert would have to be apple pie with vanilla ice cream.
Keep grinding bro 👍🏼🤛🏼✊🏼
YOU GOT THIS!
fried oreos with vanilla ice cream is easily the best dessert ever no discussion about it
An air fryer recipe book would be awesome! Everything that comes out of our air fryer tastes amazing. It’s got us thinking of maybe getting a second one 😜
This video could also be called “recipes you don’t need an Air-Frier to make, but they’re trendy so what the hell.”
Brownies with ice cream topping is my favorite
the production quality on these videos is incredible
Everything Air fryer book would be epic!! Love when you can make fast and simple macro friendly/high protein meal ideas!
My favourite dessert is Belgium waffles with pistachio and coconut gelato, crushed peanuts and caramel syrup
Apple crisp! My mom makes the best apple crisp. Very simple recipe, unbelievably good.
My FAVORITE dessert of all time has to be frozen yogurt. My dream team: Cake batter fro yo, frosted animal cookies, cookie dough pieces, sprinkles, and graham crackers!!
Quick and simple Strawberry Quark, strawberries, jogurt or quark, lemon zest, lemon juice and any kind of sweetener you like/can fit your macros. Leave in the fridge for a few hours to cool and for the strawberries and sweetener to do it's magic. Yummy!
You are a simple man 🙌 can’t knock that!
@@FlexibleDietingLifestyle doesn't have to be complicated to be super delicious :D
Favorite dessert - cheesecake. Hard to beat the rich flavor it packs. Your mini cheesecake videos are actually what got me to start following the channel!
Favorite dessert of all time has to be vanilla ice cream on top of a warm cinnamon roll! Also yes on the air fryer recipe book 🙌🏻
zach - you have helped me tremendously with hurting my macros while ENJOYING food and health. thank you thank you thank you for these amazing uploads and recipes. i have the biggest sweet tooth ever so my favorite dessert is a chocolate chip cookie with classic vanilla ice cream on top. a local cookie shop called tiny’s boxwoods has the BEST chocolate chip cookie ever and i always cave in 🤤😋
My favorite dessert is anything with a chocolate peanut butter combo! 🍫🥜🍫🥜🍫🥜🍫
Your recipes always saving my life. Favorite dessert: cheesecake! Basic, classic, ICONIC.
Thank you! Happy to be of service 👨🏻🍳
Yeessss Everything air fryer book!!
The crunch wrap is very good and so easy to make def recommend
Just got my airfryer for Xmas and i am Pumped.
*Subscribed*!
A little late to the party but lets get this started!
Value.....Value.....Value If you guys don't know now ya know Zach is killing the Macro game. Bro the way you flipped the Egg Whites into its own Crunch Wrap....l was like really did he just do that. First my mans got some spatula skills but who would have thought of doing that. Really enjoying the shorter videos, they’re simple and easy to follow.
Few Questions unrelated to this video:
1. For your chocolate chip cookie recipes how do you store them if you make a batch and for how long can you store them.
2. How has you transition been in the Gym.
Favourite Dessert: Warm Apple Crumble with some Vanilla Ice Cream!
Best dessert is undoubtedly Daim chocolate cheesecake with chocolate chip cookie base. It's just sooooo gooood!
An everything air fryer cookbook would be great. Loved your video breakfast taco.
My all time favorite dessert is New York cheesecake. Always been a fan of the classics
Just found your channel....you are doing God's work!
😌😌😌😌😌
I can’t wait to try these recipes!!! My favorite dessert is pineapple upside down cake 🥰
Yes for the air fryer cookbook!
Who doesn't love just a rich, decadent chocolate cake for dessert!
Athletes
I just bought an air fryer and need help so...yes to everything air fryer recipes!
Hia! I know this an old video, but I came across this last night and tried the recipe this morning with a few alterations here and there. Its AMAZING how good this tastes, and I really appreciate you for introducing me to this! Have a lovely day y'all :)
oh my- a nice looking man showing us cooking= priceless
Favorite dessert is a warm super fudgey brownie with a scoop of vanilla ice cream
Fav dessert of all time: bread pudding with bourbon sauce 😋
Just found your channel and like what I see. Just subscribed. Yes, I would appreciate an ALL AIR FRYER book and many RUclips shared recipes. MY FAVORITE DESSERT is my own old fashioned bread pudding. But on the purchased side I really enjoy ice cream.
Thanks for the 3 breakfasts using the air fryer. Breakfasts, for me, are one of the hardest meals to prepare. The cereals, pancakes, waffles and donuts are not for me. And while I want real food I don't have the time to cook full breakfasts. The air fryer may be a game changer. Please keep the recipes coming. Now I need to go look at your previous videos for more inspiration
Yes an air fryer book, just subscribed!!!
Yes. To the everything Air Fryer!!!
My favourite dessert is by far cookies. Simple but sooo good😋🍪
i dont know why but cookie dough with ice cream BANGS
Love the Air Fryer recipes! Keep'em comin'! ⭐⭐⭐⭐⭐
Please come out with air fryer recipes!!! I have the same air fryer as you and its the way to go these days! It cuts back on time and making a mess while cooking. My fav dessert is hot apple pie with vanilla ice cream. YUM!!!!
Cant go wrong with frosted cupcakes!
This is FACTS 💯
My favorite dessert would have to be Chocolate chip cookie brownies absolutely smothered in peanut butter!! Calorie overload of straight mouth watering goodness
Favourite dessert: My grandma's pavlova. Seriously it's crazy good, I tried recreating it but its just impossible to replicate. Pretty much every Christmas dinner leads up to her legendary Pavlova!
Favorite dessert all time.... coffee lovers only ice cream from cold stone but half French vanilla half coffe ice cream 😋
Hands down, best dessert ever.... chocolate chip cookie with crisp outside and gooey centers. Feels like home and comfort 😍
Favourite dessert: My mum's Chocolate Biscuit Pudding (English biscuits, not the American kind)
Favourite breakfast: Steak and Eggs is my go-to.
Since I’m on keto, didn’t at first think of clicking on this vid but that Crunchwrap without the flour tortilla is brilliant. Thank you for the recipes and ideas !
Chocolate pumpkin cheesecake... best dessert ever.
Brownies are my favorite dessert! Yes please and air fryer cook book would be awesome
Just got an air fryer and excited to try these recipes out!
As for my favorite dessert... it's got to be home made oreo cheesecake ! 😁🥰
My favorite desert of all time is...tough call but...dam I love ice cream. Ben and Jerry's "Half Baked." And a runner would be cake WITH ice cream. MMMMMM
These sandwiches look great! Love the creativity and will have the try them!
Favorite dessert: Tiramisu! Thank you for making great content! And yes! Please make an air fry recipe book!
Yes, please add an air fryer recipe book!! 🎉🎉
My fav dessert is crème brûlée 💗
Your air fryer recipes are my favorite and I now use that thing twice a day for my meal preps. If you put out an all air fryer recipe I will 100% pre-order it so consider this your first sale.
Brownie with a scoop of vanilla ice cream...yeah buddy!
Your recipes inspire me to make up my own at home with limited resources and it’s helped a lot with my goals to stay healthy! My favorite dessert is ice cream cake for sure
Would love a air fryer recipe book!!
I love peanut butter chocolate chip cookies fresh out of the oven, especially from Tiff‘s Treats!!!
I have to say I do truly appreciate all of your recipe videos!!! With being at home and cooking all my meals, I’ve started counting macros. Once I can afford your cookbooks (I still am waiting on my unemployment) I will definitely buy as many as I can!!! But I truly appreciate all the recipes you share for free until then!!
Love this so much! I cannot wait to try these-I absolutely love my air fryer! My fave dessert is a HUGE bowl of ice cream with a warm chocolate chip cookie with pecans 🥰
Favourite dessert: Thai roti with sliced banana, condensed milk, cinnamon and Nutella.
I live in Thailand and this is the most insane dessert ever.
Will def try these recipes. We love breakfast sandwiches.
my favorite dessert of all time will have to be ice cream!! such a classic with so many different ways of eating it 🤤
Damn dude i kinda dont believe your macro calculations are right. there is no way these meals have this less fat and the portion size is kinda small tbh
What about the calories? Are they accurate?
@@cottoncandace7704 i didnt check that 4 kcal per carb and protein and 9 for fat. But when the fats are off the kcal are as well
on the second one the bun alone wont be less than 150 calories, and the avo wont be less than 200 calories. These numbers are fake.
The amount of spray he uses is already 100 calories extra lol
The first one for sure isn’t under 500 he uses half a avocado and cheese plus the wrap is easily over 250
I know the contest is over. But a cheese Danish is my favorite dessert.
I read that as 3 less than 500 calories. Thinking he meant 497 calories 😂😂😂
WOW, glad I came across your channel because you have some terrific recipes for air frying.....👍🏽🇦🇺
Any kind of a cookie ice cream samwhich!! You get two desserts for the price of one! Yum!!
Favorite dessert that comes to mind quickly? A Peanut Butter Silk & Chocolate pie....man those are just heaven
Oreo protein cheese cake. Love still getting to eat my fav dessert while staying healthy
Maybe this time will be the time I win! A homemade chocolate chip cookie cake with boatloads of icing is the bees knees for me
Wow totally found you but accident and can see why ur growing so fast. Excellent, easy and yummy recipes. My fav dessert is FUDGE BROWNIES!
Yes for the everything air fryer
peach cobbler is the best dessert easy. good recipes havent ate avocados in a minute
Wow I’m a new subscriber to your channel and boy am I glad to have found it
! I just added the ingredients to make the Oreo cheesecake to my list. I’m so excited to try out your recipes! My favorite desserts are a really good carrot cake with cream cheese icing and nuts, pound cake or yellow cake with chocolate icing😋 Bonus would be a really good bread pudding, yum!
My favorite dessert of all time is CHEESECAKE😍 but with a base of brownie
dude ur recipes have me shook! they look so bomb and they can be easily fit into daily macros! thanks a ton!!
Favorite dessert would have to be a strawberry cake with some cream cheese frosting !!
Thank you for the new dessert book 😭been loving it so far
Happy you are loving it thus far my friend 🙌 the feedback since we launched has been incredible 🙏
FAVORITE ALL TIME DESSERT IS A PIZOOKIE!!!!!! I'm talking the good stuff, a Ben and Jerry's half baked flavor on top of a warm fresh out of the oven gourmet chocolate chip cookie!!!! Heaven!!! Although I easily fit a halo top and protein cookie cookie more into my diet 👌
I can’t argue with that! 🤤🤤🤤
@@FlexibleDietingLifestyle good stuff Brother!!!! Let's get this youtube channel to explode!!! 100k subs soon. French toast recipes if you can work some magic would be so legit 🤤
I love me some triple decker brownies! (Chocolate chip cookie, oreos, brownie)
Favorite Dessert of all time? Easy! Tiramisu for sure!! After quite some time debating if i want an air fryer, I've finally bought one and can't wait to try these out!!