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air fryer marinated chicken

Marinated Chicken in Air Fryer

Summer Yule
Can you cook marinated chicken in air fryer? Yes! Making air fryer marinated chicken breasts (no breading) is easy. Gluten-free keto recipe!
5 from 2 votes
Cook Time 22 mins
Total Time 22 mins
Course Dinner
Cuisine American
Servings 4
Calories 204 kcal

Ingredients

  • 4 boneless skinless chicken breasts (about 24 ounces/680 g total or 5-6 ounces (142-170 g) each; ½-inch (1.27 cm) thick. Use a mallet and knife to flatten and trim large chicken breasts or use Perdue Perfect Portions)
  • black pepper (optional)

Chicken marinade ingredients:

  • cup orange juice, freshly squeezed (from 1-2 oranges)
  • 1 tablespoon lemon juice, fresh squeezed (from 1 lemon)
  • 1 tablespoon lime juice, fresh squeezed (from 1 lime)
  • 1 tablespoon orange zest
  • ½ tablespoon lemon zest
  • ½ tablespoon lime zest
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon cumin
  • 3 cloves garlic, minced

Instructions

  • Start by making the chicken marinade. Juice and zest the orange, lemon, and lime. (A manual juicer and microplane are handy tools here!)
  • Mince the garlic cloves and mix them with the juices, zest, olive oil, and cumin. Your marinade is complete!
  • Put your chicken breasts in a food safe container or Ziplock bag. Pour in the marinade to cover the chicken. Seal the bag (or cover the container) and allow the chicken to marinate for 4-8 hours in the refrigerator. If the chicken is not completely immersed in the marinade, flip it every few hours.
  • Preheat the air fryer to 350°F (175°C) for 5 minutes.
  • Discard the marinade and place the chicken on the hot air fryer trays. I could fit two chicken breasts per tray.
  • Air fry the marinated chicken for 12 minutes at 350°F (175°C). Then flip the chicken with a spatula, and switch the position of the trays in the air fryer. Air fry an additional 8-10 minutes.
  • Check the thickest part of the chicken breasts with a meat thermometer. The minimum safe internal temp for chicken is 165°F (74°C). Some of the pieces of chicken may need a little longer in the air fryer.
  • Let the chicken rest for about 10 minutes before serving. Garnish with a sprinkle of black pepper, if desired.

Notes

This is a level 1 recipe (may help support fat loss). Is air fried chicken healthy? In most cases, air frying chicken gives you a chicken dish with less added oil than deep frying. Your air fried meal may be lower in calories, lower in saturated fat, and more nutrient dense than if it was deep fried.
Of your options for chicken, skinless white meat chicken (like the chicken breast used here) is the leanest choice. (Well, it’s possible to find ground chicken that is nearly fat-free and a bit leaner, but I digress.) The downside of white meat chicken is that it can dry out more quickly than dark meat chicken.
We’re circumventing any potential dry chicken problems by using a zippy marinade. As previously mentioned, this is one of the lowest calorie options for making juicy air fryer chicken.
If you’re trying to lose weight, I’d complete the meal with some low-oil non-starchy veggies. A big garden salad, some roasted broccoli, or pan-fried zucchini would be great with this chicken. Aside from being low in calories, your meal will also be low-carb friendly.
For a higher energy meal, add some starches to your plate. Mashed potatoes, rice, corn, peas, and sweet potatoes are all delicious with chicken. They’re also considerably higher in calories (and carbs) than most of their non-starchy counterparts.
Nutrition information is for one serving, and counts the chicken only. The marinade is mostly discarded; the small amount that is absorbed may contribute additional calories and net carbs.

Nutrition

Calories: 204kcalProtein: 38.3gFat: 4.5gSaturated Fat: 1gSodium: 76.5mgPotassium: 567.8mgVitamin A: 2% DVCalcium: 1% DVIron: 3% DV
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