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Air Fryer BBQ Chicken Meal Prep - Simple, Juicy, and Ready for the Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts or thighs (thighs are juicier; breasts are leaner)
  • 3/4 cup BBQ sauce (choose your favorite; sweeter sauces caramelize well)
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon chili powder or cayenne (optional, for heat)
  • 1 teaspoon apple cider vinegar or lemon juice (to brighten the sauce)
  • Cooking spray (for the air fryer basket)

Method
 

  1. Prep the chicken: Pat the chicken dry with paper towels. If using breasts, pound to an even thickness (about 3/4 inch) for even cooking.
  2. Mix the rub: In a small bowl, combine salt, pepper, smoked paprika, garlic powder, onion powder, and chili powder or cayenne if using.
  3. Season: Toss the chicken with olive oil, then sprinkle on the spice mix, coating all sides. Press gently so it sticks.
  4. Preheat the air fryer: Set to 380°F (193°C) for 3–5 minutes. Lightly spray the basket with cooking spray.
  5. First cook: Arrange chicken in a single layer with space between pieces. Air fry for 8–10 minutes for breasts (thighs may need 10–12), flipping halfway. You’re aiming for about 150–155°F internal temp at this stage.
  6. Make the BBQ glaze: Stir the BBQ sauce with apple cider vinegar or lemon juice. This thins it slightly so it coats well and doesn’t scorch.
  7. Glaze and finish: Brush the chicken generously with the BBQ sauce. Air fry 2–4 more minutes, or until the thickest part hits 165°F and the sauce looks glossy and a little sticky.
  8. Rest: Let the chicken rest on a plate for 5 minutes. This keeps it juicy when you slice it.
  9. Slice or shred: For meal prep, slice across the grain or shred with two forks. Toss with a spoonful of extra BBQ sauce if you like it saucy.
  10. Build your boxes: Divide the chicken among meal prep containers with sides such as rice or quinoa, steamed or roasted veggies, and a crunchy slaw or salad.