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Low Fat Air Fryer Chicken Breast Dinner - Simple, Juicy, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 boneless, skinless chicken breasts (about 8–10 oz each)
  • Olive oil spray: A light mist for the basket and chicken (or use 1 tsp olive oil total)
  • Seasoning blend: 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika (or sweet paprika)
  • 1/2 tsp dried thyme or Italian seasoning
  • Optional: 1/4 tsp chili flakes for heat
  • Vegetables: 2 cups mixed veggies, such as broccoli florets, bell pepper strips, zucchini rounds, or green beans
  • Lemon: 1 lemon for zest and wedges
  • Fresh herbs (optional): Chopped parsley or chives for garnish

Method
 

  1. Prep the chicken: Pat the chicken breasts dry with paper towels. If they’re thick on one end, pound gently to an even 3/4–1-inch thickness. This helps them cook evenly and stay juicy.
  2. Mix the seasoning: In a small bowl, combine salt, pepper, garlic powder, onion powder, smoked paprika, and thyme. Zest half the lemon and stir the zest into the seasoning for a fresh, bright note.
  3. Season lightly: Mist the chicken with olive oil spray on both sides. Sprinkle the seasoning over the chicken, pressing gently so it sticks. Use about 3/4 of the seasoning on the chicken and reserve the rest for the veggies.
  4. Prep the veggies: Toss your chosen vegetables with a light mist of olive oil spray and the remaining seasoning. Keep pieces similar in size so they cook evenly.
  5. Preheat the air fryer: Set to 375°F (190°C) for 3 minutes. A preheated basket helps develop better browning.
  6. Arrange in the basket: Place the chicken breasts in the center with a little space between them. Arrange the vegetables around the chicken in a single layer. Avoid overcrowding; work in batches if needed.
  7. Cook: Air fry for 9–12 minutes total, flipping the chicken halfway through. Start checking for doneness at 8 minutes. The chicken is done when the thickest part reaches 165°F (74°C) on an instant-read thermometer and the juices run clear.
  8. Rest and finish: Transfer chicken to a plate and let it rest for 3–5 minutes. Squeeze fresh lemon over the chicken and veggies. Sprinkle with chopped parsley or chives if using.
  9. Serve: Plate the chicken with a generous scoop of veggies. Add extra lemon wedges on the side. For a fuller meal that’s still light, serve with a small portion of brown rice, quinoa, or a leafy salad.