Grilled chicken served on slate with tomatoes and ketchup, a delicious still life.

Stovetop~25 minComplexity

Air Fryer Chicken Breast

Name: Air Fryer Chicken Breast
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Cuisine: american
Ingredients: Chicken breast, raw, boneless skinless; ¾ teaspoon plus 1 tablespoon kosher salt, (optional); ¼ teaspoon freshly cracked black pepper; Garlic powder; Onion powder; Paprika, ground; Brown sugar; Olive oil

This Air Fryer Chicken Breast delivers 77g protein and 496 calories per serving — one of the highest single-serving protein options available. Two servings ready in minutes means you can front-load protein in a meal and still have capacity for carbs and fats around your training window.

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Ingredients

2 servings

•
Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
•
¾ Teaspoon Plus 1 Tablespoon Kosher Salt, (Optional)
•
¼ teaspoon freshly cracked black pepper
•
Garlic powder(4g)
•
Onion powder(3g)
•
Paprika, Ground(3g)
•
Brown sugar(3g)
•
Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

Instructions

1Pat the chicken dry with paper towels and brush all over with the olive oil.
2In a small bowl, combine the garlic powder, onion powder, paprika, and brown sugar. Season the chicken generously on all sides with the spice rub.
3Heat a large skillet over medium-high heat for 2 minutes until hot.
4Place the chicken in the skillet and cook for 6–7 minutes until the bottom is golden brown and releases easily from the pan.
5Flip the chicken and cook for 6–8 minutes more over medium-high heat until the internal temperature reaches 165°F on an instant-read thermometer and the surface is golden brown.
6Transfer the chicken to a cutting board and let rest for 3–5 minutes.
7Slice or leave whole as desired, then divide evenly into 2 airtight containers while hot. Store in the refrigerator for up to 4 days.

Nutrition — Per Serving

496

calories

77g

protein

17g

fat

Carbohydrates: 5g
Saturated fat: 3.0g
Sodium: 157 mg
Dietary fiber: 0.9g

2 servings per batch · ~354g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Chicken Breast have per serving?

Each serving delivers 77g of protein and 496 calories, making this a high-protein concentrated meal. Macro breakdown is 17g fat and 5g carbs per serving.

How long does Air Fryer Chicken Breast take to prep?

This recipe has quick prep time and makes 2 servings, suited for a single meal or immediate consumption rather than multi-day meal prep.

Is Air Fryer Chicken Breast good for muscle gain?

At 77g protein per serving with 496 calories, this recipe is built for muscle gain phases where concentrated protein intake in a single meal supports daily total targets and post-workout recovery.