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Air Fryer Chicken Parmesan has healthy and gluten free breading, juicy chicken, arrabiata sauce, fresh parmesan and fresh basil. High in lean protein, healthy fats and antioxidants. Ready in 20 minutes, it makes the perfect weeknight meal.

Ingredient Notes and Health Benefits:

Chicken Breasts: A great source of lean protein, I buy organic thinly sliced boneless skinless chicken breasts.

Ground Flaxseed: This is the first layer of the breading and so healthy. High in omega 3’s, fiber and lignans, which may help prevent cancer.

Eggs: Another great source of protein, this is the second layer of the breading.

Almond Flour: High in fiber and gluten free, this flour is the perfect substitute for wheat flour for the third and final layer of the breading.

Arrabiata Sauce: I love spice, so I love an arrabiata sauce in this recipe. You could also use a marinara.

Fresh Basil: Contains many vitamins and minerals, as well as the antioxidants lutein, zeaxanthin and beta-carotene.

How to Make Air Fryer Chicken Parmesan:

Air Fryer Chicken Parmesan is incredibly easy to make. First, we’ll bread the chicken. Next, cook the chicken in the air fryer, and lastly we’ll top it with a spicy sauce, fresh parmesan and fresh basil. Let’s get started!

1st Step – Brine the Chicken: This step can be skipped if you are short on time, but it really helps make the chicken extra juicy, so I recommend doing it if you can. Simply place the chicken breasts into room temperature water with a 1/2 tbsp of salt. Let soat for 5-10 minutes. Remove chicken from water and pat dry.

2nd Step – Bread the Chicken: Pour ground flaxseed, whisked eggs and almond flour into three separate bowls. Place the chicken breasts into the ground flaxseed and coat on both sides. Do the same into the eggs and then the almond flour. Brush the chicken with about a 1/2 tbsp of olive oil on each side. Then brush the bottom of the air fryer bin. This is very important to make sure the chicken doesn’t stick.

3rd Step – Cook The Chicken: Place chicken into the air fryer (I love this one from Philips) and cook at 400 degrees for 7 mins per side. The chicken is cooked when there is no pink in the middle of the chicken breast.

4th Step – Top the Chicken: Remove the chicken from the air fryer and place into serving bowls. Top with sauce, fresh parmesan and fresh basil.

Make sure to check out these other Chef Nat Air Fryer recipes: Blackened Salmon Teriyaki Stir-Fry, Air Fryer French Fries with Chili Lime Mayo and Air Fryer Brussels Sprouts.

Air Fryer Chicken Parmesan

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Serves: 4 Prep Time: 5 Minutes Cooking Time: 15 Minutes 15 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

4 thinly sliced boneless skinless chicken breasts
1/3 cup ground flaxseed
3 eggs
1/3 cup almond flour
4 tbsp olive oil
1/2 cup arrabiata sauce
1/4 cup fresh grated parmesan cheese
Fresh basil

Instructions

1. Brine chicken (optional) by placing chicken breasts in room temperature water with a 1/2 tbsp of salt. Let soak for 10 mins. Remove from water and pat dry.
2. Into three separate bowls place ground flaxseed, eggs (whisked) and almond flour.
3. Place chicken breast into each bowl, in that order (flaxseed, eggs and flour), to coat chicken and create breading.
4. Brush 1/2 tbsp onto each side of the breaded chicken breasts and then brush bottom bin of air fryer with olive oil. This will ensure the chicken doesn't stick to the air fryer.
5. Place chicken into the air fryer and cook at 400 for 7 mins per side. The chicken is done when there is no pink in the middle of the breast.
6. Place chicken into a serving bowl. Pour sauce onto chicken, sprinkle with parmesan and top with ripped fresh basil.

Air fryer brussels sprouts are perfectly seasoned and come out perfectly crispy. Simply cut the sprouts, drizzle with olive oil, toss in seasonings and place in the air fryer. Ready in 15 minutes, they make the perfect side or addition to a salad.

Ingredient Notes and Health Benefits:

Brussels Sprouts: They are a cruciferous veggie and SO healthy. They contain kaempferol which is an antioxidant linked to preventing cancer. It also helps to decrease inflammation. Brussels sprouts are high in fiber, vitamins and minerals and are also one of the best plant sources of omega 3 fatty acids. ALL AROUND WIN!

Extra Virgin Olive Oil: High in healthy (monounsaturated) fats as well as antioxidants. You may not notice it once it’s mixed into this recipe, but it provides a lot of health benefits.

Hapa Hawaiian Salt: You can use any salt in this recipe. It helps to bring out the flavor of the sprouts.

Fresh Garlic: Has a positive impact on blood pressure, cholesterol and and helps to prevent heart disease.

How to Make Air Fryer Brussels Sprouts:

Air Fryer Brussels Sprouts are so easy to make. There’s only a few steps and they are ready in 15 minutes.

1st Step: Cut the end of the brussels sprout off, and then cut it in half. Repeat for all the sprouts. Place in a mixing bowl.

2nd Step: Drizzle sprouts in olive oil and stir to coat.

3rd Step: Sprinkle with salt and pepper and add finely chopped garlic. Stir again.

4th Step: Place sprouts into air fryer basket. Cook at 390 for 7 minutes. Shake basket and cook another 7 minutes.

… and that’s IT! Could not be easier.

How to Use the Air Fryer:

Each air fryer is different, so I recommend referring to the manual for your specific model. Mine does not require any preheating, and is very easy to use (they are all easy just vary slightly). I have this Philips Air Fryer and I absolutely love it. After placing the brussels in the bin, I slide the bin into the air fryer. Next, simply select the temperature and time to cook and that’s it! It seriously could not be easier. Make sure you check out this Air Fryer French Fry with Chili Lime Mayo recipe, too.

Air Fryer Brussels Sprouts

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Serves: 4 Prep Time: 2 Minutes Cooking Time: 14 Minutes 14 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

1 lb brussels sprouts
1 tbsp extra virgin olive oil
1 tsp hapa Hawaiian salt (or salt of choice)
1 tsp pepper
2 garlic cloves, finely chopped

Instructions

1. Cut the ends off the sprouts and then cut them in half. Place into a mixing bowl.
2. Drizzle with olive oil and stir to coat
3. Add salt, pepper and chopped garlic. Stir again.
4. Place in the air fryer at 390 for 7 minutes. Shake basket and cook another 7 minutes.

This healthy twist on the traditional Italian dish is full of protein, fresh cheese, fresh herbs and is so delicious. Made with cottage cheese rather than ricotta, it’s nutrient dense, high in protein and is the perfect meal for a weeknight or entertraining.

Ingredient Notes and Health Benefits

Lean Ground Beef: I buy organic beef whenever possible, and the leanest they have at the store. Look for “extra lean or lean”

Spicy Sausage: This gives the lasagna a little kick and a lot of flavor. You can also substitute mild sausage if you don’t like spice.

Cottage Cheese: Traditional lasagna is made with ricotta cheese. You won’t notice the difference taste wise, but cottage cheese has a much higher nutritional value and is also very high in protein.

Fresh Mozzarella: I buy the fresh mozzarella in the produce section of Trader Joe’s. It’s pre-sliced which saves some time.

Noodles: This recipe uses noodles that you boil do not buy the no boil lasagna noodles.

How to Make Meat Lasagna with Cottage Cheese

1st Step: Place 1 tbsp of olive oil into a medium sized pot, heat over medium heat. Add onion and cook for 2 minutes, stirring often. Add garlic and cook for another minute.

2nd Step: Add ground beef and sausage, breaking up the meat as it cooks. Cook for 5 minutes, or until meat begins to brown. Pour in marinara, tomato paste, italian seasoning, fresh basil, salt and pepper. Cover and simmer for 10 minutes.

3rd Step: While the meat sauce is cooking, cook the noodles according to package directions, set aside.

4th Step: To prepare the cheese filling, whisk eggs in a medium sized bowl. Add cottage cheese, parmesan cheese and parsley. Stir to combine.

5th Step: Preheat oven to 350.

6th Step: When the noodles are done, place the first layer (3-4 noodles) into a greased lasagna pan. Place cheese filling onto noodles and spread evenly. Place mozzarella onto cheese filling. Scoop meat sauce onto mozzarella and spread evenly.

7th Step: Add another layer of noodles and repeat until all cheese and meat has been used.

8th Step: Place in the oven and bake at 350 for 45 minutes.

9th Step: Using oven mitts, remove lasagna from oven and let cool for 5 minutes. Sprinkle extra parmesan and ripped basil onto top, and enjoy.

Meat Lasagna with Cottage Cheese

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Serves: 6 Prep Time: 20 Minutes Cooking Time: 45 Minutes 45 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 4.0/5

( 2 voted )

Ingredients

Meat filling:
1 yellow onion, chopped
5 garlic cloves, finely chopped
1 lb lean ground beef
1 lb hot italian sausage (or medium)
1 jar (25oz) tomato basil marinara
2 cans (12 oz tomato paste)
1/4 cup fresh basil, chopped
1 tbsp ground black pepper
1/2 tbsp salt
2 tbsp italian seasoning

Cheese filling:
4 cups low fat cottage cheese
2 eggs
1/2 cup grated parmesan cheese
2 tbsp fresh parsley, chopped

For Lasagna:
8oz lasagna noodles, cooked
1 lb fresh mozzarella cheese, sliced

Garnish:
Ripped fresh basil
Parmesan cheese (to taste)

Instructions

1. Place 1 tbsp of olive oil into a medium sized pot, heat over medium heat.
2. Add onion and cook for 2 minutes, stirring often.
3. Add garlic and cook another minute.
4. Add ground beef and sausage, breaking up the meat as it cooks. Cook for 5 minutes, or until meat begins to brown.
5. Pour in marinara, add tomato pasta, italian seasoning, fresh basil, salt and pepper.
6. Cover and simmer, covered, for 10 minutes.
7. While the meat sauce is cooking, cook the noodles according to package directions, set aside.
8. To prepare the cheese filling, whisk eggs in a medium sized bowl. Add cottage cheese, parmesan cheese and parsley. Stir to combine.
9. Preheat oven to 350
10. When the noodles are done, place the first layer (3-4 noodles) into a greased lasagna pan.
11. Place cheese filling onto noodles and spread evenly.
12. Place mozzarella onto cheese filling. Scoop meat sauce onto mozzarella and spread evenly.
13. Add another layer of noodles and repeat until all cheese and meat has been used.
14. Place in the oven and bake at 350 for 45 minutes.
15. Using oven mitts, remove lasagna from oven and let cool for 5 minutes.
16. Sprinkle extra parmesan and ripped basil onto top, and enjoy.

These boneless wings are healthy, gluten free, super flavorful and easy to make. Tossed in a delicious sweet chili sauce and served with carrot, celery sticks and a side of ranch dipping sauce, it’s just like you’ve brought the restaurant home.

Ingredient List and Health Benefits:

Ground Flaxseed: This is the first layer of breading for the chicken.  Rather than use cornstarch (which is commonly used for this), I much prefer flaxseed.  It is high in omega 3’s, fiber and lignans, which may help prevent cancer.

Almond Flour: A great gluten-free flour that is high in protein and monounsaturated fats.

Chicken Tenderloins: A great lean source of protein. I buy organic skinless. You could also buy chicken breasts and cut them into thin slices.

Sweet Chili Sauce: I buy mine from Trader Joe’s, but any sweet chili sauce would work great.

How To Make Air Fryer Boneless Wings

Step 1: Place chicken and flaxseed into a large plastic bag. Seal bag and shake to coat chicken.

Step 2: Crack eggs into a bowl and whisk. Pour almond flour into another bowl. Add pepper, salt and paprika.

Step 3: One piece at a time, place chicken coated with flaxseed into the bowl with the eggs and coat chicken.

Step 4: Place the chicken in the bowl with almond flour and coat.

Step 5: Place chicken into air fryer (single layer) and cook at 375 for 15 minutes.

Depending how large your air fryer is you may need to cook the chicken in 2-3 batches. While the chicken is cooking, pour sweet chili sauce into a small saucepan and warm over medium for about 5 minutes. Using a set of small tongs, carefully remove chicken from air fryer and place onto a plate. One piece at a time, place chicken into a bowl, pour sauce over chicken and then place on serving plate. Be careful with this step so that the breading doesn’t fall off. Serve with carrot and celery sticks and ranch or blue cheese dressing.

Air Fryer Sweet Chili Boneless Wings

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Serves: 2 Prep Time: 5 Minutes Cooking Time: 30 Minutes 30 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

1 lb boneless skinless chicken tenders
1 cup ground flaxseed
4 eggs
1 cup almond flour
1/4 tsp ground black pepper
1/4 tsp salt
1/4 tsp paprika
10oz sweet chili sauce
Carrots, cut into sticks
Celery, cut into sticks
Ranch or blue cheese dressing

Instructions

1. Place chicken and flaxseed into a large plastic bag. Seal bag and shake to coat chicken.
2. Crack eggs into a bowl and whisk.
3. Pour almond flour into another bowl. Add pepper, salt and paprika.
4. One piece at a time, place chicken coated with flaxseed into the bowl with the eggs and coat chicken.
5. Next, place the chicken in the bowl with almond flour and coat.
6. Place chicken into air fryer (single layer) and cook at 375 for 15 minutes.
7. Depending how large your air fryer is you may need to cook the chicken in 2-3 batches.
8. While the chicken is cooking, pour sweet chili sauce into a small saucepan and warm over medium for about 5 minutes.
9. Using a set of small tongs, carefully remove chicken from air fryer and place onto a plate.
10. One piece at a time, place chicken into a bowl, pour sauce over chicken and then place on serving plate. Be careful with this step so that the breading doesn't fall off.
11. Serve with carrot and celery sticks and ranch or blue cheese dressing.

Tender chicken and tricolor quinoa smothered in a silky coconut curry sauce, this recipe comes together in under 30 minutes and has almost no prep work.

Ingredient List and Health Benefits

Chicken Breast: I buy boneless skinless chicken breast. It’s a great source of lean protein. I also look to buy organic whenever possible.

Quinoa: A complete vegetarian protein that’s also high in fiber, several minerals and antioxidants.  It also adds great texture to this recipe.  I love the tricolor quinoa from Trader Joe’s.

Red Bell Pepper: High in vitamin C, B6 and folate.

Red Curry Paste: Found in the asian food aisle of your grocery store (I buy the Thai brand). This gives the recipe most of its flavor, including the little bit of spice. Feel free to use less if you prefer a more mild flavor.

Fire Roasted Tomatoes with Green Chiles: Found in the can aisle, these tomatoes have been charred before being diced, and they also have a little smokey flavor. I buy the ones with the green chiles for a little extra kick. Tomatoes are always healthy, but when they are roasted, their antioxidant level increases exponentially.. win!

How to Brine Chicken

This step is not necessary but makes the chicken extra juicy and tender, so I think it’s worth the little bit of extra effort. If you don’t have the time, feel free to skip this step. To brine the chicken, simply place the chicken breast into a large bowl, cover in luke warm (not hot) water, and add 2-3 tbsp of salt. Let sit for 10-15 minutes.

How to Make Thai Red Curry Chicken

Brine chicken for 15 minutes (see directions above) and cook quinoa according to package directions. Remove the chicken from the salt water, and chop it into bite sized pieces. Place chicken into a skillet with 1/2 tbsp coconut oil, cooking for for 2-3 minutes per side. While the chicken is cooking, dice onion and slice peppers. Place onion and peppers into another skillet with the other 1/2 tbsp coconut oil. Cook for 3 minutes. Add the garlic to onion and peppers and cook for 30s.  Lastly, add tomatoes, coconut milk, curry paste to skillet and stir. Add chicken. Cover and simmer over medium heat for 10 minutes. Serve over quinoa and enjoy!

Thai Red Curry Chicken

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Serves: 4 Prep Time: 15 Minutes Cooking Time: 15 Minutes 15 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

1.5 lbs boneless skinless chicken breast
1 cup uncooked tri color quinoa
1 cup diced onion
2 red bell peppers, sliced
3 tbsp red curry paste
3 cloves of garlic, finely chopped
1/4 tsp salt
1/4 tsp ground pepper
1 tbsp coconut oil, divided

Instructions

1. Brine chicken for 15 minutes (see directions above).
2. Cook quinoa according to package directions.
3. Chop chicken into bite sized pieces, place in skillet with 1/2 tbsp coconut oil. 
4. Cook chicken for 2-3 minutes per side.
5. While the chicken is cooking, dice onion and slice peppers. 
6. Place onion and peppers into another skillet with the other 1/2 tbsp coconut oil. Cook for 3 minutes.
7. Add garlic to onion and peppers and cook for 30s. 
8. Add tomatoes, coconut milk, curry paste to skillet and stir. Add chicken. 
9. Cover and simmer over medium heat for 10 minutes.

This healthy take on Sweet and Sour Chicken is packed with lean protein, veggies, fresh pineapple and a delicious homemade sauce. It’s on the table in under 30 minutes, and is perfect for a weeknight dinner. It also reheats well for meal prep!

Ingredient Notes and Health Benefits

Chicken Tenderloins: A great lean source of protein. You could also use chicken breast as long as you cut it into small pieces.

Red Bell Peppers: High in vitamin C, B6 and folate.  They also add great color to this recipe and are so yummy.

Pineapple: To save time, I buy the pre-cut pineapple from the produce section of Trader Joe’s. High in antioxidants, vitamin C, manganese, vitamin B6, potassium and magnesium. Not only are they very healthy but they add a little sweetness to this recipe.

Ground Flaxseed: This is the first layer of breading for the chicken.  Rather than use cornstarch (which is commonly used for this), I much prefer flaxseed.  It is high in omega 3’s, fiber and lignans, which may help prevent cancer.

Almond Flour: A great gluten-free flour that is high in protein and monounsaturated fats.

Apple Cider Vinegar: It is antimicrobial and an antioxidant.

Farro: A highly nutritious grain, farro is high in fiber, protein, manganese and zinc. You could also use another grain such as rice, couscous or quinoa.

How to Make Sweet and Sour Chicken:

First, cook Farro according to package directions. This will take about 10 minutes. Next, cut chicken into 1/2-inch pieces and place in a large ziploc bag with the 1/2 cup of flaxseed. Close Ziploc bag and shake to coat chicken. Place 3 eggs into a bowl and whisk. Pour almond flour into a second bowl. Place chicken into eggs and coat, then place in flour and coat. Pour olive oil into a medium hot skillet and add coated chicken into the skillet. Cook the chicken for 3-4 minutes per side. While the chicken is cooking, chop red and green bell peppers, onion and pineapple. Place sauce ingredients into a medium sized mixing bowl and whisk together. Remove chicken from skillet and place on a plate. Add veggies to skillet and cook for 2-3 minutes. Add chicken back to skillet, pour sauce in and stir to coat all ingredients in the sauce. Cover and let simmer for 5 minutes. Remove from skillet using a large spoon and top with sesame seeds. 

Sweet and Sour Chicken

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Serves: 5 Prep Time: 10 Minutes Cooking Time: 20 Minutes 20 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 3.9/5

( 13 voted )

Ingredients

1 lb chicken tenderloins, cut into 1/2 inch pieces
1 red bell pepper, cut into squares
1 green bell pepper, cut into squares
1 yellow onion, cut into squares
2 cups pineapple, cut into squares
8 oz farro
1/2 cup ground flaxseed
3 eggs, beaten
1 cup almond flour
3 tbsp extra virgin olive oil
1 tbsp sesame seeds
Sauce:
4 tbsp low sodium soy sauce
1/2 cup apple cider vinegar
1/4 cup sweet chili sauce
1/3 cup ketchup
1/4 cup brown sugar
4 garlic cloves, minced

Instructions

1. Cook farro according to package directions. This will take about 10 minutes.
2. Cut chicken into 1/2 inch pieces and place in a large ziploc bag with the 1/2 cup of flaxseed. Shake to coat chicken. 
3. Place 3 eggs into a bowl and whisk. 
4. Pour almond flour into a second bowl. 
5. Place chicken into eggs and coat. Then place in flour and coat. 
6. Pour olive oil into a medium hot skillet and add coated chicken into the skillet. Cook for 3-4 minutes per side. 
7. While the chicken is cooking, chop red and green bell peppers, onion and pineapple. 
8. Place sauce ingredients into a medium sized mixing bowl and whisk together. 
9. Remove chicken from skillet and place on a plate. 
10. Add veggies to skillet and cook for 2-3 minutes. 
11. Add chicken back to skillet, pour sauce in and stir to coat all ingredients in the sauce. Cover and let simmer for 5 minutes. 
12. Remove from skillet using a large spoon and top with sesame seeds. 

Chicken parmesan is one of my favorite Italian recipes.  I love how filling and flavorful it is. Breaded chicken, yummy marinara sauce and melted cheese all at once?! Serve it on a bed of noodles and some veggies on the side and you’re all set.  This recipe is lighter than most chicken parms and uses ingredients you likely already have in your kitchen!

Ingredient Notes and Health Benefits:

Boneless skinless chicken breasts: the leanest part of the chicken, chicken breast is a phenomenal source of protein

Panko bread crumbs: You can buy any type of bread crumb, however I especially like panko because they make the chicken breasts a little extra crispy.

Grated parmesan: Buy the freshly grated kind!  It will make the recipe much more flavorful. 

Fresh basil: The smell of fresh basil is one of my favorite scents! It adds so much flavor to this recipe and is a super pretty garnish, too!

How to Make Chicken Parmesan

Making this recipe is really easy!  Preheat your oven to 400 degrees. Make sure the chicken breasts are dry before seasoning them with salt and pepper, this will help ensure your breaded chicken isn’t soggy.  Sprinkle both sides with salt and pepper.  Dunk in the eggs and milk and then coat in the seasoned panko bread crumbs.  Place chicken on baking sheet and bake in oven for 30 minutes until the chicken looks golden brown. 

Remove from the oven and pour marinara on chicken.  Sprinkle mozzarella on top and place back in oven.  Cook for another 15-20 minutes.  Remove from oven and sprinkle with extra parmesan and top with basil.  I love chicken parm with brown rice and quinoa spaghetti or lots of veggies.

Chicken Parmesan

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Serves: 4 Prep Time: 5 Minutes Cooking Time: 35 Minutes 35 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

4 boneless skinless chicken breasts
1 cup panko bread crumbs
1 tbsp italian seasoning
1 tbsp garlic powder
1/4 freshly grated parmesan cheese
1/4 milk
2 eggs
25 oz jar marinara
1/3 cup mozzarella
Fresh basil
Sea salt
Black pepper

Instructions

1. Preheat oven to 400 degrees
2. Place panko bread crumbs, italian seasoning and garlic powder in a mixing bowl and combine
3. Place eggs and milk in another mixing bowl and whisk
4. Pat dry chicken breasts and sprinkle with salt and pepper on both sides
5. Dunk chicken breast in eggs and milk, then coat in bread crumbs
6. Place on baking sheet
7. Place in oven for 30 minutes until golden brown
8. Remove from oven and pour marinara equally over chicken
9. Sprinkle mozzarella cheese on top and place back in oven for another 15-20 minutes (depending on thickness of chicken breasts)
10. Remove from oven, check to make sure chicken is cooked thoroughly. 
11. Sprinkle extra parmesan cheese, top with basil.
12. Serve with pasta or veggies