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.
Ingredients
- •Montreal steak seasoning blend(10g)
- •Paprika, Ground(5g)
- •Paprika, Smoked(3g)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.02)
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1In a small bowl mix the steak seasoning, sweet paprika, smoked paprika, and black pepper together.*
- 2Place both chicken breasts on a cutting board, cover them with plastic wrap or parchment paper, then use a rolling pin or the flat side of a meat tenderizer to gently pound the thicker side until the entire breast is an even thickness from one end to the other (about 1/2 to 3/4 inch thick).
- 3Preheat the air fryer to 400°F. Brush the olive oil over both sides of each chicken breast.
- 4Generously coat both sides of each chicken breast with the seasoning blend. Rub the seasoning into the breasts with your hands, making sure they are evenly coated with spices.
- 5Place both chicken breasts inside the air fryer basket and cook for 7 minutes.** Then flip them over and cook for 6 more minutes. After a total of 13 minutes, use a meat thermometer to check the chicken breasts and make sure the internal temperature has reached 165°F, and if not, cook for 1-2 minutes longer.***
- 6Promptly remove the chicken from the air fryer basket and rest on a clean cutting board for 5 minutes before slicing. Serve them with your favorite sides and enjoy.
Nutrition — Per Serving
220
calories
34g
protein
8g
fat
- Carbohydrates
- 1g
- Saturated fat
- 1.4g
- Sodium
- 69 mg
- Dietary fiber
- 0.7g
4 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common 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.
