High Protein Air Fryer Broccoli And Chicken
This high-protein air fryer broccoli and chicken recipe offers a quick, healthy, and flavorful solution for weeknight meals. Enjoy perfectly crispy broccoli alongside tender chicken, all prepared with ease in your air fryer for a satisfying low-carb option.
Equipment
- air fryer
- Medium bowl
- Large Bowl
Ingredients
For the Broccoli:
- 12 oz Broccoli Florets
- 1 Tablespoon Avocado or Olive Oil
- 2 Tablespoons Nutritional Yeast
- 1 teaspoon Kosher Salt
- 1 teaspoon Black Pepper
- 1 teaspoon Garlic Powder
For the Chicken:
- 1 pound Chicken Breast cut into bite size pieces
- 1 Tablespoon Chili Oil
- 2 teaspoons Ground Ginger
- 2 Tablespoons Chili Garlic Sauce 30g
- 1 Tablespoon Honey 21g, for glazing
For Garnish (Optional):
- Toasted sesame seeds
Instructions
Preparing Your Ingredients
- In a medium bowl, combine the bite-sized chicken pieces with chili oil and ground ginger. Toss until the chicken is well coated, then set it aside to marinate while you prepare the broccoli.
- In a separate large bowl, combine the broccoli florets with avocado oil, kosher salt, black pepper, garlic powder, and 2 tablespoons of nutritional yeast. Toss everything together, by hand if preferred, until each floret is coated.
Air Frying for Best Results
- If using a dual-basket air fryer, place the seasoned broccoli in one basket and the marinated chicken in the other. Position the chicken on the top rack if possible. Air fry both at 400°F (200°C) for an initial 4-5 minutes. After this time, check the chicken's temperature (aim for around 150°F). Brush a mixture of chili garlic sauce and honey onto the chicken, then return everything to the air fryer for another 2 minutes. The chicken should reach an internal temperature of 165°F with a caramelized glaze, and the broccoli should be tender-crisp and golden.
- For single-basket air fryers, cook in batches for optimal crispiness. Start by air frying the broccoli alone at 400°F (200°C) for 5-6 minutes, until it's tender-crisp with browned edges. Remove the cooked broccoli and set it aside. Next, cook the chicken following the same method as above (initial 4-5 minutes, brush with glaze, then 2 minutes). You can toss the broccoli back into the hot air fryer for the last minute to warm through and re-crisp slightly before serving.
Finishing Touches
- Serve your high-protein air fryer broccoli and chicken immediately. A sprinkle of toasted sesame seeds can add texture and visual appeal. This dish pairs well with rice or cauliflower rice. Drizzle any extra chili garlic sauce and honey over everything for additional flavor.
Notes
Nutritional Yeast: This ingredient enhances the broccoli with a savory, cheesy, umami flavor, boosts protein content, and helps create a crispy coating. It also provides B-vitamins. Chicken Options: While chicken breast is recommended for its leanness, chicken thighs can be used, though they might require a slightly longer cooking time. Oil Choice: Avocado oil is preferred for its high smoke point, ideal for air frying, but olive oil can be used as an alternative. Keto/Low-Carb Option: For dietary needs, sugar-free maple syrup or a keto honey substitute can replace honey. Chili Garlic Sauce: Commonly found in the international aisle of supermarkets, brands like Huy Fong work well for this recipe. Massage Broccoli: For best flavor adherence and even cooking, massage broccoli florets with oil and seasonings for 30-60 seconds before cooking. Prevent Soggy Broccoli: Use minimal oil and ensure everything is tossed thoroughly for a light, even coating. Even Browning: If broccoli browns too quickly, slightly lower the air fryer temperature and extend cooking time. Frozen Broccoli: When using frozen broccoli, add a few extra minutes to the total cooking time and add oil/seasonings about halfway through. Avoid Overcrowding: Do not overcrowd the air fryer basket to allow for proper air circulation and crispy results; cook in batches if necessary. Floret Size: Aim for uniform 2-inch florets to ensure even cooking and prevent burning or undercooking. Separate Cooking: For maximum crispiness of both components, it's best to cook chicken and broccoli separately, especially in a single-basket air fryer. Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheating: Reheat in an air fryer at 350°F (175°C) for 3-5 minutes, or until warmed through and re-crisped. Nutrition information is estimated based on common ingredients and serving sizes and may vary.
Nutrition
Calories: 350kcalCarbohydrates: 18gProtein: 38gFat: 12gSaturated Fat: 2gCholesterol: 75mgSodium: 500mgPotassium: 900mgFiber: 5gSugar: 10gVitamin C: 20mgCalcium: 30mgIron: 2mg
Tried this recipe?Let us know how it was!