🍗 Easy Air Fryer Chicken Recipe for Busy People (High Protein & Super Simple)
Life’s Busy...But You Still Have To Eat!
We all know how chaotic life can get - work, kids, pets, relationships, workouts… and somewhere in the middle of it all, we’re supposed to eat healthy food.
If you’re like me, you’ve probably spent years searching the internet for quick fix, high-protein meals that don’t require a shopping list as long as your arm. And if, also like me, you can’t always be bothered or have the time to weigh out ingredients or dig through the cupboards for 10 different spices, this one’s for you.
This is my quick fix, high-protein, relatively healthy air fryer chicken recipe. Designed for busy dads, mums, or anyone who “just can’t be arsed” to cook a proper meal.
Also, If you're looking for a healthier alternative to a fast food chicken takeaway, this is definitely the recipe I would use. Add some air fried french fries as well, job done. Healthier, cheaper and just as satisfying.
For this recipe I use boneless chicken thigh fillets. Why? Because they have a slightly higher fat content compared to chicken breast, which means they stay tender and have a lot more flavour.
If you don’t have chicken thigh fillets or you just don’t like the higher fat content, no problems. Swap them for chicken breast, sliced or diced chicken, or chicken drumsticks, anything you have in the fridge really.
Why You’ll Love This Recipe ❤️
✅ Only 3 ingredients
✅ Ready in under 20 minutes
✅ High in protein, perfect for fitness lovers
✅ Family-friendly (my kids love it)
✅ Great for meal prep or post-workout meals
Ingredients (Just 3!) 🧂
Here’s what you’ll need:
Boneless chicken thigh fillets (or chicken breasts, diced chicken, drumsticks...whatever you’ve got)
Rapeseed oil – great flavour and a high smoke point
Schwartz Air Fryer Bangin’ Chicken Seasoning
👉 I prefer chicken thighs for the extra flavour, they’ve got a slightly higher fat content, but the taste makes it worth it.
Method (Quick and Easy)⏱️
Add 2 chicken thigh fillets into a leak proof container.
Drizzle a little rapeseed oil over them (about 5ml).
Close the lid, give them a good shake to coat the chicken evenly.
Sprinkle the seasoning over the chicken.
Lid back on, give them a good shake till all fillets are well coated.
Throw the fillets into your air fryer.
Set it at 200 degrees for 16 minutes. (No messing about with pre-heating or all that nonsense).
Give them a shake half way through.
Leave them cool for a minute or so, dig in and enjoy!
That’s it...super tasty, high-protein chicken in less than 20 minutes.
Post Workout or Family Meal
If like me you enjoy weight training or any form of exercising this recipe is perfect for a quick post-workout protein boost. I workout at home, and I usually start cooking these towards the end of my workout.
My kids also love this recipe, I have used this for a family evening meal a few times.
For the bodybuilders, health nuts or people who count their calories, here is a nutritional breakdown:
200g chicken thigh fillets, 5ml rapeseed oil, 15g seasoning,
Calories - 304 cals
Protein - 43.2g
Carbs - 8.7g
Fat - 6.5g
Add 200g of mixed frozen vegetables (microwaved while the chicken cooks) and you’ve got a balanced meal under 500 calories - high in protein and full of flavour.
If you’ve had a heavy weight session💪 , add a bag of microwaved rice to bump up your calories.
Tips 💡
Swap the seasoning for peri-peri, BBQ, or garlic & herb for variety.
Batch cook a few portions and store them in the fridge for easy lunches.
Pair with air-fried fries, rice, or salad.
If you’re calorie-conscious, use chicken breast instead of thighs to lower the fat.
Final Thoughts
This easy air fryer chicken recipe has become a go-to in our house...minimal prep, maximum flavour, and so easy. Whether you’re cooking for the family, after a workout, or just can’t face another takeaway, give it a try.
Fast. Simple. Tasty. High in protein.
Exactly what every busy person needs. 💪