Air Fryer Chicken: 6 High-Protein Recipes with 40–50 g Protein
Chicken is the most popular air fryer protein for a reason: lean, cheap and ready in under 20 minutes. The trick is to stop it drying out – even thickness, a little oil and a thermometer (74 °C inside).
Air fryer basics: preheat 3 minutes, don't overfill the basket, shake or turn halfway, and spray lightly with oil instead of pouring it. Times are for a 4–6 litre basket fryer.
30 air fryer recipes with up to 46 g protein – in one PDF
The Air Fryer Protein Cookbook: temperature, time, protein and calories for every dish, plus cheat sheet, 7-day plan and shopping list (PDF in German) · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Juicy chicken breast
Flatten a 180 g breast to even thickness, season with paprika and garlic, 200 °C for 12–14 minutes. Roughly 42 g protein.
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2. Crispy chicken nuggets
Chicken cubes in egg and a breadcrumb-parmesan coating, 200 °C for 10 minutes. Roughly 45 g protein per 180 g chicken.
3. Drumsticks
4 drumsticks with smoked paprika, 190 °C for 22–25 minutes. Roughly 45 g protein per portion.
4. Lemon pepper wings
500 g wings for two, 200 °C for 20 minutes, lemon and pepper at the end. Roughly 40 g protein per portion.
5. Chicken skewers
Chicken cubes with pepper and onion, 190 °C for 12 minutes, with skyr dip. Roughly 48 g protein.
6. Stuffed chicken breast
Filled with spinach and 30 g feta, 190 °C for 18 minutes. Roughly 50 g protein.
More air fryer and chicken ideas
See 8 high-protein air fryer recipes, 7 chicken recipes and all high-protein recipes.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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