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Air Fryer Chicken and Broccoli Meal Prep - Simple, Satisfying, and Fast

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
  • Broccoli: 5–6 cups broccoli florets (about 2 large heads), cut into bite-size pieces
  • Olive oil or avocado oil: 2–3 tablespoons total
  • Salt and pepper: To taste (about 1–1.5 teaspoons salt, 1/2 teaspoon black pepper)
  • Garlic powder: 1 teaspoon
  • Onion powder: 1 teaspoon
  • Smoked paprika (or regular): 1 teaspoon
  • Red pepper flakes (optional): 1/4 teaspoon for heat
  • Sauce (simple blend): 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 teaspoon sesame oil (optional but great)
  • 1 teaspoon cornstarch (optional, for a slightly glossy cling)
  • Serving base (optional): Cooked rice, quinoa, or cauliflower rice
  • Garnishes (optional): Sesame seeds, sliced green onions, lemon or lime wedges

Method
 

  1. Preheat the air fryer: Set it to 390–400°F (200–205°C) for 3–5 minutes. A hot basket gives better browning.
  2. Prep the chicken: Pat the chicken dry with paper towels. Toss with 1 tablespoon oil, 1/2–1 teaspoon salt, pepper, garlic powder, onion powder, and paprika. Add red pepper flakes if you like heat.
  3. Prep the broccoli: Dry the florets well. Toss with 1–2 tablespoons oil and a pinch of salt and pepper. Keep the pieces similar in size so they cook evenly.
  4. Mix the sauce: Stir soy sauce, honey, vinegar, sesame oil, and cornstarch until smooth. Set aside.
  5. Cook the chicken first: Add chicken in a single layer to the air fryer basket. Air fry 7–10 minutes, shaking halfway, until browned and the thickest piece reaches 165°F (74°C).
  6. Cook the broccoli: Remove chicken to a bowl. Add broccoli to the basket. Air fry 6–8 minutes, shaking once, until crisp-tender with a few charred edges.
  7. Combine with sauce: Return chicken to the basket or a skillet and add the sauce. Toss 30–60 seconds in the hot basket (or 1–2 minutes over medium heat in a skillet) until the sauce lightly thickens and coats everything.
  8. Taste and adjust: Add a pinch more salt, black pepper, or a squeeze of lemon/lime if needed. For extra heat, sprinkle more red pepper flakes.
  9. Portion for meal prep: Divide into 4–5 containers with rice, quinoa, or cauliflower rice. Top with sesame seeds and green onions if using.