PF
Delicious crispy fried chicken served with lettuce, cucumber, and sweet chili sauce.
Stovetop~35 minComplexity

Air Fryer Fried Chicken Breast

This Air Fryer Fried Chicken Breast packs 60g protein and 489 calories per serving — among the highest protein-per-serving options for strength training. Quick-preps 3 servings on the stovetop, giving you 180g protein from a single batch with minimal prep time. Critical for hitting aggressive daily protein targets without cooking multiple times per day.

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Ingredients

3 servings
  • Chicken Breast, Boneless Skinless(680g)

    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.

  • Bread Crumbs, Dry, Plain(60g)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Paprika, Ground(5g)
  • Garlic powder(3g)
  • Thyme, Dried(1g)
  • Cayenne Pepper, Ground(1g)
  • ⅛ teaspoon kosher salt (plus additional to taste)

Instructions

  1. 1Cut each chicken breast in half lengthwise to create 6 long, narrow pieces total. Place a piece of plastic wrap over each piece and pound to an even 1/2-inch thickness using a meat mallet. Transfer the pounded chicken to a bowl.
  2. 2Drizzle the chicken with olive oil and toss to coat evenly.
  3. 3In a wide, shallow bowl or pie dish, combine the bread crumbs, grated Parmesan, paprika, garlic powder, thyme, cayenne pepper, and salt until evenly blended.
  4. 4Working one piece at a time, coat each chicken breast thoroughly in the breadcrumb mixture, patting gently so it adheres well.
  5. 5Heat a large skillet over medium-high heat and add a thin layer of olive oil. Once the oil shimmers (about 1–2 minutes), carefully place 3 breaded chicken pieces in the skillet. Cook 6–8 minutes on the first side until golden brown and crispy, then flip and cook 5–7 minutes on the second side until the coating is golden brown and internal temperature reaches 165°F.
  6. 6Transfer the cooked chicken to a paper towel-lined plate. Repeat step 5 with the remaining 3 pieces of chicken, adding a bit more oil to the skillet if needed.
  7. 7Once all chicken is cooked and still hot, divide evenly into 3 airtight containers. Allow to cool slightly before sealing.

Nutrition — Per Serving

489

calories

60g

protein

18g

fat

Carbohydrates
19g
Saturated fat
5.3g
Sodium
611 mg
Dietary fiber
1.8g

3 servings per batch · ~275g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Fried Chicken Breast have per serving?

Each serving contains 60g of protein and 489 calories with 18g fat and 19g carbs. This is one of the highest protein-per-serving ratios in the app, making it a cornerstone meal for hitting daily protein goals.

How long does Air Fryer Fried Chicken Breast take to prep?

Quick prep yields 3 full servings, so you're getting high-protein meals ready with minimal time investment. This scales efficiently for batch prepping 2-3 days of protein at once.

Is Air Fryer Fried Chicken Breast good for muscle gain?

At 60g protein and 489 calories per serving, this recipe is built for muscle gain phases where maximizing protein intake is the priority. The low carb content pairs well with separate carb sources, giving you flexibility to dial in your carb macros around training.

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