Air Fryer High-Protein Meals Recipe

This air fryer high-protein meal is designed for busy days when you want something hearty, healthy, and satisfying without spending much time in the kitchen. Juicy marinated chicken breast cooks quickly in the air fryer alongside crispy spiced chickpeas, giving you lean protein plus extra plant-based protein in every bite. Paired with simple roasted vegetables and a cool, creamy Greek yogurt sauce, it feels like a balanced power bowl with bright flavor and great texture. It is ideal for meal prep, post-workout dinners, or any time you want a nourishing, protein-packed plate.

Think of this as a flexible air fryer protein base you can enjoy in many ways. Serve the chicken, chickpeas, and vegetables over rice, quinoa, or salad greens for a full meal, or tuck them into wraps and pitas with extra yogurt sauce. You can swap the veggies for whatever you have on hand and adjust the spices to suit your taste. It works well for weekly meal prep, since the components keep nicely and reheat without drying out.

Ingredients

Here’s everything you need to build a complete high-protein air fryer meal with chicken, chickpeas, vegetables, and a simple yogurt sauce.

• 2 large chicken breasts (about 450 g total), trimmed
• 1 can (400 g) chickpeas, drained and rinsed
• 2 cups broccoli florets (about 200 g)
• 1 red bell pepper, sliced into strips
• 1 small red onion, sliced into wedges
• 2 tablespoons olive oil, divided
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder (optional, for heat)
• 1 teaspoon salt, divided (or to taste)
• 1/2 teaspoon black pepper, divided
• 1 cup plain Greek yogurt (2% or 0% fat)
• 1 tablespoon extra lemon juice (for sauce)
• 1 tablespoon finely chopped fresh parsley (plus more for garnish)
• 2 cups cooked brown rice or quinoa, for serving (about 300 g cooked)

Servings

This recipe makes about 3 generous bowls as a full main meal, or 4 lighter bowls if served with extra salad or bread. Each serving includes chicken, chickpeas, vegetables, grains, and yogurt sauce for a complete, high-protein plate.

How to Make It

Marinate the chicken

In a bowl, whisk together 1 tablespoon olive oil, 2 tablespoons lemon juice, minced garlic, smoked paprika, oregano, half the salt, and half the black pepper. Add the chicken breasts, coat well, and let sit for at least 15 minutes while you prepare the other ingredients.

Season the chickpeas and vegetables

Pat the chickpeas dry with a paper towel. In a separate bowl, toss chickpeas with remaining 1 tablespoon olive oil, cumin, chili powder (if using), and a pinch of salt and pepper. In another bowl, toss broccoli, bell pepper, and red onion with a pinch of salt and pepper.

Air fry the chicken

Preheat the air fryer to 190°C (375°F) if your model requires preheating. Place the marinated chicken breasts in a single layer in the basket. Air fry for 12–15 minutes, flipping halfway, until cooked through and the internal temperature reaches 74°C (165°F). Transfer to a plate to rest for 5 minutes, then slice.

Air fry the chickpeas and vegetables

While the chicken rests, add the seasoned chickpeas to the air fryer basket in a single layer. Air fry at 190°C (375°F) for 8–10 minutes, shaking halfway, until crisp. Remove and set aside. Then add the vegetables to the basket and air fry for 7–9 minutes, shaking once, until tender with lightly charred edges.

Make the yogurt sauce

In a small bowl, mix Greek yogurt with 1 tablespoon lemon juice, chopped parsley, a pinch of salt, and a little black pepper. Stir until smooth and creamy. If you prefer a thinner sauce for drizzling, stir in 1–2 teaspoons of water.

Assemble the bowls

Divide the cooked brown rice or quinoa between bowls. Top with sliced chicken, crispy chickpeas, and roasted vegetables. Spoon or drizzle the yogurt sauce over the top. Garnish with extra parsley and a squeeze of lemon if you like, then serve warm.

Pro Tip

For the juiciest chicken, avoid overcrowding the air fryer basket and let the cooked breasts rest before slicing. This keeps the meat tender and easier to portion.

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FAQs

Q1. Can I use chicken thighs instead of chicken breasts?
A1. Yes. Boneless, skinless thighs work well. Add 2–3 extra minutes cooking time and check that they reach 74°C (165°F) internally.

Q2. How can I make this recipe vegetarian?
A2. Omit the chicken and double the chickpeas, or replace the chicken with extra-firm tofu cubes marinated the same way, then air fry until golden.

Q3. How long does this keep in the fridge?
A3. The cooked chicken, chickpeas, vegetables, and grains keep in airtight containers in the fridge for up to 3–4 days. Store the yogurt sauce separately.

Q4. Can I reheat the leftovers in the air fryer?
A4. Yes. Reheat chicken, chickpeas, and vegetables in the air fryer at 175°C (350°F) for 3–5 minutes until warmed through. Add the cold sauce after reheating.

Q5. Is there a low-carb option for this meal?
A5. Replace the brown rice or quinoa with cauliflower rice or a large bed of mixed salad greens. Keep the protein and vegetables the same.

Q6. Can I freeze this recipe?
A6. You can freeze the cooked chicken and vegetables for up to 2 months. Thaw in the fridge and reheat in the air fryer. Make the yogurt sauce fresh.