Description
A simple, budget-friendly meal prep recipe for juicy air fryer chicken thighs seasoned with lemon pepper. Designed for grab-and-go lunches, this system requires zero active cooking time and stays moist for up to four days.
Ingredients
Scale
- 2 pounds (900g) boneless, skinless chicken thighs
- 3 tablespoons (45ml) extra virgin olive oil
- 2 tablespoons lemon pepper seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 1 teaspoon fresh lemon zest (optional)
Instructions
- Pat the chicken thighs dry with paper towels to ensure crispiness.
- In a medium mixing bowl, whisk together olive oil, lemon pepper seasoning, garlic powder, onion powder, smoked paprika, salt, and pepper to form a paste.
- Add chicken thighs to the bowl and toss with hands until evenly coated. Let sit for 10 minutes while the air fryer preheats.
- Preheat the air fryer to 380°F (190°C).
- Arrange chicken in a single layer in the air fryer basket, ensuring pieces do not overlap.
- Cook for 15-18 minutes, flipping halfway through (around the 8-minute mark), until internal temperature reaches 165°F (74°C) and edges are golden brown.
- Remove chicken and let rest on a cutting board for 5 minutes to redistribute juices.
- Slice chicken into strips or bite-sized pieces.
- Portion into meal prep containers with sides like rice or roasted veggies. Seal and label.
Notes
Do not skip the resting step to keep chicken juicy. If your air fryer is smaller, cook in two batches to avoid overcrowding. For reheating, sprinkle water on chicken and cover with a damp paper towel in the microwave, or reheat in air fryer at 350°F for 3-4 minutes. Chicken lasts up to 4 days in the fridge or 3 months in the freezer.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: Approximately 1/4 of
- Calories: 280
- Sodium: 450
- Fat: 15
- Saturated Fat: 4
- Carbohydrates: 2
- Protein: 35
Keywords: air fryer chicken, meal prep, lemon pepper chicken, healthy dinner, grab and go meals, chicken thighs recipe, high protein, keto friendly