Air Fryer Parmesan Crusted Chicken is a healthy and flavorful dish that’s perfect for a quick weeknight meal or special dinner. It’s crispy on the outside, tender on the inside, and packed with delicious savory flavors. Not only is it healthier than traditional fried chicken, but it’s also easy to make and requires minimal ingredients. Let’s dive into the health benefits and cooking tips to help you make the most of this nutritious dish!
Prep Time:15
Cook Time:15
Total Time:30
Ingredients
- Two big chicken breasts without bones or skin
- Half a cup of mayonnaise
- Two minced garlic cloves
- One cup of Panko bread crumbs with seasoning
- Half a cup of grated Parmesan cheese
- Half a teaspoon of salt
- Half a teaspoon of pepper
- Spray of olive oil
- Finely chopped fresh parsley as a garnish
Directions
- Turn the air fryer on to 390 degrees Fahrenheit.
- To make four thin breasts, cut the chicken breasts in half. Using a meat tenderizer, pound a thin, even piece of breast between two pieces of plastic wrap. Continue with the remaining chicken.
- Combine the minced garlic and mayo in a small bowl. Cover the chicken breasts with the garlic mayo.
- Put the Panko bread crumbs, Parmesan cheese, salt, and pepper in a small basin. Press a chicken breast down into the bread crumbs. Coat the opposite side after flipping. Continue with the remaining chicken.
- Apply a layer of olive oil spray to the air fryer basket. (Avoid using PAM as it may cause harm to certain baskets.)
- Place the chicken in the basket and cook for 8 minutes. Flip and cook for another 5-7 minutes until golden brown and crispy. (Repeat as needed, you don’t want to overcrowd the basket.)
- Remove chicken and serve warm with extra Parmesan cheese and chopped parsley for garnish.
Nutrition
Air Fryer Parmesan Crusted Chicken’s Health Benefits
1. Less Fat
For cooking foods that are usually deep-fried, the air fryer is a great culinary tool. It cooks the food using hot air circulation, which needs little to no oil. Compared to deep-frying, the fat level is greatly decreased by using a mild oil spray or perhaps omitting it completely, making it a healthier choice. As a result, you may savor the crispy texture without being overly greasy.
2. Rich in Protein
Lean protein, which is necessary for muscle growth and repair, is abundant in chicken. Protein is a fantastic option for anyone trying to maintain a healthy weight because it also keeps you feeling fuller for longer.
3. Nutrient-Dense
The main component of the crust, parmesan cheese, is not only delicious but also a great source of protein, which promotes muscle growth and repair, and calcium, which supports bone health. It is also a good source of zinc, which helps immunological function, and vitamins A and B12.
4. Keto-friendly and low in carbohydrates
Air Fryer Parmesan Crusted Chicken is a great option for people on ketogenic or low-carb diets. You can achieve a crispy, golden crust while lowering the carb count by substituting almond flour or coconut flour for the breadcrumbs. Because of this, the dish is appropriate for anyone trying to cut back on carbohydrates.
Cooking Advice for Ideal Parmesan Crusted Chicken
1. Apply a Light Oil Spray
Although it’s not necessary to completely submerge the chicken in oil, a thin mist will guarantee that the Parmesan crust crisps up nicely without being greasy. For a healthier alternative, try avocado or olive oil.
2. Personalize the Coating
You can play around with the coating. For a little spiciness, you can add dry herbs like thyme or basil, or even a dash of red pepper flakes. Additionally, you can add panko breadcrumbs or crumbled pork rinds for a more golden crust.
3. Avoid packing the air fryer basket too full.
Make sure to allow space in the air fryer between each piece of chicken for the crispiest results. The chicken will steam instead of crisp up if it is overcrowded. Cook the chicken in batches as needed.
4. Halfway through, turn the chicken.
Halfway through cooking, turn the chicken to make sure both sides are crispy and cooked through. This guarantees that the crust on both sides stays intact.
5. Verify Doneness
Check the internal temperature of your chicken with a meat thermometer to make sure it is cooked through. For the chicken to be safe to eat, its thickest part must reach 165°F (74°C).
6. Pair with Fresh Sides
Pair your Air Fryer Parmesan Crusted Chicken with fresh, low-calorie sides like sautéed spinach, zucchini noodles, or roasted broccoli. This adds more fiber to your meal and balances the rich flavor of the chicken.
Why Choose the Air Fryer for Cooking Chicken?
The air fryer has become a kitchen essential for health-conscious cooks because it creates crispy food with significantly less oil. By using the air fryer to make Parmesan-crusted chicken, you can achieve that same golden, crispy texture you’d get from deep frying, but without all the extra calories and fat.
Additionally, the air fryer saves time. Most models cook food faster than traditional ovens, which is perfect for busy weeknights when you need a quick and healthy meal.
