• Brie Krzysiak

Air Fryer Chicken 101


Let's be real. The air fryer has a permanent spot on my counter top, now. Every since I started my fitness journey, I have been using it for all sorts of veggie roasting and meat cooking. And, I am happy to announce, I have finally perfected my air fryer chicken.


I typically hate meal prepping chicken. It's bland, dry, chewy and boring. There are only so many healthy options for sauce, dressings, and seasonings before you just get tired of the texture and the dry, bland flavor of the meat itself. Not to mention that the simple act of heating up your meal prepped chicken leaves it even sadder and dryer than before. And no one likes sad, dry chicken.


This unfortunate experience in meal prepping chicken has led me to try many different preparation methods - baking, sautéing, grilling, you name it. The best meal prep chicken that I have made is with my air fryer. Hands down.


This recipe, while pretty straightforward, will produce the most moist, flavorful, delicious chicken that you will find yourself wanting to eat it. And the best part is, it's so simple that you can spice with any spice blend you like! My recipe uses my favorite Memphis-inspired chicken spice (I buy it at Kroger), but feel free to shake it up however which way your taste buds desire!


Using an air fryer to cook the chicken has a few benefits:

  1. It's low maintenance. You pop the chicken in, flip half way through, and that's it!

  2. It minimizes the fat content. The air fryer basket lets any extra fat and oils from the chicken end up in the catch basket and not in your meal.

  3. It retains the moisture. I'm not sure what the science is behind this, but the chicken is nice and juicy every time - even after reheating it!

  4. The chicken gets a nice "skin" on it. The outside of the chicken gets ever so slightly seared which helps lock in that flavor.

  5. You can easily make it in batches. I typically cook 3 chicken breasts at a time, which is enough chicken for around 4 meals if you are eating high protein.

Air Fryer Chicken

Scale this recipe based on how many breasts you are cooking.


Ingredients:

  • 1 Large chicken breast (12-16 ounces)

  • 2 Tbsp olive oil (or other cooking oil)

  • 1 Tbsp Nature's Seasoning

  • 1 Tbsp Memphis Inspired Seasoning Rub (or other sweet and spicy rub)

Instructions:

  1. In a large bowl, add the chicken, olive oil, and seasonings.

  2. Toss with tongs until the chicken is thoroughly coated in oil and seasoning.

  3. Place in air fryer basket and cook at 400 degrees Fahrenheit for 20 minutes, flipping half way through. For each additional chicken breast, add 2 minutes to the cooking time.

  4. Using a meat thermometer to measure the inside temperature of the chicken, make sure that your chicken has reached 165 degrees Fahrenheit before consuming. Depending on your air fryer, you may need to cook the chicken for a few more minutes.

  5. Let rest for 2-3 minutes. Serve immediately, or keep in the refrigerator for meal prepping. To reheat, microwave for 1-2 minutes.

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