High Protein Crispy Air Fryer Chicken
Get ready to indulge in the ultimate guilt-free comfort food with this High Protein Crispy Air Fryer Chicken recipe! Perfectly seasoned and coated with a golden Parmesan and panko crust, this dish boasts a delightful crunch without the added oil, thanks to the magic of air frying. Elevating the flavor profile and nutrition, a zesty Greek yogurt marinade ensures tender, juicy chicken with every bite. Quick to prep and cook, this recipe is ideal for busy weeknights or meal prep, serving up a protein-packed meal that pairs wonderfully with fresh salads, roasted veggies, or your favorite sides. Impressively crispy, exquisitely flavorful, and designed for health-conscious eaters, this air fryer chicken will become your go-to for satisfying cravings while staying on track.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1.5 cups panko breadcrumbs
- 0.5 cup Parmesan cheese, finely grated
- 2 pieces egg whites
- 1 as needed non-stick cooking spray
Instructions
Start by flattening the chicken breasts to an even thickness of about 1/2 inch using a meat mallet or rolling pin, which will ensure even cooking.
In a medium bowl, combine plain Greek yogurt and lemon juice. Add the chicken breasts to the bowl and ensure they are fully coated. Cover and set aside to marinate for at least 15 minutes, or up to 1 hour, in the refrigerator.
In a shallow dish, mix together garlic powder, onion powder, paprika, salt, pepper, panko breadcrumbs, and Parmesan cheese.
In another bowl, whisk the egg whites until slightly frothy.
Preheat the air fryer to 380°F (193°C).
Remove the chicken breasts from the yogurt marinade and allow any excess to drip off. Dip each breast into the egg whites, then press into the breadcrumb mixture, ensuring a complete coating.
Lightly spray the air fryer basket with non-stick cooking spray and place the chicken breasts in the basket, being careful not to overcrowd.
Air fry at 380°F (193°C) for 10 minutes, then flip the chicken over. Continue cooking for an additional 10-15 minutes or until the chicken achieves an internal temperature of 165°F (74°C) and the coating is golden and crispy.
Once done, remove the chicken from the air fryer and let it rest for a few minutes before serving.
Serve the crispy air fryer chicken with your choice of sides, such as a fresh salad or roasted vegetables.
Nutrition Facts
Calories |
1618 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.9 g | 69% | |
| Saturated Fat | 28.0 g | 140% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 416 mg | 138% | |
| Sodium | 5135 mg | 223% | |
| Total Carbohydrate | 80.7 g | 29% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 15.6 g | ||
| Protein | 196.6 g | 393% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 1687 mg | 130% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1609 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
