Air Fryer Chicken Breast
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.
Ingredients
- •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
- 1If brining the chicken, add the chicken and 1 tablespoon of the salt to a large bowl. Fill with cool water, cover, and refrigerate for at least 1 hour or up to overnight.
- 2In a small bowl, combine the remaining ¾ teaspoon salt, pepper, garlic powder, onion powder, paprika, and brown sugar (if using).
- 3Transfer the chicken to a cutting board and pat dry. Brush the chicken with the olive oil and season all over with the spice rub.
- 4Preheat the air fryer to 375°F. Arrange the chicken in the air fryer basket and cook for 8 minutes. Using tongs, flip the chicken and cook for 6 to 8 minutes more, or until the internal temperature of the chicken reaches 165°F on an instant-read thermometer. (Be sure to keep an eye on the temperature of your chicken as cook times may vary depending on your air fryer!)
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
AI Swap Engine
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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.
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