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
- •1.5 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.
- •0.3 cup Bread Crumbs, Whole Wheat, Dry
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1 tsp Paprika, Ground
- •0.5 tsp Garlic powder
- •0.3 tsp Thyme, Dried
- •0.1 tsp Cayenne Pepper, Ground
- •0.1 tsp ⅛ teaspoon kosher salt (plus additional to taste)
Instructions
- 1Cut 3 boneless skinless chicken breasts in half lengthwise to create 6 thinner pieces. Place each piece between plastic wrap and pound to an even ½-inch thickness.
- 2Drizzle the chicken pieces with 1 tablespoon extra virgin olive oil and toss to coat all sides.
- 3In a shallow bowl, combine ¼ cup whole wheat breadcrumbs, ¼ cup freshly grated Parmesan, 1 teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon dried thyme, ⅛ teaspoon ground cayenne pepper, and ⅛ teaspoon kosher salt. Stir until evenly blended.
- 4Press each chicken piece firmly into the breadcrumb mixture, coating both sides thoroughly and patting so the crumbs adhere.
- 5Preheat your air fryer to 375°F for 3 minutes. Arrange up to 3 pieces in a single layer in the basket without overlapping.
- 6Air fry at 375°F for 8–10 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F. The crust should be firm and dry to the touch with no soft spots. Repeat with the remaining 3 pieces.
- 7Divide the cooked chicken evenly into 3 airtight meal-prep containers while still warm. Allow to cool slightly before sealing and refrigerating.
Nutrition — Per Serving
391
calories
55g
protein
13g
fat
- Carbohydrates
- 9g
- Saturated fat
- 3.3g
- Sodium
- 327 mg
- Dietary fiber
- 0.8g
3 servings per batch · ~251g each
Macro data sourced from USDA FoodData Central
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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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