High Protein Air Fryer Chicken Meal Prep (30g Protein, 5 Days)
A high protein air fryer chicken meal prep recipe that delivers 30g of protein per serving and cooks in 25 minutes flat, providing five days of delicious, protein-packed lunches ready in under an hour. This budget-friendly recipe transforms plain chicken breasts into tender, flavorful meals that keep your energy stable throughout the day without feeling like diet food.
Equipment
- Air fryer
- paper towels
- small bowl
- meat thermometer
- glass containers
Ingredients
- 6 boneless, skinless chicken breasts (about 8 oz each)
- 3 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons paprika (smoked or regular)
- 1.5 teaspoons dried thyme
- 1.5 teaspoons dried rosemary
- 1 teaspoon black pepper
- 1.5 teaspoons sea salt
- 1 teaspoon onion powder
- Juice of 1 lemon or lime (optional)
- 1/2 teaspoon cayenne pepper (optional)
- 1 teaspoon Italian seasoning (optional)
Instructions
- Step 1: Pat chicken breasts completely dry with paper towels and trim any excess fat.
- Step 2: Whisk together garlic powder, paprika, thyme, rosemary, black pepper, sea salt, and onion powder in a small bowl. Drizzle olive oil over chicken and sprinkle seasoning blend generously on both sides, rubbing it in evenly.
- Step 3: Arrange 3 chicken breasts in air fryer basket without crowding, ensuring air circulation. Set to 375°F.
- Step 4: Air fry for 18-22 minutes until internal temperature reaches 165°F at the thickest part.
- Step 5: Rest chicken for 5 minutes before slicing.
- Step 6: Slice into 4-5 pieces per breast and portion into glass containers. Repeat steps 3-5 with remaining chicken.
Notes
Store cooked chicken in airtight glass containers in refrigerator for up to 4 days or freeze for longer storage. Reheat by microwaving on a plate covered with a damp paper towel for 60-90 seconds, or in a 350°F oven for about 8 minutes. Add sauces or marinades after cooking to prevent sogginess. Freeze half the batch for a second week of meal prep. Don't skip the 5-minute resting period for juicier chicken.