Description
A low-effort, high-reward healthy meal prep with juicy, golden-brown chicken and bold seasonings. Cooked in an air fryer for even results without oil, this batch method prepares six ready-to-eat 4-ounce portions, perfect for quick lunches or dinners and lasting the whole week. Each meal reheats in just 3 minutes.
Ingredients
Chicken breast, 1 lb (454g) (Thighs for juicier texture)
Olive oil, 1 tbsp (Coconut oil for smokier flavor)
Garlic powder, 1 tsp
Paprika, ¾ tsp
Italian seasoning (or dried oregano + rosemary mix), ½ tsp
Instructions
Dry chicken breasts with paper towels to remove excess moisture
Combine garlic powder, paprika, Italian seasoning, and olive oil in a small bowl
Pat seasoning mixture onto both sides of chicken breasts
Let chicken rest at room temperature for 10 minutes for even cooking
Preheat air fryer to 375°F (190°C) for 3 minutes with the fryer basket inside
Place 2 chicken breasts in single layer in air fryer basket, ensuring even spacing
Insert basket and cook for 7 minutes
Rotate chicken breasts and cook another 3-5 minutes until internal temperature reaches 165°F (74°C)
Use a meat thermometer to check the internal temperature at the thickest part
Transfer cooked chicken to wire rack, covering with aluminum foil to retain heat and moisture
Let chicken rest for 5 minutes before slicing
Portion into 4-ounce silicone meal prep containers
Label containers with date and refrigerate or freeze
Notes
Use chicken thighs for a juicier texture
Substitute olive oil with coconut oil for a smoky flavor
Resting under foil prevents moisture loss, crucial for meal prepping
Microwave for 3 minutes to reheat effectively
Can be stored in the fridge for up to 5 days or frozen for 1-2 months
Nutrition
- Serving Size: 4 oz cooked chicken
- Calories: 95
- Sugar: 0g
- Sodium: 120mg
- Fat: 4g
- Saturated Fat: 1g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 5g
- Cholesterol: 70mg