10 Delicious High-Protein Air Fryer Chicken Breast Meals Under 500 Calories

High-protein air fryer chicken breast meals can be both tasty and low-calorie! This collection showcases mouthwatering recipes that pack protein while keeping each dish under 500 calories. Perfect for those busy weeknights or meal prep sessions, these meals are sure to satisfy your hunger without compromising your healthy eating goals.

Sweet And Spicy Pineapple Chicken For A Tropical Delight

Sweet and spicy pineapple chicken is a fantastic dish that brings a taste of the tropics right to your kitchen. The juicy chicken breast is topped with a vibrant pineapple salsa, offering a perfect balance of flavors. The bright colors in the image showcase the freshness of the ingredients, making it not just a meal but a feast for the eyes.

The combination of sweet pineapple and savory chicken creates a delightful contrast. Served with fluffy rice and grilled pineapple, this meal is both satisfying and healthy, staying under 500 calories. It's perfect for a weeknight dinner or a special occasion.

Let’s get cooking!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup fresh pineapple, diced
• 1 tablespoon honey
• 1 tablespoon soy sauce
• 1 teaspoon chili flakes
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Cooked rice, for serving
• Fresh cilantro, for garnish

Instructions

1. Marinate the Chicken: In a bowl, mix honey, soy sauce, chili flakes, garlic powder, salt, and pepper. Add chicken breasts and coat well. Let it marinate for at least 30 minutes.
2. Prepare the Pineapple Salsa: In another bowl, combine diced pineapple with a pinch of salt and set aside.
3. Cook the Chicken: Preheat the air fryer to 375°F (190°C). Place the marinated chicken in the air fryer basket and cook for 15-20 minutes, flipping halfway through, until the chicken is cooked through.
4. Serve: Once cooked, top the chicken with the pineapple salsa. Serve with fluffy rice and grilled pineapple slices on the side. Garnish with fresh cilantro.

Classic Garlic Parmesan Chicken For Comfort Food Lovers

If you’re craving comfort food that’s both satisfying and healthy, this Classic Garlic Parmesan Chicken is the way to go. This dish features juicy, air-fried chicken breasts topped with a creamy garlic parmesan sauce. The crispy coating gives you that delightful crunch, while the sauce adds a rich, savory flavor. It’s a meal that feels indulgent but keeps your calorie count in check.

The chicken is served alongside fresh asparagus, making it a colorful and nutritious plate. The green veggies not only add a pop of color but also provide essential vitamins and minerals. Plus, they complement the chicken perfectly!

This meal is under 500 calories, making it a great option for lunch or dinner. It’s quick to prepare, so you can whip it up even on a busy weeknight. Let’s get into the ingredients and steps to make this delicious dish!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup breadcrumbs
• 1/2 cup grated parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1/4 cup plain Greek yogurt
• 1 tablespoon olive oil
• 1 cup fresh asparagus
• Fresh parsley for garnish

Instructions

1. Preheat your air fryer to 375°F (190°C).
2. In a bowl, mix breadcrumbs, parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
3. Coat each chicken breast with Greek yogurt, then dredge in the breadcrumb mixture until fully coated.
4. Place the chicken in the air fryer basket and drizzle with olive oil.
5. Air fry for 12-15 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
6. While the chicken cooks, steam or sauté the asparagus until tender.
7. Once the chicken is done, serve it on a plate with asparagus on the side. Garnish with fresh parsley.

Spicy Cajun Chicken For Those Who Love A Kick

If you’re craving something with a bit of spice, this Spicy Cajun Chicken is perfect. It’s juicy, flavorful, and easy to whip up in your air fryer. The Cajun seasoning gives it that kick that many love, making it a great choice for dinner.

This dish pairs wonderfully with sides like coleslaw and cornbread, adding a nice balance to the heat. The crispy texture from the air fryer makes it even more appealing. Plus, it’s under 500 calories, so you can enjoy it guilt-free!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions

1. Prep the Chicken: Start by patting the chicken breasts dry with a paper towel. This helps the seasoning stick better.
2. Season: In a bowl, mix the Cajun seasoning, garlic powder, onion powder, salt, and pepper. Rub this mixture all over the chicken breasts. Drizzle with olive oil to help the spices adhere.
3. Air Fry: Preheat your air fryer to 380°F (193°C). Place the seasoned chicken in the basket in a single layer. Cook for about 15-20 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
4. Rest and Serve: Once cooked, let the chicken rest for a few minutes before slicing. Serve with your favorite sides and enjoy!

Bbq Chicken Breast With A Smoky Flavor

Let’s talk about BBQ chicken breast! This dish is perfect for those who crave a smoky flavor without the guilt. The air fryer makes it easy to achieve that crispy, caramelized exterior while keeping the chicken juicy inside. Pair it with some sweet corn and a fresh coleslaw for a balanced meal under 500 calories.

The chicken is coated in a rich BBQ sauce that brings a delightful sweetness and a hint of smokiness. This combination makes every bite satisfying. Plus, it’s a great way to enjoy a classic BBQ flavor without firing up the grill.

Ready to make this delicious BBQ chicken? Here’s how:

Ingredients

• 2 boneless, skinless chicken breasts
• 1/2 cup BBQ sauce (low sugar if preferred)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 ears of corn, husked
• 1 cup coleslaw mix
• 1 tablespoon apple cider vinegar
• 1 teaspoon honey

Instructions

1. Prepare the Chicken: Preheat your air fryer to 380°F (193°C). In a bowl, mix the olive oil, smoked paprika, salt, and pepper. Rub this mixture over the chicken breasts.
2. Add BBQ Sauce: Brush the BBQ sauce generously over the chicken breasts.
3. Air Fry: Place the chicken in the air fryer basket and cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
4. Cook the Corn: While the chicken is cooking, boil or steam the corn for about 5-7 minutes until tender.
5. Make the Slaw: In a bowl, combine the coleslaw mix, apple cider vinegar, and honey. Toss to coat.
6. Serve: Plate the BBQ chicken with corn on the side and a scoop of coleslaw. Enjoy your smoky, flavorful meal!

Teriyaki Chicken Breasts For A Flavorful Asian Twist

Teriyaki chicken breasts bring a delightful Asian twist to your dinner table. This dish is not only tasty but also fits perfectly into a high-protein meal plan under 500 calories. The chicken is marinated in a sweet and savory teriyaki sauce, which gives it a rich flavor that pairs wonderfully with rice and vegetables.

The image showcases a beautifully plated teriyaki chicken breast, glistening with sauce and garnished with green onions and sesame seeds. It’s served over a bed of fluffy white rice, accompanied by colorful steamed vegetables. This meal is visually appealing and promises to satisfy your taste buds.

Making teriyaki chicken in an air fryer is quick and easy. You’ll enjoy the juicy texture of the chicken while keeping the calories in check. It’s a great option for busy weeknights or meal prep for the week ahead.

Ingredients

• 2 boneless, skinless chicken breasts
• 1/4 cup teriyaki sauce
• 1 tablespoon honey
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 1 tablespoon sesame seeds
• 2 green onions, sliced
• 1 cup cooked white rice
• 1 cup steamed broccoli and carrots

Instructions

1. Marinate the Chicken: In a bowl, mix teriyaki sauce, honey, garlic powder, and ginger powder. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Preheat the Air Fryer: Set your air fryer to 375°F (190°C) for about 5 minutes.
3. Cook the Chicken: Place the marinated chicken in the air fryer basket. Cook for 15-20 minutes, flipping halfway through, until the internal temperature reaches 165°F (75°C).
4. Prepare the Plate: Once cooked, let the chicken rest for a few minutes. Slice it and serve over cooked rice, topped with sesame seeds and green onions. Add steamed broccoli and carrots on the side.
5. Enjoy: Dig in and savor the delicious flavors of your homemade teriyaki chicken!

Crispy Parmesan Crusted Chicken For A Crunchy Delight

Crispy Parmesan Crusted Chicken is a fantastic choice for a healthy meal that doesn’t skimp on flavor. This dish features a golden, crunchy exterior that’s hard to resist. The chicken breast is coated in a mixture of Parmesan cheese and breadcrumbs, giving it that satisfying crunch. Pair it with a fresh salad and a side of marinara sauce for dipping, and you have a meal that’s both delicious and nutritious.

This recipe is perfect for anyone looking to enjoy high-protein meals under 500 calories. It’s easy to make in an air fryer, which keeps the chicken juicy while achieving that crispy texture. You can whip this up for lunch or dinner, and it’s sure to impress!

Ingredients

• 2 boneless, skinless chicken breasts
• 1/2 cup grated Parmesan cheese
• 1/2 cup whole wheat breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 egg, beaten
• Cooking spray
• Fresh basil for garnish

Instructions

1. Prepare the Chicken: Start by flattening the chicken breasts to ensure even cooking. Season both sides with salt and pepper.
2. Make the Coating: In a bowl, mix the Parmesan cheese, breadcrumbs, garlic powder, and Italian seasoning.
3. Coat the Chicken: Dip each chicken breast in the beaten egg, then coat thoroughly with the breadcrumb mixture.
4. Air Fry: Preheat your air fryer to 400°F (200°C). Spray the basket with cooking spray. Place the chicken in the basket and spray the tops lightly with more cooking spray. Cook for 10-12 minutes, flipping halfway through, until golden brown and cooked through.
5. Serve: Remove the chicken from the air fryer and let it rest for a few minutes. Garnish with fresh basil and serve with marinara sauce and a side salad.

Savory Italian Chicken With Tomato Basil Sauce

This dish brings a taste of Italy right to your kitchen. The air fryer makes the chicken breast juicy and tender while keeping the calories low. Topped with a rich tomato basil sauce and melted cheese, it’s a meal that feels indulgent without the guilt.

The chicken is served alongside a fresh salad and crispy garlic bread, making it a complete meal. The vibrant colors on the plate are not just pleasing to the eye but also signal the freshness of the ingredients. You’ll love how easy it is to whip up this dish, perfect for a weeknight dinner.

Here’s how to make this delicious savory Italian chicken:

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish
• Garlic bread for serving
• Mixed greens salad for serving

Instructions

1. Preheat your air fryer to 375°F (190°C).
2. Rub the chicken breasts with olive oil, Italian seasoning, salt, and pepper.
3. Place the chicken in the air fryer basket and cook for 10 minutes.
4. After 10 minutes, flip the chicken and pour marinara sauce over each breast. Top with mozzarella cheese.
5. Cook for an additional 5-7 minutes, or until the chicken is cooked through and the cheese is melted.
6. Remove from the air fryer and let it rest for a few minutes. Garnish with fresh basil.
7. Serve with garlic bread and a mixed greens salad on the side.

Herbed Greek Yogurt Chicken For A Healthy Twist

This Herbed Greek Yogurt Chicken is a delightful way to enjoy a high-protein meal without breaking the calorie bank. The chicken breast is marinated in a creamy Greek yogurt mixture, which not only adds flavor but also keeps the meat tender and juicy. Topped with fresh herbs and served with a side of grilled veggies, this dish is perfect for a healthy dinner.

The image showcases a beautifully plated chicken breast, garnished with lemon slices and a drizzle of herbed yogurt sauce. The vibrant colors of the grilled zucchini and tomatoes add a fresh touch, making the plate visually appealing. With the couscous providing a hearty base, this meal is both satisfying and nutritious.

Ready to whip up this delicious dish? Let’s get cooking!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup plain Greek yogurt
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup couscous
• 1 cup mixed vegetables (zucchini, bell peppers, cherry tomatoes)
• Lemon slices for garnish

Instructions

1. Marinate the Chicken: In a bowl, mix Greek yogurt, olive oil, dill, lemon juice, garlic powder, salt, and pepper. Add chicken breasts and coat well. Let marinate for at least 30 minutes.
2. Cook the Couscous: Prepare couscous according to package instructions. Fluff with a fork and set aside.
3. Grill the Chicken: Preheat your air fryer or grill. Cook the marinated chicken for about 15-20 minutes, or until fully cooked and golden brown.
4. Grill the Vegetables: Toss mixed vegetables in olive oil, salt, and pepper. Grill or air fry until tender and slightly charred.
5. Serve: Plate the couscous, top with grilled chicken, and add the vegetables on the side. Drizzle with extra herbed yogurt and garnish with lemon slices.

Garlic Butter Chicken For A Decadent Treat

Garlic butter chicken is a fantastic way to enjoy a high-protein meal without breaking the calorie bank. This dish features juicy chicken breasts cooked to perfection in an air fryer, topped with a rich garlic butter sauce. The combination of flavors makes it feel indulgent while keeping it healthy.

The image showcases a beautifully plated garlic butter chicken breast, garnished with fresh herbs. It’s served alongside creamy mashed potatoes and vibrant green beans, creating a colorful and appetizing meal. This dish is perfect for a cozy dinner or a special occasion.

To make this meal, you’ll need simple ingredients that pack a punch. The air fryer helps achieve a crispy exterior while keeping the chicken moist inside. It’s a quick and easy way to prepare a delicious dinner that everyone will love.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons unsalted butter
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 tablespoon fresh parsley, chopped (for garnish)
• 1 cup green beans
• 1 cup mashed potatoes

Instructions

1. Prepare the Chicken: Season the chicken breasts with salt, pepper, and thyme.
2. Make the Garlic Butter: In a small saucepan, melt the butter over medium heat. Add minced garlic and sauté for about 1-2 minutes until fragrant. Remove from heat.
3. Air Fry the Chicken: Preheat the air fryer to 375°F (190°C). Place the seasoned chicken breasts in the air fryer basket and cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
4. Combine: Once cooked, drizzle the garlic butter over the chicken and let it rest for a few minutes.
5. Prepare the Sides: While the chicken is cooking, steam the green beans and prepare the mashed potatoes according to your preference.
6. Plate and Serve: Serve the garlic butter chicken with mashed potatoes and green beans. Garnish with fresh parsley for a pop of color.

Balsamic Glazed Chicken For A Sweet And Tangy Flavor

Balsamic glazed chicken is a fantastic choice for those looking for a meal that balances sweet and tangy flavors. The image shows a beautifully cooked chicken breast, grilled to perfection with distinct grill marks. It’s drizzled with a rich balsamic glaze that adds a glossy finish and a hint of sweetness. The vibrant colors of roasted sweet potatoes and Brussels sprouts on the side make this dish not only delicious but visually appealing.

This meal is perfect for anyone on a high-protein diet, keeping you under 500 calories while satisfying your taste buds. The combination of protein from the chicken and fiber from the veggies makes it a wholesome option for lunch or dinner.

To make this dish, you’ll need some simple ingredients. The balsamic glaze is easy to whip up, and the air fryer does a great job of keeping the chicken juicy while giving it a nice crisp. Let’s get cooking!

Ingredients

• 4 boneless, skinless chicken breasts
• 1/2 cup balsamic vinegar
• 1/4 cup honey
• 2 cloves garlic minced
• 1 teaspoon dried oregano
• 1 teaspoon salt adjust to taste
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil
• Fresh basil for garnish optional

Instructions

1. Prepare the Marinade: In a bowl, whisk together balsamic vinegar, honey, minced garlic, oregano, salt, and pepper.
2. Marinate the Chicken: Place the chicken breasts in a resealable bag or shallow dish and pour the marinade over them. Seal or cover and refrigerate for at least 15 minutes, or up to 2 hours for more flavor.
3. Preheat the Oven: Preheat your oven to 400°F (200°C).
4. Sear the Chicken: In a large oven-safe skillet, heat olive oil over medium-high heat. Remove chicken from marinade (reserve the marinade) and sear the chicken for 3-4 minutes on each side until golden brown.
5. Bake the Chicken: Pour the reserved marinade over the chicken and transfer the skillet to the preheated oven. Bake for 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
6. Serve: Remove from the oven, let rest for a few minutes, then slice and serve garnished with fresh basil if desired.