Air Fryer Chicken Breast

"Air Fryer Chicken Breast" lands at 39g of protein for 208 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent and spicy, so save it for a day your stomach is settled rather than right after an injection. Quick enough for a weeknight when cooking a full meal feels like a lot.

Ingredients

• kosher salt (*see notes)
• 4 small boneless skinless chicken breasts (about 6 ounces each)
• olive oil spray
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 1/2 teaspoon dried parsley
• 1/2 teaspoon smoked paprika
• 1/8 cayenne pepper

Method

1. 1Even out the chicken by pounding the thick end of each breast so it's a uniform thickness and cooks through at the same rate.
2. 2Make a quick brine: stir 1/4 cup kosher salt into 6 cups of lukewarm water in a large bowl until it dissolves.
3. 3Submerge the breasts and refrigerate for 1 to 1 1/2 hours, then lift them out, pat dry, and discard the brine.
4. 4Stir the remaining spices together with 3/4 teaspoon salt. Mist the chicken with oil, rub it in, then coat all over with the spice blend.
5. 5Air-fry in batches at 380°F for about 5 minutes a side (10 minutes total), until browned outside and cooked through.
6. 6Oven-skillet alternative: heat the oven to 350°F and get an ovenproof or cast-iron skillet very hot over high heat, about 5 minutes.
7. 7Sear the chicken for 1 minute, flip, and sear 1 minute on the second side.
8. 8Slide the skillet into the oven and roast 8–10 minutes, until the juices run clear and the center reaches 165°F.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 39g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.