This easy, flavorful, and simple Air Fryer Meal Prep Chicken is the best way to prep your protein in advance! Juicy on the inside, with crispy bits on the outside, this air fryer chicken recipe is sure to be in constant rotation.
I've been making this easy air fryer meal prep chicken for about 2 years now, and it's been a favorite for all of our meal prep staples (salads, wraps, rice bowls, etc).
It's based on the same seasoning blend I use for my air fryer chicken bites and unbreaded chicken tenders, and packs so much flavor for such a simple list of ingredients!
Air frying is one of our favorite cooking methods because it uses less oil, the food is crispier, and it takes at least 25% less time! I love using an air fryer for all of my meal prep proteins and sides – it makes healthy eating a whole lot easier (and tastier).
You can even switch it up and use some of your favorite seasoning blends to explore a different flavor profile, as the cook times are all the same. We've tried it with Buttery Steakhouse seasoning from Kinders, Italian seasoning, taco seasoning, and even Ranch seasoning.
Why You'll Love It:
- So yummy! The simple seasoning blend adds a lot of flavor, but works with a variety of dishes and cuisines, making it super versatile.
- High protein. Lean chicken breast is high in protein and makes a great starter for all kinds of dishes.
- Can be prepped ahead of time. Leftover chicken lasts up to 3 days in the fridge, or you can freeze it for several months! Just thaw or reheat whenever you need it.
Ingredients
- Chicken: For the best results, we recommend boneless skinless chicken breasts. Chicken thighs were tested as well, and although they were absolutely delicious, they were a bit chewy when compared to the tender chicken breasts.
- Avocado oil (or olive oil): We have tested this recipe with a variety of options, and avocado oil tasted the best AND gave the best crispy edges. If you don't have avocado oil, you may use your favorite oil with a moderate to high smoke point (olive oil, vegetable oil, etc).
- Seasonings: Paprika, granulated garlic powder, and granulated onion powder. Great staple seasonings that add lots of flavor and color!
- Salt and pepper: We recommend flaky salt if you have some! Maldon is a favorite, but kosher salt is great too.
Recommended Tools
How to Make Meal Prep Chicken in the Air Fryer
You're going to love this easy air fryer chicken breast recipe! It's the perfect way to meal prep for easy meals, and the air fryer method cooks up quicker, crispier, AND tastier. It's simply the best way to prep protein for the week (or freeze for the month).
- Slice the chicken into cutlets. Using a sharp knife and working carefully, divide the chicken breasts in half widthwise, dividing each breast into two thinner pieces. This can also be done by butterflying the chicken breast, and then slicing the connection in the middle, creating two separate pieces.
- If the tenderloins are included, divide them from the breast.
- Add the seasonings to the oil. Add 1 tablespoon of avocado oil (olive oil or vegetable oil) to a large bowl, along with the salt, pepper, paprika, garlic powder, and onion powder.
- Stir well. Use a silicone spatula or whisk to stir the seasonings and oil together until a paste forms.
- Add the chicken. Transfer the prepared chicken breast pieces (or chicken thighs) to the seasoned oil, and fold everything together with a silicone spatula until the chicken is evenly coated.
- Place chicken breasts in the air fryer. Working in batches, add 2 halves of the chicken to an air fryer that has been preheated to 375-380ºF (190ºC) for at least 3 minutes.
- Cook for 10-14 minutes. Place the basket in the air fryer and cook for 10-14 minutes, flipping the chicken after 7 minutes to help with even browning. The chicken is done when the thickest part of each portion reaches a minimum internal temperature of 165ºF (74ºC) (the exact time depends on the thickness and size of your chicken breasts, so internal temperature is the most reliable method).
- Remove the cooked chicken from the air fryer and place on a plate. Repeat the cooking process with the remaining chicken pieces.
- Let the chicken rest for 10 minutes before slicing (if chicken strips are desired).
Storing Leftovers
Transfer leftovers to an airtight container and store in the refrigerator for up to 3 days. Reheat in the microwave or in a skillet (with water, sauce, or oil) until heated throughout.
Freezing
For longer storage, you can freeze your chicken for up to 2 months!
If strips are desired, you can freeze them on a lined baking sheet until solid, then transfer them to a freezer bag. Reheat them as needed, or add them frozen to your meal preps in the morning (they should thaw by lunch, and you can reheat them easily).
Meal Prep Tips
- After the chicken has rested, you can slice it into strips, cubes, etc. You can leave it whole or cut it into tenders for wraps, sandwiches, etc.
- Keep refrigerated until needed, or freeze so you can reheat it (or add it to your favorite foods) as desired.
- Season in advance: If you want to pack a flavor punch, mix up the oil and seasoning and toss it with the chicken 12-18 hours ahead. Add the coated chicken pieces to a covered container or freezer bag and keep them refrigerated until it's time to cook.
- Check out the list of ideas below for ways to incorporate cooked chicken into your favorite meals.
Ways to Use Cooked Chicken in Meal Prep
Having pre-seasoned and cooked chicken on hand to add versatile protein to your favorite meals and snacks is a game changer! Here are some of our favorite ways to use leftover chicken:
- On top of salads
- With cooked rice (or cauliflower rice) and steamed broccoli (or veggies of choice).
- Wrapped in a flour tortilla (or low carb tortilla) with veggies, sprouts, and cheese
- As a starter for fajitas or pasta dishes
- Grilled paninis and open face sandwiches/melts
- Adding to chicken fried rice
- Stir fry
- Tossing into Greek-yogurt based dips for a high protein snack/meal
- Cut into cubes and served as unbreaded chicken nuggets (with your favorite creamy sauce of course – we like Greek yogurt ranch dip).
Favorite Sides
- Cooked rice (white, brown, or cauli rice)
- Protein pasta
- Steamed or roasted veggies
- Low carb tortillas or wraps
- Roasted baby potatoes
- Baked potatoes (we like to do a big batch and reheat them as needed)
- Raw sliced veggies (bell peppers, mushrooms, baby carrots, radishes, etc.)
- Veggie-packed salads
Expert Tips
- Don't slice the chicken first. I tested out cooking the chicken once it has already been sliced, and the pieces ended up chewy, even with a much shorter cooking time. Cooking them as cutlets, and then slicing into strips yields the juicier results.
- Thickness matters. In order to get the chicken to crisp up on the outside and be perfectly cooked through on the inside, slicing them into thinner cutlets is the way to go. We tested full-size chicken breasts and they required a longer cooking time to cook all the way through.
- If you have time, let it marinate. If you have some extra time, allowing the chicken to "marinate" in the seasoning for 15 minutes (or more) helps to boost the flavor. But if you don't have time – no worries, it will still taste great!
- Only use raw chicken. Since the hot air of the air fryer cooks rapidly, I haven't found a way to cook frozen chicken in the air fryer that cooks all the way through. Only use raw chicken, and if your chicken is frozen thaw it in the refrigerator first.
Substitutions
- Chicken thighs: We tested chicken thighs as well, and they did taste great – but the texture was a bit chewy. If you love thighs, you probably love the texture! Use about 1 pound of thighs, and work in batches, flattening them out in the air fryer. Cook as directed, but check the internal temperature more carefully to ensure they reach at least 165ºF (although 170-175ºF is better for thighs). They may require a bit more time, depending on their thickness and your air fryer model.
- Using your favorite seasoning blends: Feel free to omit the listed seasonings and use your favorite blends instead! Be sure to include at least 1 tablespoon of oil, salt, and pepper (if not included in the seasoning blend). We tested Kinder's Buttery Steakhouse, Italian seasoning, Ranch seasoning, and taco seasoning – all with great results!
- What can I use instead of avocado oil? If you don't have avocado oil you can use olive oil, vegetable oil, canola oil, or any moderate to high smoke point oil.
More Air Fryer Recipes for Meal Prep:
If you loved this recipe for meal prep chicken in the air fryer, let me know by leaving a 5-star review in the recipe card or comment below! You can also tag me on Instagram @dashfordinner.
Air Fryer Meal Prep Chicken
Ingredients
- 2 chicken breasts boneless and skinless, sliced into cutlets* (split widthwise) (about 1 pound)
- 1 tablespoon avocado oil or olive oil
- ¾ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¾ teaspoon flaky salt or kosher salt (or ¼-½ teaspoon fine salt)
- ¼ teaspoon black pepper
Instructions
- Preheat your air fryer to 375ºF (190ºC) for at least 3 minutes, according to the manufacturer’s instructions for your particular model.
- Add 1 tablespoon of avocado oil (or olive oil) to a medium-sized bowl.
- Add the paprika, garlic powder, onion powder, salt, and black pepper to the bowl with the oil. Stir well to combine the oil and seasonings together into a paste.
- Place the chicken pieces into the bowl of oil and seasonings, and toss well to coat the chicken tenders in the seasoned oil.
- Optional: allow to “marinate” for 10-15 minutes.
- Transfer the chicken pieces into the preheated air fryer basket (or parchment-lined tray) in a single layer, leaving ample room between each of the pieces. Work in batches if needed.
- Cook for 10-14 minutes, or approximately 5-7 minutes per side. Turn the chicken halfway through the cooking time to ensure even browning.
- Once the pieces reach a minimum internal temperature of 165ºF in their thickest part, they are cooked through and can be removed from the air fryer.
- Repeat with any remaining chicken.
- Allow the chicken pieces to rest for 5-10 minutes before slicing or serving.
- If using the chicken for meal prep, cool for 10-15 minutes, then transfer them to airtight containers, or slice into bite-sized pieces and refrigerate for up to 3 days. For longer storage, freeze for up to 2 months.
Notes
Nutrition
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