Air Fryer High-Protein Meals Recipe

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Servings: 3–4 servings

Ingredients:

2 large chicken breasts (about 450 g), trimmed

1 can (400 g) chickpeas, drained and rinsed

2 cups broccoli florets (about 200 g)

1 red bell pepper, sliced

1 small red onion, sliced into wedges

2 tablespoons olive oil, divided

3 tablespoons lemon juice, divided

2 cloves garlic, minced

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon dried oregano

1/2 teaspoon chili powder (optional)

1 teaspoon salt, divided (or to taste)

1/2 teaspoon black pepper, divided

1 cup plain Greek yogurt

1 tablespoon finely chopped fresh parsley (plus more for garnish)

2 cups cooked brown rice or quinoa

Instructions:

Whisk 1 tablespoon olive oil, 2 tablespoons lemon juice, garlic, paprika, oregano, half the salt and pepper. Coat chicken and marinate at least 15 minutes.

Pat chickpeas dry; toss with remaining olive oil, cumin, chili powder, and a pinch of salt and pepper. Season vegetables lightly with salt and pepper.

Air fry chicken at 190°C (375°F) for 12–15 minutes, flipping halfway, until cooked through. Rest 5 minutes, then slice.

Air fry chickpeas at 190°C (375°F) for 8–10 minutes until crisp. Air fry vegetables for 7–9 minutes until tender and lightly charred.

Mix Greek yogurt with 1 tablespoon lemon juice, parsley, and a pinch of salt and pepper to make a smooth sauce. Thin with water if desired.

Divide rice or quinoa into bowls. Top with sliced chicken, chickpeas, vegetables, and yogurt sauce. Garnish with extra parsley and lemon.

Nutrition (Calories)Calories 450–520 calories per serving depending on portion size and grain choice; best for high-protein lunches, post-workout dinners, or meal prep-friendly bowls.

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Prep Time 20

Cook Time 25

Total Time 45

Servings: 4

Course: Appetizer

Cuisine: American

Calories: 450

Notes

Pro Tip:
Resting the chicken before slicing helps the juices redistribute so the meat stays moist, even when reheated for leftovers.