Air Fryer BBQ Chicken Breast (38g Protein)
Chicken breast seasoned with a smoky garlic-paprika rub, air fried at 400°F, then slathered with BBQ sauce at the flip for the last 7–10 minutes so it caramelizes instead of burning. 38 grams of protein per serving and on the table in 20 minutes.
Servings: 2 chicken breasts
Calories: 332kcal
Ingredients
- 2 chicken breasts
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp salt
- 1 tsp black pepper`
- cooking spray
- ½ cup bbq sauce
Instructions
- Pat the chicken dry with paper towels. This matters — moisture on the surface prevents the dry rub from sticking and slows browning.
- Make the dry rub. In a small bowl, mix together the garlic powder, onion powder, paprika, salt, and pepper. Spray the chicken lightly with cooking spray, then press the rub onto both sides of each breast. Don't skip the spray — it helps the rub adhere and promotes even browning on the outside.
- Preheat to 400°F for 3–5 minutes.
- Air fry for 10 minutes. Place the chicken in a single layer in the basket — no overlapping. Cook at 400°F for 10 minutes on the first side. The rub will have developed some color and the exterior will look golden and dry.
- Flip and sauce. Flip each breast with tongs. Brush BBQ sauce generously over the top of each piece — don't be shy with it. Cook for another 7–10 minutes until the internal temperature reads 165°F at the thickest part and the sauce is caramelized, glossy, and slightly sticky. Check at 7 minutes if your breasts are thinner (under ¾ inch). Add time if they're thicker.
- Rest 5 minutes before slicing. Resting lets the juices redistribute — cut into BBQ chicken too soon and the moisture runs out onto the cutting board. Five minutes makes a real difference.
Nutrition
Serving: 1g | Calories: 332kcal | Carbohydrates: 31g | Protein: 38g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Cholesterol: 102mg | Sodium: 1979mg | Fiber: 1g | Sugar: 24g