This Air Fryer Chicken and Vegetables recipe is proof that healthy eating doesn’t have to be complicated or time-consuming. With its vibrant flavors, customizable ingredients, and quick cooking time, it’s bound to become a household favorite.
Craving a healthy, flavorful meal that’s ready in minutes? This Air Fryer Chicken and Vegetables recipe is the answer! With tender, juicy chicken and perfectly roasted vegetables, it’s a simple, satisfying dish perfect for busy weeknights, meal prepping, or a low-carb, keto-friendly dinner.
What You Need for this Air Fryer Chicken and Vegetables ?
For the Chicken and Vegetables:
- 1.5 lbs boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 cup broccoli florets
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
Equipment:
- Air fryer
- Mixing bowl
Instructions :
- Prepare the Ingredients: Cut the chicken and vegetables into bite-sized pieces. In a large bowl, toss the chicken and vegetables with olive oil, garlic powder, paprika, Italian seasoning, salt, and pepper. Ensure everything is evenly coated.
- Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C) for 3-5 minutes.
Air Fry: Arrange the chicken and vegetables in a single layer in the air fryer basket. Avoid overcrowding; cook in batches if necessary. Air fry for 10-12 minutes, shaking the basket halfway through, until the chicken is cooked through and the vegetables are tender-crisp. Chicken should reach an internal temperature of 165°F (74°C).
Serve: Transfer the cooked chicken and vegetables to a plate and serve immediately.
CAN I USE DIFFERENT VEGETABLES?
Yes, feel free to customize this recipe with your favorite vegetables. Here are some great options:
- Carrots: Add a slight sweetness.
- Cauliflower: Creates a hearty texture.
- Asparagus: Perfect for a springtime twist.
- Mushrooms: Add an earthy flavor.
Keep in mind that harder vegetables like carrots or potatoes may need slightly longer cooking times, so cut them smaller for quicker results.
Common Mistakes to Avoid When Making Air Fryer Chicken and Vegetables ?
Even the simplest recipes can go wrong without a few key tips. Here’s how to ensure perfection:
1. Overcrowding the Basket
- Why it’s an issue: Crowding prevents even cooking, leaving some pieces undercooked or soggy.
- Solution: Cook in batches or ensure a single layer in the air fryer basket.
2. Using the Wrong Temperature
- Why it matters: Cooking at a temperature too high can dry out the chicken, while too low leaves it undercooked.
- Solution: Stick to 375°F (190°C) for juicy chicken and tender-crisp vegetables.
3. Skipping the Preheat Step
- Why it’s important: Preheating ensures even cooking from the get-go.
- Solution: Always preheat your air fryer for 3-5 minutes before adding ingredients.
Healthy chicken and vegetables in the air fryer (20 minutes!)
This dish not only tastes amazing but is also a nutritional powerhouse. Here’s why:
- Low Carb and Keto-Friendly: Great for those watching their carb intake.
- High in Protein: The chicken offers lean protein to keep you satisfied.
- Rich in Vitamins: Fresh vegetables provide essential nutrients like vitamin C, potassium, and fiber.
Fun Fact: Air frying reduces fat content by up to 80% compared to traditional frying, making it a heart-healthy cooking method (source).
Tips and Variations
- Chicken Thighs: For extra juicy chicken, use boneless, skinless thighs.
- Vegetable Variety: Feel free to swap in your favorite vegetables. Carrots, cauliflower, asparagus, and mushrooms all work well. Harder vegetables like carrots and potatoes may require slightly longer cooking times.
- Spice it Up: Add a pinch of red pepper flakes or cayenne pepper for a spicy kick.
- Asian Flavors: Use soy sauce, sesame oil, and ginger for an Asian-inspired twist.
- Mediterranean Flair: Sprinkle with oregano, lemon juice, and feta cheese after cooking for a Mediterranean touch.
Oven Roasting Method :
Don’t have an air fryer? Preheat your oven to 400°F (200°C). Spread the chicken and vegetables in a single layer on a parchment-lined baking sheet. Roast for 20-25 minutes, flipping halfway through, until the chicken is cooked through.
Nutrition Information (per serving) :
- Calories: Approximately 250
- Protein: 28g
- Carbs: 6g
- Fiber: 2g
- Fat: 12g
Serving size will vary depending on the ratio of chicken to vegetables.
FAQ :
- Can I use frozen chicken? Yes, but thaw it completely before cooking to ensure even cooking.
- What other vegetables work well? Carrots, cauliflower, asparagus, Brussels sprouts, and sweet potatoes are all great options.
- How do I know when the chicken is cooked? Use a meat thermometer to check the internal temperature. Chicken is fully cooked at 165°F (74°C).
Storing and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer at 350°F (175°C) for 3-5 minutes, or in the oven at 375°F (190°C) for 10-15 minutes, until heated through.
Give it a try and let us know your thoughts in the comments below! Don’t forget to share your photos on Instagram and tag us! 😊
Air Fryer Chicken and Vegetables
Equipment
- Air fryer
- Mixing bowl
- Instructions :
Ingredients
- For the Chicken and Vegetables:
- 1.5 lbs boneless skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 cup broccoli florets
- 1 red bell pepper chopped
- 1 yellow bell pepper chopped
- 1 zucchini chopped
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Why it’s an issue: Crowding prevents even cooking, leaving some pieces undercooked or soggy.
- Solution: Cook in batches or ensure a single layer in the air fryer basket.
- Using the Wrong Temperature
- Why it matters: Cooking at a temperature too high can dry out the chicken, while too low leaves it undercooked.
- Solution: Stick to 375°F (190°C) for juicy chicken and tender-crisp vegetables.
- Skipping the Preheat Step
- Why it’s important: Preheating ensures even cooking from the get-go.
- Solution: Always preheat your air fryer for 3-5 minutes before adding ingredients.
- Poulet et légumes sains à la friteuse à air (20 minutes !)
- This dish not only tastes amazing but is also a nutritional powerhouse. Here’s why:
Notes
High in Protein: The chicken offers lean protein to keep you satisfied.
Rich in Vitamins: Fresh vegetables provide essential nutrients like vitamin C, potassium, and fiber.