Lose weight FAST the Pinch Of Nom way: The incredible 500-calorie recipes that are packed with protein, taste delicious and are SO easy to make… it’s everything you need to look your best this summer

It’s always been our mission to make it easy to cook healthy, homemade food and these recipes are no exception.

Air fryers work by circulating a powerful blast of hot air around the basket or drawer.

This cooks food really quickly, locking in flavour and making everything mouth-wateringly crispy.

The beauty of using an air fryer is that it gives dishes that crunch we all love, with only a little spray of oil – or none at all – so you can really get creative with low-calorie cooking.

It’s been an exciting learning curve working with just one kitchen gadget again and there’s been lots of trial, error and taste-testing along the way.

To save on time and pennies we’ve kept everything as stripped back as possible, and we’ve relied on fuss-free ingredients that you can use across multiple dishes.

Many of the recipes are devised to feed four but can be easily halved. Plus, all of our mains are 500 calories or less, with many under 400 calories.

These dishes have been worked out as complete meals, using standardised portion sizes for any accompaniments, as advised by the British Nutrition Foundation.

Carb values are included for those who need to measure their intake and many are packed with extra protein, with at least 20 per cent of the calories in each serving coming from a source of protein.

The benefit of this is that they keep you fuller for longer, give you an extra burst of energy and help you hit your fitness goals!

We’ve also made sure the recipes we’ve picked suit any level of cooking skill, so you’ll have no trouble with our slimming-friendly breakfasts, lunches, dinners, sides and desserts, all with the Pinch of Nom twist.

Cloud pancakes

Inspired by soft Japanese souffle-style pancakes, these are fluffy, bouncy… and probably as close to what you can imagine biting into a cottony cloud is actually like.

Serves 4

Prep time: 20 mins, plus 15 mins freezing time

Cook time: 8 mins

PER SERVING: 168 kcal, 31g carbs

EQUIPMENT NEEDED:

• Electric hand whisk
• 8 silicone muffin cases

INGREDIENTS: 

• 2 egg whites
• 1 egg yolk
• 30g fat-free Greek yoghurt
• 50ml skimmed milk
• 1 tsp vanilla extract
• 60g plain flour
• 2 tbsp granulated sweetener
• 2 tbsp caster sugar
• Low-calorie cooking spray
• 2 tsp icing sugar

To serve:

• 160g strawberries, sliced
• 100g raspberries
• 80g blueberries
• 4 tsp maple syrup

Add the egg whites to a bowl and place into the freezer for 15 minutes. Meanwhile, place the egg yolk, yoghurt, milk and vanilla into a bowl and whisk for 2 minutes.

Sift flour into the yolk mixture and whisk for 1 minute. Place the bowl into the freezer.

Remove the egg whites from the freezer and whisk again for 2 minutes. They should be thick and hold stiff peaks.

Add the sweetener and sugar, 1 tbsp at a time, and whisk until fully mixed in between each addition. The egg whites need to be stiff and glossy and you should not feel any grittiness.

Remove the egg yolk mixture from the freezer and spoon a third of the egg whites into the bowl. Gently fold in, trying not to knock out the air. Repeat, adding remaining egg whites in thirds, until combined.

Spritz air fryer drawer or tin with low-calorie cooking spray and pre-heat at 170C for 4 minutes. Next, spritz the muffin cases with low-calorie cooking spray and divide the mixture into the cases. Place into the air fryer for 4 minutes. Next, loosen around the edge of the cases and tip into the drawer. Cook for a further 4 minutes.

Once golden, remove and dust with icing sugar. Serve two pancakes per person topped with the berries and a drizzle of maple syrup.

Maple, date and tahini granola

Granola… in your air fryer? You’d better believe it! This nutritious breakfast is simple to make – and ready in just 20 minutes. It’s easily adapted to suit your preferences too. We’ve used tahini paste, dates and cinnamon for a Middle Eastern-inspired twist. 

Serves 10

Prep time: 5 mins 

Cook time: 12-15 mins 

PER SERVING: 198 kcal, 23g carbs 

INGREDIENTS: 

• 75g tahini paste 
• 50g maple syrup 
• 1 tsp finely grated orange zest l 200g porridge oats (not quick cook) 
• 30g pumpkin seeds 
• 30g cashews 
• 1 tsp ground cinnamon 
• 1 tbsp granulated sweetener (optional) 
• 75g chopped dates 

TO ACCOMPANY: 

• 100ml skimmed milk (or plant-based alternative – adds 35 kcal per serving) 

Place the tahini paste, maple syrup and orange zest in a bowl and microwave for a few seconds. Add the oats, pumpkin seeds, cashews, cinnamon and sweetener (if using) to a mixing bowl. Stir in the melted tahini and maple syrup until combined. 

Line the air fryer basket with non-stick baking paper or use a liner. Press the granola mix into the prepared basket. 

Air-fry at 160C for 12–15 minutes, breaking the mixture into clumps every 5 minutes. It is cooked when crisp and golden. 

Tip the granola on to a tray and stir in dates while warm. 

Allow to cool, then transfer to an airtight jar (it will keep for up to two weeks). Serve with cold milk. 

Chicken curry strudel

It doesn’t get much more comforting than a classic curry or warm strudel. So what about… a savoury curry strudel baked to perfection in your air fryer. Double the quantities and stash a load in your freezer for stress-free lunches.

Serves 4

Prep time: 15 mins

Cook time: 13 mins

PER SERVING: 449 kcal, 44g carbs

INGREDIENTS:

• 200g cooked chicken breast, cut into small pieces
• 2 spring onions, trimmed and sliced
• 75g half-fat creme fraiche
• 1 ½ tbsp mild curry paste (we used korma)
• 1 tsp mango chutney
• Salt and freshly ground black pepper
• 320g ready-rolled light puff pastry
• 1 tbsp milk
• ½ tsp black onion seeds

TO ACCOMPANY:

• 75g mixed salad (adds 15 kcal per serving)

Place the chicken and spring onions in a bowl. Add creme fraiche, curry paste and mango chutney. Mix well, taste and season with salt and pepper if required.

Unroll the chilled pastry, keeping it on the non-stick baking paper to make it easier to handle. Use a sharp knife to cut it in half lengthways then widthways, creating four equal rectangles.

Divide filling into four and spread a portion down the short side of each rectangle, leaving a 1cm space around the edge and the other half free.

Use a sharp knife to cut slits into the other half of the pastry. Brush the edges with milk, then fold the pastry over to encase the filling and crimp the edges together to seal.

Brush the tops with milk and then sprinkle the black onion seeds over the top.

Line the air fryer basket with non-stick baking paper and add the strudels. Air-fry at 200C for 10 minutes. Carefully flip and cook for a further 3 minutes to crisp underside.

Allow to cool slightly before eating.

Ranch burgers 

Fakeaway night just got tastier with these juicy smash-style beef burgers packed with caramelised onions, melted cheese and ranch sauce. Best of all, they’re ready in just 20 minutes. 

Serves 4 

Prep time: 10 mins 

Cook time: 10 mins 

PER SERVING: 396 kcal, 42g carbs 

INGREDIENTS: 

• 250g 5%-fat beef mince 
• 1 tsp garlic granules l 1 tsp onion granules 
• ½ tsp mixed herbs 
• ½ tsp ground cumin 
• ½ tsp mustard powder 
• Low-calorie cooking spray 
• 1 onion, peeled and sliced 
• Salt and freshly ground black pepper

FOR THE RANCH SAUCE: 

• 3 tbsp fat-free Greek yoghurt 
• 2 tbsp lighter-than-light mayonnaise 
• 1 tbsp finely chopped fresh chives 
• 1 tbsp finely chopped fresh parsley 
• ¼ tsp Dijon mustard 
• 1 tsp lemon juice 

TO ACCOMPANY: 

• 4 brioche rolls, approx 65g each, halved 
• 4 reduced-fat cheese slices 
• 100g gherkins, sliced 
• 1 tomato, sliced 
• 100g lettuce, sliced 

In a bowl, combine the beef mince, garlic granules, onion granules, mixed herbs, cumin and mustard powder and season to taste with salt and pepper. Mix well. 

Divide the mixture into four and roll into balls. Place meatballs on a sheet of non-stick baking paper. Fold the paper over and press each meatball with the bottom of a glass until flattened and 1–2cm thick. 

Remove the basket from your air fryer and spray the drawer with low-calorie cooking spray. Place the burgers and onions inside (in batches, if needed). 

Air-fry for 10 minutes at 180C, flipping the burgers over halfway through. 

Meanwhile, make the ranch sauce. In a bowl, combine the yoghurt, mayonnaise, chives, parsley, mustard and lemon juice, then mix. Season to taste. 

Spread a little ranch sauce on the bottom of each roll. Place burgers on top and add cheese, onions, gherkins, tomato and lettuce. Add top to roll and serve. 

Sriracha salmon with roasted pineapple salsa

This sweet and spicy salmon dish is a total flavour bomb. Paired with a zingy, roasted pineapple salsa, it’s the perfect fakeaway treat.

Serves 4

Prep time: 10 mins, plus 30 mins marinating

Cook time: 25 mins

PER SERVING: 321 kcal, 16g carbs

INGREDIENTS:

• 1 tbsp Sriracha
• 1 tbsp honey
• Juice of 1 lime, juiced
• ½ tsp garlic granules
• 4 x 110g skinless salmon fillets
• 300g fresh pineapple, peeled and cut into 1.5cm slices
• 1 red pepper, cut in half and deseeded
• Low-calorie cooking spray
• Salt and freshly ground black pepper
• 4 spring onions, trimmed and sliced
• Handful of fresh coriander leaves, chopped

TO ACCOMPANY:

• 125g cooked basmati rice (adds 173 kcal per serving)

Mix together the Sriracha, honey, a squeeze of the lime juice and the garlic granules in a bowl. Add the salmon fillets and mix until well coated. Cover and refrigerate for 30 minutes while you prepare the salsa.

Spray the pineapple and red pepper with low-calorie cooking spray and season with salt and pepper.

Place the pepper into the air fryer basket, cut-side down. Add the pineapple and air-fry at 200C for 12–15 minutes. The pineapple should be caramelised and the pepper charred but still firm. Remove from the air fryer and leave for 10 minutes to cool.

When the pineapple and pepper have cooled enough to handle, cut around and discard the woody pineapple core.

Cut the pineapple and pepper into 5mm dice. Add to a bowl with the spring onions, coriander and the remaining lime juice and stir well.

Cover and pop into the fridge while you cook the salmon.

Lay the salmon fillets into the air fryer basket and air-fry at 200C for 8–10 minutes, until golden and caramelised around the edges and opaque through the centre. Once ready, serve with the pineapple salsa.

This is excellent dished up with rice – or vegetables for a lighter option.

Crispy cauliflower tacos

These veggie tacos are a flavour explosion that’ll bring the fiesta to your kitchen! They’re bold, colourful and just the right amount of spicy. You won’t miss the meat, trust us.

Serves 4

Prep time: 30 mins

Cook time: 10-12 mins

PER SERVING: 478 kcal, 59g carbs

SPECIAL EQUIPMENT:

INGREDIENTS:

FOR THE PINK PICKLED ONIONS:

• 1 red onion, peeled and thinly sliced into rings
• 50ml white wine vinegar
• 1 tsp granulated sweetener (or sugar)
• Salt and freshly ground black pepper

FOR THE CHEESY SLAW:

• 150g fat-free Greek yoghurt
• 100g reduced-fat Cheddar, finely grated
• 1 tsp English mustard
• 2-3 tbsp cold water
• 175g white cabbage, finely shredded
• 1 carrot, grated (no need to peel)
• 2 spring onions, finely sliced
• Salt and freshly ground black pepper

FOR THE TACOS:

• 2 tbsp self-raising flour
• 1 tsp garlic granules
• 1-2 tsp chilli powder
• 1 tsp ground cumin
• 1 tsp onion granules
• Salt and freshly ground black pepper
• 75ml skimmed milk
• 1 cauliflower, cut into bite-size florets (about 450g)
• Low-calorie cooking spray
• 10g panko breadcrumbs
• 8 mini wraps
• Bag of mixed leaves

First, make the pink pickled onions. Place the onions, white wine vinegar, sweetener and some salt and pepper in a bowl and mix. Cover and refrigerate.

Next, make the cheesy slaw. Place the yoghurt, Cheddar and mustard in a blender or mini chopper and blitz until smooth.

Add a little water to thin to a coating consistency. Place the cabbage, carrot and spring onions in a mixing bowl, add the dressing and stir. Season with salt and pepper, to taste. Cover and place in the fridge.

For the tacos, start by making the batter for the crispy cauliflower. Mix the flour, garlic granules, chilli powder, cumin, onion granules and salt and pepper in a small bowl. Whisk in the milk until you have a smooth batter.

Place the cauliflower in a large bowl and drizzle the batter over, tossing the florets as you pour to ensure they are well coated.

Spray the air fryer basket with low-calorie cooking spray and add the cauliflower in a single layer (you may need to do this in batches, space permitting).

Sprinkle the panko breadcrumbs over the top and spray with low-calorie cooking spray.

Air-fry at 200C for 10–12 minutes, shaking halfway through, until the cauliflower is crisp on the outside and tender but with bite in the centre.

Warm wraps in microwave for a minute. To assemble, top wraps with mixed leaves, slaw, cauliflower and a few pickled onions. Fold over and tuck in.

Crispy lamb

A Moroccan-inspired recipe with fragrant flavours, tender lamb is cut into strips and coated in a lightly spiced batter that’s packed with flavour. Served with fluffy rice that can be rustled up while the lamb cooks, you can tick off all the food groups with little hassle.

Serves 4

Prep time: 25 mins

Cook time: 20 mins

PER SERVING: 494 kcal, 63g carbs

INGREDIENTS:

• 1 tsp ground cumin
• 1 tsp garlic granules
• 1 tsp smoked paprika
• ½ tsp ground cinnamon
• ¼ tsp ground turmeric
• 2 tbsp cornflour
• Salt and freshly ground black pepper
• 1 medium egg
• 400g lean lamb steaks, cut into strips
• Low-calorie cooking spray
• 125g uncooked basmati rice
• 1 small red onion, peeled and sliced
• 1 red pepper, deseeded and sliced
• 1 large carrot, peeled and cut into matchsticks
• ½ courgette, cut into batons
• Juice of 1 large orange
• 1 tbsp pomegranate molasses
• 1 tbsp runny honey
• 1 tbsp balsamic vinegar
• 1 x 400g tin chickpeas, drained and rinsed
• 80g pomegranate seeds
• Small handful of fresh parsley, chopped

Remove the basket from the air fryer or line it with non-stick baking paper.

Add the cumin, garlic granules, paprika, cinnamon, turmeric and cornflour to a mixing bowl, then season with salt and pepper. Stir until well combined.

Crack the egg into a bowl and beat. Add the lamb strips and mix them around until well coated.

Remove the lamb from the egg and add it to the bowl of seasoned cornflour and toss to coat. The egg and cornflour will form a light batter. Add the lamb to the air fryer and spray with low-calorie cooking spray. Air-fry at 200C for 20 minutes.

Meanwhile, rinse the rice under cold running water. Add to a pan with 200ml salted water. Bring to the boil, then reduce the heat to low. Cover and cook for 10 minutes.

Now the sauce. Spray a frying pan with low-calorie cooking spray over a medium to high heat. Add onion, pepper, carrot and courgette and stir-fry for 5 minutes. Put orange juice, pomegranate molasses, honey and balsamic vinegar in a small bowl and whisk. Add to the pan and allow to bubble for 5 minutes until it thickens.

When the rice has been cooking for 10 minutes, stir in the chickpeas. Cover and cook for 5 more minutes, then turn off the heat and leave covered. Serve while hot, sprinkled with fresh parsley.

Brie and honey dough balls

These golden dough balls are stuffed with creamy, melted Brie and brushed with a gorgeous chilli honey glaze.

Makes 16

Prep time: 20 mins, plus 1 hour resting

Cook time: 10-12 mins

PER SERVING: 87 kcal, 13g carbs

INGREDIENTS:

• 250g strong white flour
• 2 tsp fast-action dried yeast
• ½ tsp caster sugar
• ½ tsp salt
• 150ml warm water
• 100g Brie, rind removed and cut into 16 even pieces
• 2 tbsp runny honey
• ¼-½ tsp chilli flakes

Sift the flour into a bowl. Add the yeast, caster sugar and salt and stir well. Make a well in the centre and add the water, then mix until it comes together in a ball. Tip it out on to a lightly floured surface and knead the dough, using the heel of your hand, until it is smooth and elastic.

Shape into a ball and return to the mixing bowl. Cover with clingfilm and leave in a warm place for around 1 hour, until doubled in size.

Knock back the dough and knead four or five times. Divide into 16 even pieces. Warm the air fryer for 30 seconds, but do not allow it to become too hot, then turn it off. Roll each portion of dough into a ball and flatten out.

Place a piece of Brie in the centre and fold the edges around to enclose the Brie. Pinch the edges to seal. Line the air fryer drawer. Then place the balls, sealed-side down, in the drawer, leaving a 1cm gap between each.

Leave in the warm air fryer to prove for 30 minutes. The dough balls should increase in size and become puffy. Air-fry the balls at 180C for 10-12 minutes, flipping them halfway through.

While the dough balls cook, place the honey and chilli flakes in a bowl and microwave for 15 seconds, or melt in a small pan on the hob. This will make the honey easier to brush over the balls.

When golden, use a brush to coat the balls with the chilli honey. Allow to cool, remove from the air fryer and serve.

 Biscoff and banana cakes

You’ll need just one banana and a handful of simple ingredients to whip up this absolutely irresistible Biscoff and banana cake recipe. These moist, banana bread-style cupcakes are perfect for batch cooking and stashing away in the freezer.

Serves 12

Prep time: 15 mins, plus 30 mins cooling

Cook time: 15-20 mins

PER SERVING: 193 kcal, 24g carbs

SPECIAL EQUIPMENT:

• Electric hand whisk
• 12 silicone or paper cupcake cases

INGREDIENTS:

• 180g reduced-fat spread
• 30g brown sugar
• 30g brown granulated sweetener
• 2 medium eggs
• 1 banana, peeled and well mashed
• 180g self-raising flour
• ½ tsp baking powder
• 1 tbsp Biscoff spread
• 60g icing sugar
• 1 tbsp skimmed milk
• 1 Biscoff biscuit, crumbled

Put the spread, sugar and sweetener in a mixing bowl. Beat using an electric hand whisk for 1 minute until creamy and combined.

Add the eggs and banana and whisk again. The mixture will look like it has curdled, but don’t worry.

Add the flour and baking powder. Whisk for 1–2 minutes until pale, thick and creamy.

Divide the batter between 12 cupcake cases. Air-fry at 160C for 15-20 minutes until a skewer inserted in the centre comes out clean. Leave to cool.

In a small bowl, combine the Biscoff spread, icing sugar and milk and mix until smooth. Top each cake with a little of the icing and some of the crumbled biscuit.

Cookie dough pots 

Remember the mug cake craze? Move over, microwave – your air fryer’s got this one covered. Once they’re baked to perfection, you’ll have a ready-to-serve dessert that’s healthier than the shop-bought ones and they will melt in your mouth.

Serves 4

Prep time: 5 mins

Cook time: 10-12 mins

PER SERVING: 254 kcal, 37g carbs

SPECIAL EQUIPMENT:

• 4 x 125ml ramekins, 7.8 x 4.5cm

INGREDIENTS:

• 60g reduced-fat spread
• 30g caster sugar
• 30g granulated sweetener
• 1 medium egg
• 100g plain flour
• 2 tbsp cocoa powder
• 20g chocolate chips

In a mixing bowl, add the spread, caster sugar and sweetener. Mix with a wooden spoon until creamy and combined. Add the egg and mix again.

Add the flour and cocoa powder and mix again until fully combined. Add half of the chocolate chips and mix again.

Divide the mixture between the four ramekins and smooth out the tops. Sprinkle the remaining chocolate on top. Cook at 160C for 10-12 minutes. The cookie pots should be crisp on top and a little gooey in the middle but not raw.

Leave to stand for a minute to cool a little and then serve.

Apricot tarte tatin

This apricot tarte tatin is our slimming-friendly take on a French classic, made using a handful of easy ingredients.

Serves 4

Prep time: 15 mins, plus 30 mins cooling

Cook time: 25-30 mins

PER SERVING: 199 kcal, 26g carbs

INGREDIENTS:

• 30g caster sugar
• 20g granulated sweetener
• 20ml cold water
• 20g butter
• 200g tinned apricot halves, in natural juice
• 15 x 19cm ready-rolled light puff pastry sheet, approx. 115g

Add the sugar, sweetener and water to a small saucepan and set over a low heat. Heat for 8-10 minutes, stirring until a pale golden colour. Add the butter and stir until fully combined.

Remove the basket from the air fryer and line the drawer with a sheet of non-stick baking paper. Pour in the caramel syrup and arrange the apricots, cut-sides down, into the syrup.

Air-fry for 5 minutes at 180C. Place the sheet of puff pastry on top of the apricots, pressing down. Return to the air fryer for a further 10-15 minutes until the pastry is golden brown.

Leave to cool for 30 minutes. Using a fish slice, lift the tart out of the air fryer, holding on to the non-stick baking paper. Flip the tart over so that the puff pastry is now on the bottom. Slice and enjoy!

• Adapted from Pinch of Nom Air Fryer Light & Easy by Kate Allinson and Kay Allinson (Bluebird, £22) to be published April 9. © Kate Allinson & Kay Allinson 2026. Daily Mail readers can pick up a copy from TGJones for only £10 (RRP £22), see voucher on page 69. Terms and conditions apply.