Best Air Fryer Teriyaki Chicken (High Protein Meal Prep)
Crispy on the outside and juicier inside than stovetop versions, this air fryer teriyaki chicken delivers 32 grams of protein per serving in under 30 minutes. Perfect for meal prep with a sweet-savory-umami glaze that makes you come back for thirds.
Equipment
- Air fryer
- small mixing bowls
- meat thermometer
- paper towels
- small saucepan
Ingredients
- 4 boneless, skinless chicken breasts (6 ounces each)
- 1/2 cup low-sodium soy sauce
- 1/4 cup honey
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 tablespoons water
- 1 teaspoon cornstarch
- Salt and pepper to taste
- Sesame seeds for serving (optional)
- Green onions, sliced for serving (optional)
Instructions
- Step 1: Whisk together soy sauce, honey, minced garlic, grated ginger, rice vinegar, sesame oil, and water in a small bowl. Mix cornstarch with 1 tablespoon cold water separately to create a slurry. Preheat air fryer to 400°F.
- Step 2: Pat chicken breasts dry with paper towels and season lightly with salt and pepper on both sides. Pound to even 3/4-inch thickness if needed.
- Step 3: Place chicken breasts in a single layer in air fryer basket without overlapping.
- Step 4: Air fry at 400°F for 12 minutes to develop color and start cooking.
- Step 5: Remove basket and brush half the teriyaki sauce generously over each breast. Return to air fryer and cook 6-8 minutes more until internal temperature reaches 165°F.
- Step 6: Transfer chicken to a plate and rest for 3 minutes. Warm remaining sauce in a small saucepan over low heat for 1 minute. Add cornstarch slurry if you want a thicker glaze.
- Step 7: Drizzle extra glaze over each piece and top with sesame seeds and green onions if desired.
Notes
Storage: Refrigerate in airtight container for up to 4 days or freeze for up to 3 months. Reheat at 325°F for 8 minutes covered with foil instead of microwaving to maintain tenderness. Sauce can be made up to 2 days ahead. For smaller air fryers, cook in two batches. Serve with jasmine rice, cauliflower rice, roasted broccoli, or over greens. Can substitute chicken thighs (cook 16-18 minutes total). Nutrition per serving: 32g protein, 18g carbs, 3g fat, 0g fiber.