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Air fryer chicken meal prep bowls with rice, broccoli, peppers, and sauce
PrepCrisp

Air Fryer Chicken Meal Prep Bowls

High-protein air fryer chicken meal prep bowls with seasoned chicken, rice, vegetables, and a flexible sauce for easy lunches.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner, Lunch, Meal Prep
Calories: 475
Ingredients Equipment Method Notes

Ingredients
  

Chicken
  • 1.5 lb boneless skinless chicken breast cut into 1-inch pieces
  • 1 tbsp olive oil or avocado oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp dried oregano
Bowls
  • 3 cups cooked rice brown rice, quinoa, or cauliflower rice
  • 4 cups broccoli florets green beans, zucchini, or mixed vegetables
  • 1/2 cup Greek yogurt ranch light honey mustard, tzatziki, salsa, or sauce of choice
  • Lemon juice parsley, green onion, or hot sauce, optional for finishing

Equipment

  • 1 Air fryer
  • 1 Food thermometer
  • 4 Meal prep containers

Method
 

  1. Cut the chicken into even 1-inch pieces and pat dry with paper towels.
  2. Toss the chicken with oil, smoked paprika, garlic powder, onion powder, salt, pepper, and oregano.
  3. Preheat the air fryer to 390 F if your model recommends preheating.
  4. Arrange chicken in a single layer in the air fryer basket. Cook in batches if needed so the basket is not crowded.
  5. Air fry for 8 to 11 minutes, shaking or flipping halfway through. Check the thickest pieces with a food thermometer. Chicken should reach 165 F internal temperature.
  6. Cook or warm the rice and vegetables while the chicken cooks.
  7. Divide rice, vegetables, and chicken between four meal prep containers.
  8. Add sauce to small cups or wait to add it until serving.
  9. Cool slightly before closing containers and refrigerating.

Notes

Nutrition is an estimate and will vary based on rice amount, sauce, vegetables, chicken brand, and serving size. Cook chicken to 165 F internal temperature as measured with a food thermometer.