Air Fryer Chicken Thigh Meal Prep Bowls
Easy air fryer chicken thigh meal prep bowls made with juicy chicken thighs, rice, and vegetables for a high-protein lunch or dinner.
Equipment
- Air fryer
- Mixing bowls
- Cutting board
- Knife
- Tongs
- Meal prep containers
Ingredients
For the chicken:
- 1 ½ pounds boneless skinless chicken thighs
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- ¾ teaspoon salt
- ½ teaspoon black pepper
For the bowls:
- 3 cups cooked rice
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
Optional for serving:
- lemon wedges
- hot sauce
- plain Greek yogurt or simple sauce
Instructions
- Preheat the air fryer to 380°F.
- Pat the chicken thighs dry and place them in a bowl. Add olive oil, garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to coat.
- In a separate bowl, toss the broccoli and sliced bell pepper with olive oil, salt, and black pepper.
- Place the chicken thighs in the air fryer basket in a single layer. Air fry for 12 to 16 minutes, flipping halfway, until the chicken reaches 165°F internally.
- Remove the chicken and let it rest for 5 minutes.
- Add the broccoli and bell pepper to the air fryer basket. Air fry at 375°F for 8 to 10 minutes, shaking halfway, until tender and lightly crisp.
- Slice the chicken thighs into strips or bite-sized pieces.
- Divide the rice, vegetables, and chicken evenly into meal prep containers.
- Let cool slightly, then cover and store in the refrigerator.
Notes
- Chicken thighs may cook a little differently depending on thickness.
- Do not overcrowd the basket or the chicken may not cook evenly.
- Let the chicken rest before slicing so it stays juicy.
- Add sauce after reheating for the best texture.
