If you’re looking to simplify your cooking and still enjoy delicious meals, air fryer recipes for meal prep are a total game-changer! I can’t tell you how many times I’ve come home from a long day, and the thought of cooking seems overwhelming. That’s when my air fryer becomes my best friend! It makes whipping up quick, healthy meals a breeze. In just about 40 minutes, I can have perfectly cooked chicken and veggies ready to go for the week. Trust me, once you start meal prepping with an air fryer, you’ll wonder how you ever lived without it!
Ingredients List
Here’s what you’ll need for this delicious meal prep recipe! Make sure to gather these ingredients before you start cooking:
- Chicken breast: 500g, boneless and skinless for easy cooking.
- Olive oil: 2 tablespoons, this adds flavor and helps with browning.
- Garlic powder: 1 teaspoon, for that savory kick!
- Paprika: 1 teaspoon, it gives a lovely color and smoky flavor.
- Salt: 1 teaspoon, because we all need a little seasoning.
- Pepper: 1/2 teaspoon, for just the right amount of heat.
- Broccoli: 300g, chopped into bite-sized florets.
- Carrots: 2 medium, peeled and sliced for a sweet crunch.
- Quinoa: 1 cup, rinsed well to remove bitterness.
- Vegetable broth: 2 cups, for cooking the quinoa and adding flavor.
How to Prepare Instructions
Alright, let’s get cooking! First, preheat your air fryer to 200°C (392°F). This is crucial because you want that chicken to start cooking as soon as it hits the basket. While that’s heating up, grab a bowl and mix together the olive oil, garlic powder, paprika, salt, and pepper. This flavorful mixture is going to coat your chicken perfectly!
Next, take your chicken breast and coat it thoroughly with the seasoning mix. Once that’s done, place the chicken in the air fryer basket and cook for about 15 minutes. Now, here’s a little tip: set a timer for 10 minutes, because that’s when you’ll want to add your veggies!
While the chicken’s cooking, chop your broccoli into bite-sized florets and slice your carrots. Once the timer goes off, toss those veggies into the air fryer with the chicken. Cook everything together for another 10 minutes. While that’s happening, rinse your quinoa under cold water to get rid of any bitterness. Cook the quinoa in vegetable broth according to the package instructions, and when everything’s done, let the chicken and veggies rest for a few minutes before serving. Enjoy your healthy meal prep!
Why You’ll Love This Recipe
- It’s a time-saver! In just 40 minutes, you’ve got meals ready for the week.
- Perfectly healthy—packed with lean protein and vibrant veggies.
- Flavorful and satisfying, thanks to the delicious seasoning blend.
- Super versatile—swap out the veggies or protein to suit your taste.
- Minimal cleanup! The air fryer makes cooking and washing up a breeze.
- Meal prep made easy; just portion out and you’re good to go!
Tips for Success
Here are some of my favorite tips to ensure your air fryer meal prep goes smoothly! First, always adjust cooking times based on the thickness of your chicken pieces—thicker cuts may need a few extra minutes. If you’re using frozen chicken, just add about 5 more minutes to your cooking time. Feel free to mix up the veggies too! Asparagus, bell peppers, or zucchini are great alternatives if broccoli and carrots aren’t your thing. Also, don’t forget to shake the air fryer basket halfway through cooking to ensure even crispiness. Trust me, these little tweaks will elevate your meal prep game!
Nutritional Information
Here’s the estimated nutritional breakdown per serving of this air fryer meal prep recipe:
- Calories: 350
- Fat: 10g
- Protein: 30g
- Carbohydrates: 40g
- Sugar: 3g
- Fiber: 6g
- Sodium: 500mg
Keep in mind that these values are estimates and can vary based on specific ingredients used!
FAQ Section
Can I use other proteins instead of chicken? Absolutely! You can substitute chicken with turkey, tofu, or even shrimp for a different twist. Just adjust the cooking time accordingly.
What if I don’t have an air fryer? No worries! You can bake this meal in the oven at 200°C (392°F) for about 25-30 minutes, just keep an eye on it!
How long can I store the leftovers? Leftovers can be stored in airtight containers in the fridge for up to 4 days. They’re great for quick lunches!
Can I freeze the meal prep? Yes, just be sure to let it cool completely before transferring to freezer-safe containers. It will last for about 2 months.
What other veggies work well in this recipe? Feel free to get creative! Sweet potatoes, green beans, or cauliflower are fantastic alternatives that will cook beautifully in the air fryer.
Storage & Reheating Instructions
To store your delicious air fryer meal prep, let everything cool completely, then transfer the leftovers to airtight containers. They’ll keep in the fridge for up to 4 days. When you’re ready to enjoy them again, simply reheat in the air fryer at 160°C (320°F) for about 5-7 minutes until warmed through. Easy peasy!
Serving Suggestions
To turn this air fryer meal prep into a complete feast, consider serving it with a light side salad dressed in lemon vinaigrette for a refreshing touch. You could also add a dollop of hummus or a yogurt-based sauce to elevate the flavor even more. And don’t forget a slice of crusty whole-grain bread for some extra heartiness!
Print
Airfryer Recipes Meal Prep: 5 Easy Steps for Delicious Meals
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Easy air fryer meal prep recipes for quick and healthy meals.
Ingredients
- Chicken breast – 500g
- Olive oil – 2 tablespoons
- Garlic powder – 1 teaspoon
- Paprika – 1 teaspoon
- Salt – 1 teaspoon
- Pepper – 1/2 teaspoon
- Broccoli – 300g
- Carrots – 2 medium
- Quinoa – 1 cup
- Vegetable broth – 2 cups
Instructions
- Preheat your air fryer to 200°C (392°F).
- Mix olive oil, garlic powder, paprika, salt, and pepper in a bowl.
- Coat the chicken breast with the mixture.
- Place chicken in the air fryer basket and cook for 15 minutes.
- Chop broccoli and carrots into bite-sized pieces.
- Add vegetables to the air fryer after 10 minutes of chicken cooking.
- Cook everything for an additional 10 minutes.
- Meanwhile, rinse quinoa under cold water.
- Cook quinoa in vegetable broth according to package instructions.
- Once done, let chicken and vegetables rest for a few minutes before serving.
Notes
- Adjust cooking time based on the size of chicken pieces.
- Feel free to substitute vegetables based on preference.
- Store leftovers in airtight containers for meal prep.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg
Keywords: airfryer recipes, meal prep, healthy meals