Air Fryer Sweet Chili Chicken and Brussels Sprouts: High-Protein Meal Prep
Crispy air fryer chicken thighs and caramelized brussels sprouts coated in a balanced sweet chili sauce that delivers 35 grams of protein per serving. This restaurant-quality meal comes together in under 30 minutes and stays fresh in the fridge for up to four days.
Equipment
- Air fryer
- large bowl
- small bowl
- paper towels
Ingredients
- 1.5 lbs chicken thighs, boneless and skinless, cut into bite-sized pieces
- 1 lb frozen brussels sprouts, halved
- 3 tablespoons sweet chili sauce
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1/2 teaspoon sriracha
- 1 tablespoon sesame oil
- Salt and black pepper to taste
- 1 tablespoon cornstarch, optional
- Sesame seeds and sliced green onions for garnish
Instructions
- Step 1: Cut chicken thighs into 1.5-inch pieces and halve brussels sprouts lengthwise. Pat everything dry with a paper towel.
- Step 2: In a small bowl, whisk together sweet chili sauce, soy sauce, honey, rice vinegar, minced garlic, ginger, sriracha, and cornstarch if using. Taste and adjust seasonings.
- Step 3: Place chicken and brussels sprouts in a large bowl. Drizzle with sesame oil and season with salt and pepper. Toss, then add about half the sauce and toss again.
- Step 4: Preheat air fryer to 400°F for 3 minutes. Arrange chicken and brussels in a single layer without overcrowding. Cook for 12 to 14 minutes, shaking basket halfway through, until chicken reaches 165°F internal temperature and brussels have char.
- Step 5: Transfer to serving bowl and drizzle with remaining sauce. Toss gently and let sit 2 minutes. Garnish with sesame seeds and green onions.
Notes
Reheat leftovers in a 350°F air fryer for 4 minutes to maintain crispiness rather than using a microwave. Stores in the fridge for up to 4 days. For extra protein, serve over cauliflower rice or with edamame on the side. Can substitute with teriyaki sauce for different flavor profile. Frozen brussels sprouts are more budget-friendly than fresh.