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.
Ingredients
- •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
- 1Cut each chicken breast in half lengthwise so that you have 6 long, narrow pieces total. Pound each piece to an even 1/2-inch thickness (I like to stretch a piece of plastic wrap over the top first to keep things tidy). Place the pounded chicken in a bowl.
- 2Drizzle the chicken with the olive oil and toss to coat.
- 3In a wide, shallow bowl (a pie dish works well), combine the whole wheat breadcrumbs, Parmesan, paprika, garlic powder, thyme, cayenne pepper, and salt until evenly blended.
- 4Coat each chicken breast in the breadcrumb mixture, patting as necessary so that it adheres.
- 5Preheat your air fryer to 390 degrees F. Coat the basket with nonstick spray, then arrange the chicken in the basket in a single layer (you will likely need to cook the chicken in two batches. If desired, keep the first batch warm in a 250 degree F oven while you finish the second).
- 6Air fry the breaded chicken breast on the first side for 4 minutes. Slide out the basket, flip the chicken, then continue cooking for 2 to 5 additional minutes, depending upon the size of your chicken and your air fryer model. The chicken should reach an internal temperature of 165 degrees F and the crumbs should look golden brown (I typically remove my chicken at 160 degrees F, as the temperature will continue to rise as it rests). Enjoy hot.
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
AI Swap Engine
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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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