Stovetop~25 minComplexity
Air Fryer Chicken Breast
This Air Fryer Chicken Breast side dish contributes 1g protein and 61 calories per serving — a negligible protein addition meant to pair with other components. Two servings cook quickly, making it useful as a filler or texture element alongside higher-protein mains in your meal prep rotation.
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Ingredients
2 servings
- •2 Chicken Breast, Boneless Skinless(544g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •0.5 tsp 1/2 teaspoon kosher salt
- •2 tsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tsp Paprika, Ground
- •0.5 tsp Garlic powder
- •0.5 tsp Onion powder
- •0.3 tsp ¼ teaspoon ground black pepper
Instructions
- 1Place the chicken breasts on a cutting board and cover with plastic wrap. Using a meat mallet or rolling pin, pound evenly until all pieces reach uniform thickness (about ¾ inch).
- 2In a small bowl, combine the paprika, garlic powder, and onion powder. Set aside.
- 3Pat the chicken dry with paper towels. Place in a large bowl, drizzle with olive oil, then sprinkle the spice mixture over top. Toss and rub the spices evenly over both sides of each breast.
- 4Heat a large skillet over medium-high heat for 2–3 minutes until hot. Place the chicken presentation side (smooth side) down in the skillet. Cook 6–7 minutes until golden brown on the first side.
- 5Using tongs, flip the chicken carefully. Continue cooking over medium-high heat for 2–8 minutes more, depending on thickness, until an instant-read thermometer inserted into the thickest part registers 165°F.
- 6Remove the chicken to a plate and cover loosely. Let rest for 5–10 minutes to retain juices.
- 7Slice the chicken and divide evenly into 2 airtight containers while warm. Cool completely before sealing and refrigerating.
- 8Store in the refrigerator for up to 4 days. Reheat gently in a skillet over low heat or microwave covered with a damp paper towel to retain moisture.
Nutrition — Per Serving
374
calories
62g
protein
12g
fat
- Carbohydrates
- 2g
- Saturated fat
- 2.2g
- Sodium
- 124 mg
- Dietary fiber
- 0.6g
2 servings per batch · ~279g 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 per serving?
Each serving contains 1g of protein and 61 calories, making this an extremely low-protein option that doesn't align with typical macro targets for lifters. The macros break down to 5g fat and 4g carbs per serving.
How long does Air Fryer Chicken Breast take to prep?
This recipe qualifies as quick prep and yields 2 servings, though the minimal yield means you'd need to double or triple the batch for meaningful meal prep coverage.
Is Air Fryer Chicken Breast good for fat loss?
At only 61 calories per serving with negligible protein, this recipe doesn't support the high-protein requirement needed during fat loss phases. You'd need substantial additions to make this macro-efficient for body composition work.
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