Air Fryer Chicken & Veggies
This Air Fryer Chicken & Veggies recipe is a go-to in our house — ready in just 30 minutes, packed with protein and fiber, and made entirely from whole foods. It’s perfect for busy weeknights when you want something nourishing without spending all evening in the kitchen. Plus, it’s totally customizable — swap the veggies, change the seasoning, or add a carb on the side to make it your own!
Why You’ll Love The Recipe
- High-Protein – You get nearly 30 grams of protein in a single serving
- Nutrient-Packed– The color alone of this dish is a dead giveaway to the nutritional value! The vegetables bring a slew of benefits to your health.
- Customizable – I actually created this recipe one day from trying to use up random ingredients in my refrigerator! Feel free to swap the vegetables to what you have on hand or what you prefer. Just remember veggies like carrots will take longer to cook whereas broccoli should be added later, otherwise it will overcook.
Nutrients in Air Fryer Chicken & Veggies
Vitamin C – Just one serving of this recipe provides over 130% of your daily Vitamin C needs! The bell peppers and zucchini are packed full of this antioxidant that helps keep your body and skin healthy.
Potassium – This dish is a good source of potassium which can help reduce blood pressure and reduce your risk of stroke.
Branched chain amino acids – Brown rice has the three BCAA’s which helps with muscle protein synthesis.
The Ingredients:
- Chicken– I prefer boneless, skinless chicken breasts. They’re lean and taste great!
- Veggies – Zucchini, red bell pepper, yellow bell pepper, onion
- Olive oil
- Seasoning – garlic powder, onion powder, chili powder, Italian seasoning, salt, & pepper
- Brown Rice – I like to use Uncle Ben’s Whole Grain Brown Rice that’s microwavable to keep things quick and simple!
How To Make Air Fryer Chicken & Veggies
(Full Recipe Below)
This recipe is super easy to make!
First, simply cube the chicken and chop all the veggies and to a large bowl.
Next, drizzle with olive oil and add seasonings. Stir well.
Add about half of the mixture to the air fryer basket. If you’ve got a double basket air fryer, you can can make it all at once!
Air fry at 390 degrees Fahrenheit for about 15 minutes, shaking every 5 minutes or so. Meanwhile, prep the brown rice. Once all is done, simply add to a plate and enjoy!
Recipe Tips & Variations
➡️ No air fryer? No problem! – If you don’t have an air fryer, you can bake this Air Fryer Chicken & Veggies in the oven at 400 degrees F for about 20-5 minutes, stirring and mixing half way through. Just ensure that the chicken is completely cooked before eating.
➡️ Low carb – While this recipe is not high in carbs if you follow the recommended measurements, you can make it lower carb by swapping the brown rice for cauliflower rice if you prefer
➡️ Change up the veggies – feel free to swap the vegetables to your preference! Just keep in mind that some veggies take longer or shorter to cook so keep that in mind.
My Favorite Air Fryer!
I’ve been using a Ninja Air Fryer for years and they really are built to last! We store ours in our pantry and pull it out just about every day to cook veggies and some of our meals.
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Ingredients
- 1 lb Chicken breast boneless, cut into 1-inch pieces
- 1 Zucchini cut into 1-inch pieces
- 1 Red bell pepper cut into 1-inch pieces
- 1 Yellow bell pepper cut into 1-inch pieces
- 1 cup Onion cut into 1-inch pieces
- 2 tbsp Olive oil
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1 tsp Chili powder
- 1 tsp Italian Seasoning
- 1 tsp Kosher salt
- 1/2 tsp Ground black pepper
- 2 cups whole grain brown rice
Instructions
- Preheat the air fryer (or oven) to 400 degrees F.
- Add the chicken and vegetables to a large mixing bowl.
- Mix up the garlic powder, onion powder, chili powder, Italian seasoning, salt, and pepper in a separate small mixing bowl.
- Pour the oil over the veggies and chicken and toss to coat everything in the oil. Then pour the spice blend over everything and toss well to coat.
- Spray the air fryer basket with olive oil spray and then working in batches add half of the chicken and vegetable mixture to the bottom of the air fryer basket in an even layer. It is okay if some of the chicken and veggies are overlapping. If you’re baking in the oven, spread the chicken and veggies on an oiled baking sheet or two.
- Close the air fryer and cook for 15 minutes, shaking the basket halfway through the cooking time. Continue until you have cooked all of the chicken and vegetables. You will know the chicken is done when it reaches an internal temperature of 165 degrees F. If baking in the oven, bake at 375 degrees Fahrenheit for about 20-25 minutes or until chicken is cooked through.
- While the mixture is cooking, prepare the whole grain brown rice. I prefer the microwavable kind to keep it quick and easy.
- Once everything is done, add 1/2 cup of brown rice and 1/4th of the chicken and veggie mixture to each plate. Enjoy!
