Protein Cheese Puffs

Crispy on the outside, cheesy and fluffy on the inside; these protein cheese puffs are honestly one of the BEST high-protein snacks to keep in your fridge. Made with just 2 whole-food ingredients, they deliver approximately 8–9 g protein per puff with virtually zero net carbs, making them incredibly blood sugar friendly and surprisingly satisfying. Dip them into warm marinara sauce and they honestly taste like little protein-packed pizza bites.

Servings

Makes: 10–12 cheese puffs

Prep time: 5 minutesCook time: 6 minutes

Ingredients

• 2 cups (200 g) freshly grated Parmesan cheese

• 2 large eggs

Optional for serving:

• marinara sauce for dipping

Directions

1. Preheat air fryer to: 400°F (200°C)

2. In a medium bowl, combine:

   • Parmesan cheese

   • Eggs

3. Mix until fully combined.

4. Roll mixture into 10–12 balls

5. Optional:

   • Freeze balls for 30 minutes before air frying to help hold their shape even better.

6. Line the air fryer tray with air fryer-safe parchment paper.

7. Air fry for:

   • ~6 minutes

   • or until golden and crispy on the outside.

8. Allow to cool slightly and serve with marinara sauce.

Storage

Fridge: Store in an airtight container for up to 4 days.

Freezer: Freeze cooked cheese puffs for up to 2 months.

Reheating: Air fry for 2–3 minutes at 350°F

• OR oven bake until warmed through.

Nutrition Per Puff

(approximate, based on 10–12 servings)

Calories: ~90–100 kcal

Protein: ~8–9 g

Net Carbs: ~0–1 g

Calcium: high

Low glycemic impact

Pro Tips

✔️ Use freshly grated Parmesan for the best texture and crispiness.

✔️ Add parchment paper to the air fryer tray to catch melted cheese and make cleanup easier.

✔️ Freezing the balls briefly before air frying helps them stay extra round and puff beautifully.

✔️ These are AMAZING dipped in warm marinara sauce.