Low-Calorie Air Fryer Roasted Veggies with Chicken & Shrimp

As someone constantly battling with bland diet food, I dreaded eating yet another boring salad or "healthy" meals packed with hidden calories. Then, I discovered this air-fryer roasted veggie bowl with chicken and shrimp—game changer!

The marinated chicken stays juicy, the kabocha squash turns sweet and tender, the shrimp stays bouncy, and the potatoes crisp up perfectly. Cherry tomatoes burst with tangy goodness, making every bite exciting. Best part? The whole plate is only around 400 kcal, keeping me full for hours without guilt. Now it’s my weekly staple, and I hope you’ll love it too!

🔍 Ingredient Breakdown

This dish balances high protein + smart carbs + fiber-rich veggies:

• Chicken breast: Lean protein, marinated for tenderness.

• Shrimp: Low-calorie, high-protein, rich in zinc & selenium.

• Kabocha squash: Low-GI carb, naturally sweet when roasted.

• Potatoes: Slow-digesting energy, crispy outside & soft inside.

• Cherry tomatoes + asparagus: Fiber & antioxidants for digestion.

• Olive oil: Healthy fats for nutrient absorption.

• Black pepper + salt: Simple seasoning, avoiding bloating.

Perfect for fitness, weight loss, or everyday healthy eating!

🍽️Serving Suggestions

Enjoy as a main course for lunch/dinner, paired with unsweetened lemon water or Greek yogurt. For extra fiber, add a side salad. It’s so hearty that no rice is needed!

Store leftovers in the fridge for 2 days. Reheat at 180°C (356°F) for 3 mins in the air fryer. (Shrimp tastes best fresh.)

❤️ Why You’ll Love It

1. Effortless—Just prep and let the air fryer do the work.

2. Flavor-packed—Roasting beats boiling; no "diet food" vibes!

3. Customizable—Swap veggies based on what’s in your fridge.

4. Psychologically satisfying—A colorful, hearty plate prevents cravings.

Try it once, and it’ll become a regular!

🥗RECIPE🥗

🥬Ingredients list

• 1 chicken breast (~150g)

• 10 shrimp

• 1 potato

• ¼ kabocha squash

• 8-10 cherry tomatoes

• 5 asparagus spears

• 1 tbsp cooking wine (for chicken) + 1 tbsp (for shrimp)

• 1 tbsp soy sauce

• ½ tbsp dark soy sauce

• 1 tbsp oyster sauce

• 1 tbsp starch

• 1 tbsp olive oil

• Salt & black pepper to taste

👩🍳DIRECTIONS

1️⃣ Marinate shrimp: Mix with 1 tbsp wine, salt, and pepper. Set aside for 10 mins.
2️⃣ Marinate chicken: Cut into cubes, mix with 1 tbsp wine, 1 tbsp soy sauce, ½ tbsp dark soy sauce, 1 tbsp oyster sauce, and 1 tbsp starch. Marinate for 30 mins.
3️⃣ Prep veggies: Chop potatoes, squash, asparagus, and halve tomatoes. Toss with salt, pepper, and olive oil.
4️⃣ Air fry:

• Roast veggies at 180°C (356°F) for 10 mins.

• Flip, add chicken and shrimp, cook for 5-8 mins (remove shrimp early if needed).

5️⃣ Serve: Garnish with parsley or chili flakes (optional). Enjoy hot!

❓ Frequently Asked Questions

Q1: Can I use an oven instead?
✅ Yes! Bake at 200°C (392°F) for 20-25 mins, flipping halfway.

Q2: How to prevent dry chicken?
✅ Cube it + use starch in marinade. Don’t overcook (>8 mins).

Q3: Veggie substitutions?
✅ Broccoli, bell peppers, mushrooms, or sweet potatoes work too. Adjust cooking time as needed.