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Air Fryer Buffalo Chicken Meal Prep - Spicy, Crispy, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts or thighs (thighs are juicier; breasts are leaner)
  • Buffalo sauce: 3/4 cup (use your favorite brand or homemade)
  • Butter: 2 tablespoons, melted (optional but classic for Buffalo flavor)
  • Olive oil: 1 tablespoon
  • Seasoning: 1 teaspoon kosher salt, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon smoked paprika, 1/4 teaspoon black pepper
  • Cornstarch (optional): 1 tablespoon for extra crisping
  • Veggie sides: 1 large head broccoli (or green beans), 2 large carrots, 1 red bell pepper
  • Starch base (optional): 2 cups cooked brown rice, quinoa, or cauliflower rice
  • Cooling drizzle (optional): 1/3 cup plain Greek yogurt mixed with 1 tablespoon lemon juice and a pinch of salt
  • Garnishes: Chopped parsley or green onions, sesame seeds (optional)
  • Gear: Air fryer, mixing bowls, tongs, meal prep containers

Method
 

  1. Prep the chicken: Pat chicken dry. Cut into 1.5-inch chunks or keep whole if you prefer slices. Smaller pieces cook faster and reheat better.
  2. Season: Toss chicken with olive oil, salt, garlic powder, onion powder, smoked paprika, and pepper. If you want a crisp edge, sprinkle on the cornstarch and toss to coat.
  3. Preheat the air fryer: Set to 380°F (193°C) for 3 minutes. A hot basket helps the chicken sear quickly.
  4. Cook the chicken: Arrange chicken in a single layer with space between pieces. Air fry 10–14 minutes, shaking halfway. Internal temperature should hit 165°F (74°C).
  5. Make the Buffalo sauce: Warm Buffalo sauce with the melted butter in a small bowl. For lighter sauce, skip the butter or swap with 1 teaspoon olive oil.
  6. Toss and finish: When the chicken is cooked, toss in the warm Buffalo sauce until coated. For extra tacky edges, return sauced chicken to the air fryer for 1–2 minutes.
  7. Roast the veggies: While the chicken cooks, chop broccoli, carrots, and bell pepper. Toss with a little olive oil, salt, and pepper. Air fry at 370°F (188°C) for 8–12 minutes, shaking once, until crisp-tender.
  8. Cook or reheat your base: Warm cooked rice or quinoa, or steam cauliflower rice. Keep portions to about 1/2 cup per container if you’re watching carbs.
  9. Assemble: Divide base, veggies, and Buffalo chicken into 4–5 containers. Add a drizzle of yogurt-lemon sauce or keep it in a small cup on the side.
  10. Cool, then store: Let containers cool uncovered for 15–20 minutes. Seal and refrigerate.