Stovetop~25 minComplexity
Air Fryer Chicken Breast
Each Air Fryer Chicken Breast serving contains 34g protein and 220 calories — a lean protein base that scales across 4 meals. Quick stovetop cooking makes this a reliable anchor for batch days when you're building multiple meal boxes with different carb and fat ratios.
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Ingredients
4 servings
- •2 tsp Montreal steak seasoning blend
- •1 tsp Paprika, Ground
- •0.5 tsp Paprika, Smoked
- •0.3 tsp ¼ Tsp Black Pepper (Freshly Cracked, $0.02)
- •1.3 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1In a small bowl, combine the Montreal Steak Seasoning, ground paprika, smoked paprika, and black pepper.
- 2Place the chicken breasts on a cutting board, cover with plastic wrap, and pound with a meat tenderizer or rolling pin until even thickness (about 1/2 to 3/4 inch), working from the thicker center outward.
- 3Brush both sides of each chicken breast with olive oil, then generously coat both sides with the seasoning blend, rubbing it in with your hands until evenly covered.
- 4Preheat a large skillet over medium-high heat. Add the seasoned chicken breasts and cook 6–7 minutes on the first side until golden brown.
- 5Flip the chicken and cook 5–6 minutes on the second side until the internal temperature reaches 165°F when checked with a meat thermometer and the surface is golden brown.
- 6Transfer the chicken to a clean cutting board and rest for 5 minutes.
- 7Slice the chicken breasts and divide evenly into 4 airtight containers while hot.
Nutrition — Per Serving
212
calories
34g
protein
7g
fat
- Carbohydrates
- 0g
- Saturated fat
- 1.4g
- Sodium
- 72 mg
- Dietary fiber
- 0.3g
4 servings per batch · ~153g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Air Fryer Chicken Breast have?
Each serving provides 34g of protein and 220 calories with 8g fat and 1g carbs, offering a straightforward, lean protein option for hitting daily macro targets.
How long does Air Fryer Chicken Breast take to prep?
This recipe has quick prep time and yields 4 servings, making it one of the fastest batch-cooking options for a week of lunches.
Is Air Fryer Chicken Breast good for fat loss?
At 220 calories and 34g protein per serving with minimal fat (8g) and carbs (1g), this chicken works efficiently within a caloric deficit while supporting satiety and muscle retention during a cut.
