air fryer hibachi chicken and vegetables

Air Fryer Chicken and Vegetables A Quick Healthy Meal

Busy weeknights can leave you scrambling for a dinner that’s both quick and nutritious. If you’re looking for a healthy, easy-to-make meal that your whole family will love, look no further than air fryer chicken and vegetables. This dish is packed with protein from juicy chicken and filled with the goodness of fresh vegetables, all cooked to perfection in the air fryer. The result? A flavorful, satisfying meal that takes just 25 minutes to prepare.

Air fryers have become a game-changer for busy home cooks. They offer a quicker, healthier alternative to traditional frying, requiring little to no oil while still achieving that crispy, golden exterior. Whether you’re new to air frying or a seasoned pro, this air fryer chicken and vegetables recipe will quickly become a weeknight staple.

In this article, we’ll dive into the recipe, provide tips for air fryer cooking, and explore ways to customize your meal with different seasonings, vegetables, and sides.

air fryer hibachi chicken & vegetables

Why You’ll Love Air Fryer Chicken and Vegetables

  • Quick and Easy: This meal takes only 25 minutes to prepare, with minimal effort required. Perfect for busy nights!

  • Healthy and Nutritious: Packed with lean protein from chicken and fiber from fresh vegetables, this dish is full of essential nutrients.

  • Customizable: You can mix and match the vegetables and seasonings to suit your taste preferences, making this a versatile recipe.

  • Crispy and Delicious: The air fryer ensures that the chicken gets crispy on the outside while remaining juicy on the inside, and the vegetables are perfectly tender.

Ingredients for Air Fryer Chicken and Vegetables

To make this simple yet delicious dish, you’ll need a few essential ingredients. Here’s a breakdown of the key components:

1. Chicken

  • Chicken Breasts: Boneless and skinless chicken breasts are ideal for this recipe. They cook quickly in the air fryer and are easy to season.

  • Chicken Thighs: If you prefer a juicier cut, chicken thighs are a great option. They take a bit longer to cook but are deliciously tender.

2. Vegetables

  • Zucchini: Zucchini is a great low-carb vegetable that cooks well in the air fryer, becoming tender and slightly caramelized.

  • Squash: Yellow squash or any variety of summer squash works beautifully in this dish, adding a mild sweetness.

  • Broccoli: Fresh broccoli florets provide a nice crunch and are rich in vitamins and fiber.

3. Oil and Seasonings

  • Olive or Avocado Oil: A light coating of oil helps the chicken and vegetables cook evenly and crisp up in the air fryer.

  • Seasonings: The flavor profile for this recipe is simple but impactful, including Italian seasoning, garlic powder, onion powder, chili powder, salt, and black pepper. These ingredients give the dish a savory and slightly spicy kick.

 

air fryer chicken potatoes and vegetables

Tips for Perfect Air Fryer Chicken and Vegetables

  1. Preheat the Air Fryer: Always preheat your air fryer for a few minutes before cooking. This helps the food cook evenly and crisp up more quickly.

  2. Don’t Overcrowd the Basket: If you’re using a smaller air fryer, don’t overcrowd the basket. Cooking in batches ensures that the food gets crispy and evenly cooked.

  3. Stir Halfway Through: Shake or stir the food halfway through cooking to ensure even browning on all sides.

  4. Use a Meat Thermometer: For perfectly cooked chicken, use a meat thermometer to check that the internal temperature has reached 165°F (74°C).

  5. Customize the Vegetables: Feel free to swap out the vegetables for others you enjoy. Bell peppers, carrots, or even sweet potatoes can make great additions or substitutions.

Can You Make Air Fryer Chicken and Vegetables in Advance?

Yes! This dish can easily be prepped ahead of time and stored in the fridge. Here’s how:

  • Meal Prep: Season the chicken and vegetables, then store them in an airtight container in the fridge for up to 2 days before cooking. When you’re ready to cook, just add them to the air fryer and cook as directed.

  • Freezing: You can also freeze the chicken and vegetables for later. Place the pre-seasoned chicken and veggies in a freezer-safe bag or container. When ready to cook, simply thaw and air fry as usual, adding a few extra minutes if necessary.

Variations for Air Fryer Chicken and Vegetables

  1. Spicy Chicken and Veggies: Add a pinch of cayenne pepper or red pepper flakes for some extra heat.

  2. Herb-Infused: Use fresh herbs like thyme, rosemary, or basil to season the chicken and vegetables for a more aromatic flavor.

  3. Lemon and Garlic: Add lemon zest and minced garlic for a zesty, garlicky twist.

  4. Low-Carb Option: Pair this dish with cauliflower rice for a satisfying, low-carb meal.

 

air fryer chicken breast and vegetables

What to Serve with Air Fryer Chicken and Vegetables

  • Brown Rice: A simple side of brown rice pairs wonderfully with the flavors of this dish.

  • Salads: A light side salad, such as a spinach salad with lemon vinaigrette, makes a refreshing complement to the meal.

  • Baked Potatoes: For a heartier side, try serving the chicken and vegetables with baked potatoes or sweet potatoes.

Air Fryer Chicken and Vegetables Recipe Card

Ingredients:

  • 1 lb boneless, skinless chicken breasts, chopped into 1-inch chunks

  • 2 medium zucchinis, sliced into ½-inch circles

  • 1 medium squash, sliced into ½-inch circles

  • 2 cups broccoli florets

  • 2 tbsp olive oil (or avocado oil)

  • 1 tbsp Italian seasoning

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • ¾ tsp chili powder

  • ¾ tsp salt

  • ½ tsp black pepper

 

air fryer chicken and roasted vegetables

Instructions:

  1. Preheat the Air Fryer: Set the air fryer to 400°F (200°C) and preheat for 3-5 minutes.

  2. Prepare the Ingredients: In a large mixing bowl, combine the chicken, zucchini, squash, and broccoli. Drizzle with olive or avocado oil and toss to coat. Sprinkle with Italian seasoning, garlic powder, onion powder, chili powder, salt, and black pepper. Stir until everything is evenly coated.

  3. Air Fry the Chicken and Vegetables: Place the seasoned chicken and vegetables in the air fryer basket. Arrange them in an even layer for best results. Air fry for 10 minutes, then stir or shake the basket to ensure even cooking.

  4. Finish Cooking: Continue to air fry for an additional 5-10 minutes, or until the chicken is cooked through (internal temperature of 165°F) and the vegetables are tender.

  5. Serve: Remove from the air fryer and serve immediately with a side of rice or salad.

Notes:

  • Cooking Time: Air fryer cooking times can vary depending on the model. If you’re using a compact air fryer, you may need to cook in batches.

  • Customization: Feel free to substitute vegetables such as bell peppers, carrots, or cauliflower for variety.

  • Meal Prep: Prepare and season the chicken and veggies ahead of time for an easy meal later. Store in the fridge for up to 2 days.

  • Freezing: You can freeze the chicken and vegetables in a freezer-safe container for later use. Thaw before air frying.

Nutritional Facts (Per Serving):

  • Calories: 240 kcal

  • Carbohydrates: 10g

  • Protein: 27g

  • Fat: 11g

  • Saturated Fat: 2g

  • Polyunsaturated Fat: 1g

  • Monounsaturated Fat: 6g

  • Trans Fat: 1g

  • Cholesterol: 73mg

  • Sodium: 599mg

  • Potassium: 988mg

  • Fiber: 4g

  • Sugar: 4g

  • Vitamin A: 745 IU

  • Vitamin C: 68mg

  • Calcium: 75mg

  • Iron: 2mg

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Method: Air Fryer
Cuisine: American, Healthy
Servings: 4
Calories: 240 kcal
Yield: 4 servings

air fryer hibachi chicken and vegetables