Air Fryer Honey Garlic Chicken and Broccoli
Air Fryer Honey Garlic Chicken and Broccoli serves 67g protein and 691 calories per serving — among the highest protein-per-serving combos in the library. Quick-preps 2 servings on the stovetop with integrated vegetables, cutting overall prep steps. Built to simplify hitting 130g+ protein from two standalone meals on high-volume training days.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Broccoli(720g)
- •Garlic powder(10g)
- •Paprika, Ground(5g)
- •Ginger, Fresh Root(3g)
- •Soy Sauce, Low Sodium(60g)
- •Honey(60g)
- •Vinegar, Rice(10g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chili Crisp, Prepared(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Green Onion (Scallion)(60g)
- •Rice, White, Long-Grain
Instructions
- 1Cook the white rice according to package directions until tender and fluffy; set aside.
- 2Pat the chicken breast dry with paper towels, then cut into bite-sized pieces (about 1–1.5 inches). Season with garlic powder and paprika.
- 3Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Add the chicken pieces and cook 6–8 minutes, stirring occasionally, until no longer pink in the center and internal temperature reaches 165°F.
- 4Mince the fresh ginger root and add it to the skillet along with the soy sauce, honey, and rice vinegar. Stir well to combine and cook 2–3 minutes over medium heat until the sauce thickens slightly and coats the chicken.
- 5Add the broccoli florets to the skillet and toss to coat with sauce. Cook 4–5 minutes over medium heat, stirring frequently, until the broccoli is tender-crisp and bright green.
- 6Remove from heat and stir in the chili crisp and sliced green onions.
- 7Divide the chicken and broccoli mixture evenly into 2 airtight containers while hot, and divide the cooked rice between 2 separate containers or add to the same containers.
- 8Store in the refrigerator for up to 4 days. Reheat in a skillet over medium heat or microwave until warmed through before serving.
Nutrition — Per Serving
691
calories
67g
protein
24g
fat
- Carbohydrates
- 59g
- Saturated fat
- 4.3g
- Sodium
- 1348 mg
- Dietary fiber
- 11.8g
2 servings per batch · ~714g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Air Fryer Honey Garlic Chicken and Broccoli have per serving?
Each serving delivers 67g of protein and 691 calories with 24g fat and 59g carbs. This is one of the highest-protein single meals in the app and a complete nutritional package.
How long does Air Fryer Honey Garlic Chicken and Broccoli take to prep?
Quick prep time with 2 substantial servings means this recipe is designed as a full meal rather than a component to mix and match. Each serving is calorie-dense enough to stand alone as lunch or dinner.
Is Air Fryer Honey Garlic Chicken and Broccoli good for muscle gain?
At 67g protein, 691 calories, and 59g carbs per serving, this recipe is optimized for muscle gain where both protein and post-workout carbohydrates are needed in a single meal. The vegetable inclusion adds micronutrient density supporting recovery.
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