Air Fryer Chicken Parmesan
Crispy breaded chicken topped with marinara and melted mozzarella — all made in the air fryer. A family favorite that picky eaters devour.
PROTEIN 40g
CALORIES 450
P:E RATIO 8.9
TIME 30m
YIELD 4
P:E 8.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 chicken breasts, pounded thin 40G PROTEIN
1 cup Italian breadcrumbs CARB BASE
1/2 cup grated Parmesan cheese DAIRY
2 eggs, beaten 40G PROTEIN
1 cup marinara sauce FLAVOR
1 cup shredded mozzarella FLAVOR
1 tsp garlic powder FLAVOR
1/2 tsp salt FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Freeze uncooked breaded cutlets for up to 2 months.
- Batching: Pounding chicken thin ensures even cooking and maximum crispy surface area.
- Reheat: Air fryer at 350°F for 4-5 minutes. Oven at 375°F for 10 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Mix breadcrumbs, Parmesan, garlic powder, and salt in a shallow dish.
02
THE MACRO PREP
Dip chicken in eggs, then press into breadcrumb mixture coating both sides.
03
HIGH HEAT SEAR
Spray air fryer basket with cooking spray. Place chicken in a single layer.
04
HIGH HEAT SEAR
Air fry at 380°F for 10 minutes, flip, cook 3 more minutes.
05
STEP 5
Top each piece with marinara and mozzarella. Air fry 2 more minutes until cheese melts.