Air Fryer Garlic Parmesan Chicken Bites (High Protein Meal Prep)
Crispy and golden air fryer chicken bites coated in garlic and Parmesan that deliver 25+ grams of protein per serving. Ready in under 20 minutes and perfect for high-protein meal prep that actually tastes good.
Equipment
- Air fryer
- shallow bowl
- paper towels
- meat thermometer
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 1/2 cup grated Parmesan cheese
- 1/2 cup panko breadcrumbs
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
- Cooking spray
Instructions
- Step 1: Cut chicken breasts into 1.5-inch bite-sized pieces and pat dry with paper towels.
- Step 2: In a shallow bowl, whisk together panko breadcrumbs, grated Parmesan, minced garlic, Italian seasoning, garlic powder, salt and pepper.
- Step 3: Drizzle olive oil over chicken pieces and toss until lightly coated.
- Step 4: Toss oiled chicken in breadcrumb mixture until fully coated.
- Step 5: Spray air fryer basket lightly with cooking spray and arrange coated chicken in a single layer with space between pieces.
- Step 6: Air fry at 400 degrees Fahrenheit for 12-15 minutes, shaking basket halfway through until coating is golden and internal temperature reaches 165 degrees Fahrenheit.
- Step 7: Let rest for 2 minutes on a clean plate before serving or storing.
Notes
Pat chicken dry to ensure crispiness. Use fresh minced garlic for best flavor. Don't overcrowd the air fryer basket. Go easy on olive oil to prevent greasy coating. Freeze uncooked coated bites on a baking sheet for 2 hours, then store in freezer bag and air fry from frozen at 400 degrees for 16-18 minutes. Squeeze fresh lemon over warm bites before serving for added brightness. Stores beautifully in the fridge for up to 4 days. Can be reheated without drying out.