Air Fryer Chicken Breast Low Carb
Welcome to my kitchen, friends! Today I’m sharing one of my absolute favorite weeknight dinner solutions – a juicy, flavorful air fryer chicken breast low carb recipe that will revolutionize your meal prep game. This dish combines the convenience of air frying with the health benefits of low-carb eating, resulting in perfectly cooked chicken that’s moist on the inside and wonderfully seasoned on the outside.
As someone who’s always juggling a busy schedule, I appreciate recipes that deliver maximum flavor with minimal effort. This recipe is my go-to for a quick dinner fix, especially when I’m trying to stay on track with my low-carb lifestyle. The zesty herb marinade infuses the chicken with Mediterranean-inspired flavors that make this dish anything but boring!
What makes this air fryer chicken breast low carb recipe special is the perfect cooking method that locks in moisture while creating a beautiful exterior – all without the extra carbs and calories that come with breading. Plus, with only 2g of carbs per serving, it fits perfectly into keto and low-carb meal plans while providing plenty of protein to keep you satisfied.
What You’ll Love About This Recipe
- Quick and Efficient – From start to finish, the actual cooking time is under 20 minutes, making this perfect for busy weeknights when you need a healthy meal fast.
- Carb-Conscious – With minimal carbs and plenty of protein, this recipe supports your low-carb lifestyle without sacrificing flavor.
- Versatile Base – This chicken works beautifully as a standalone protein or can be incorporated into countless low-carb meals throughout the week.
Recipe Ingredients
The heart of this air fryer chicken breast low carb recipe lies in its simple yet flavorful ingredients. Here’s what you’ll need to gather:
For the Zesty Herb Marinade:
- Olive oil
- Fresh lemon juice
- Worcestershire sauce
- Garlic
- Salt and pepper
- Fresh herbs (oregano, parsley, and basil)
For the Chicken:
- Boneless, skinless chicken breasts
- Olive oil cooking spray
Our Recommended Equipment
How to Make Air Fryer Chicken Breast Low Carb
This recipe couldn’t be simpler! Follow these straightforward steps for perfect results every time, and check out the printable recipe card at the bottom of this post for exact measurements.
- Prepare the marinade by whisking together olive oil, lemon juice, Worcestershire sauce, minced garlic, salt, pepper, and herbs in a bowl.
- Marinate the chicken by placing breasts in a container or resealable bag, pouring marinade over them, and refrigerating for up to 4 hours.
- Bring to room temperature by removing chicken from refrigerator 20-30 minutes before cooking.
- Preheat your air fryer to 370°F (188°C) for 5 minutes.
- Arrange chicken in the air fryer basket with space between pieces and spray lightly with olive oil.
- Cook for 10 minutes, then flip, spray again, and cook for another 6-8 minutes until internal temperature reaches 160°F.
- Rest for 5 minutes before serving to allow juices to redistribute and temperature to reach 165°F.
Pro Tips
The secret to truly exceptional air fryer chicken breast low carb results lies in these professional techniques I’ve perfected over time:
- Don’t skip the marinating time if possible – even 30 minutes makes a difference in flavor penetration and tenderness.
- Always let your chicken come to room temperature before air frying for more even cooking.
- Use an instant-read thermometer for perfect doneness – overcooked chicken becomes dry quickly!
- The resting period is non-negotiable for juicy results – those 5 minutes allow the juices to redistribute throughout the meat.
- For extra flavor without adding carbs, add a sprinkle of grated Parmesan cheese during the last 2 minutes of cooking.
Storage and Reheating
This air fryer chicken breast low carb recipe is perfect for meal prep! Here’s how to handle leftovers:
- Refrigeration: Store cooled chicken in an airtight container for up to 4 days.
- Freezing: Individually wrap cooled chicken breasts in plastic wrap, then place in a freezer bag for up to 3 months.
- Reheating: For best results, reheat in the air fryer at 350°F for 3-4 minutes until warmed through. Alternatively, microwave at 70% power with a damp paper towel covering the chicken to retain moisture. See my complete guide to reheating proteins without drying them out.
Additions & Substitutions
Additions:
- Add a teaspoon of smoked paprika to the marinade for a subtle smoky flavor.
- Include 1-2 teaspoons of Italian seasoning for an herb-forward profile.
- Mix in a tablespoon of Dijon mustard to the marinade for tangy depth.
- Sprinkle with everything bagel seasoning before cooking for a delicious crust.
Substitutions:
- Replace lemon juice with lime juice for a different citrus profile.
- Substitute avocado oil for olive oil if you prefer its higher smoke point.
- Use coconut aminos instead of Worcestershire sauce for a soy-free, slightly sweeter flavor.
- Swap chicken breasts for chicken thighs (adjust cooking time to about 12-14 minutes total).
FAQs About This Recipe
How does the macronutrient profile support a low-carb diet?
This recipe contains approximately 2g carbs, 35g protein, and 12g fat per serving, making it perfect for low-carb and keto diets where protein is prioritized and carbs are minimized.
Can I adjust seasonings to make it more flavorful while keeping it low carb?
Absolutely! Feel free to add spices like paprika, cayenne, cumin, or garlic powder – these add virtually no carbs while significantly boosting flavor.
What are the best side dishes to pair with this low-carb chicken?
Pair with cauliflower rice, roasted Brussels sprouts, a fresh salad, or zucchini noodles for complete low-carb meals that stay under 10g total carbs.
What Can I Serve With This Chicken Breast?
This versatile air fryer chicken breast low carb recipe pairs beautifully with so many low-carb sides! Try serving it alongside roasted asparagus, a fresh Greek salad, cauliflower mash, or sautéed zucchini and yellow squash.
If you try this recipe, I’d be thrilled to hear how it turned out for you! Drop a comment below or tag me in your social media posts – seeing your creations makes my day!
Printed recipe:
Equipment
Ingredients
Zesty Herb Marinade
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice
- 3 tbsp Worcestershire sauce
- 3 garlic cloves minced
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh oregano minced (or 2 tsp dried)
- 1/4 cup fresh parsley minced and lightly packed (or 4 tsp dried)
- 1/4 cup fresh basil minced and lightly packed (or 4 tsp dried)
Chicken
- 4 chicken breasts boneless, skinless (8 oz each)
- olive oil cooking spray
Instructions
- In a bowl, whisk together all marinade ingredients until well combined.
- Add chicken to a bag or container, pour marinade over and refrigerate for up to 4 hours.
- Let chicken sit at room temperature for 20-30 minutes before cooking. Preheat air fryer to 370°F.
- Spray chicken with olive oil and place in air fryer basket. Cook for 10 minutes.
- Flip chicken, spray again, and cook another 6-8 minutes until internal temp reaches 160°F.
- Rest chicken for 5 minutes before serving. Garnish with fresh herbs if desired.
