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.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1/2 teaspoon kosher salt
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Paprika, Ground(5g)
- •Garlic powder(3g)
- •Onion powder(3g)
- •¼ teaspoon ground black pepper
Instructions
- 1Place the chicken breasts on a cutting board and cover with a large sheet of plastic wrap. With a rolling pin, meat mallet, or your palm, lightly pound into an even thickness.
- 2To Dry Brine*: Place the chicken on a plate and sprinkle all over with the kosher salt. Place in the refrigerator uncovered for at least 30 minutes or up to 1 day—if you will not be dry brining, skip this step.
- 3When ready to air fry: remove the chicken from the refrigerator and let stand at room temperature for 15 minutes.
- 4In a small bowl, stir together the paprika, garlic powder, onion powder, and black pepper (if you did not dry brine the chicken, add the salt now)
- 5Place the chicken in a large bowl and drizzle with the olive oil. Sprinkle the spice mixture over the top. Toss to coat the chicken, ensuring you rub the spices evenly over both sides.
- 6Preheat the air fryer to 375 degrees F (my model takes 3 minutes to heat). Place the chicken presentation side (smooth side) down in the air fryer and let cook 6 minutes.
- 7Remove the air fryer basket, then with tongs, carefully flip the chicken over. Continue cooking until the chicken registers between 155 and 160 degrees F, 2 to 8 minutes more. Chicken is considered safe to eat at 165 degrees F, but I like to remove mine a few degrees early, then let the carryover cooking finish the job. The total cook time will vary based on your model and the size of your chicken. Smaller breasts (about 6 ounces each) will need only around 8 minutes total; larger ones may need 14 or more. Check the chicken often towards the end to monitor its progress. DO NOT overcook or it will be dry.
- 8Remove the chicken to a plate. Cover and let rest 5 to 10 minutes. Slice and enjoy!
Nutrition — Per Serving
61
calories
1g
protein
5g
fat
- Carbohydrates
- 4g
- Saturated fat
- 0.8g
- Sodium
- 4 mg
- Dietary fiber
- 1.2g
2 servings per batch · ~11g each
Macro data sourced from USDA FoodData Central
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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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