Air Fryer Honey Buffalo Chicken: Sweet, Spicy, and Healthy 🍯🌶️🍗
This Air Fryer Honey Buffalo Chicken recipe combines the bold flavors of buffalo sauce with the sweetness of honey and a creamy, healthy sauce.
Honey Buffalo Chicken, a perfect blend of sweet and spicy, is made healthier using an air fryer and a creamy sauce from blended cottage cheese. Enjoy a delicious and nutritious meal that's ideal for weight loss and meal prep.
Perfect for those looking to maintain a nutritious diet, this dish uses 4 pounds of chicken breast to create a delectable meal that's easy to prepare.
Introduction
Experience the sweet and spicy flavors of Honey Buffalo Chicken, prepared effortlessly in your air fryer. This recipe is designed for those who want to enjoy a tasty, high-protein meal that supports their weight loss journey and simplifies meal preparation.
Overview
Prep Time: 15 minutes + Marinating
Cook Time: 20 minutes
Total Time: 35 minutes + Marinating
Servings: 8
Cuisine: American
Course: Main Dish
Difficulty: Easy
Ideal for: Weight Loss, Flavor Enthusiasts, Healthy Meal Prep
Ingredients
4 pounds boneless, skinless chicken breasts, cut into chunks
1 tablespoon olive oil
1 tablespoon honey
1/4 cup hot sauce (like Frank's RedHot)
1 tablespoon smoked paprika
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon ground cumin
Salt and pepper to taste
Fresh parsley, chopped, for garnish
Creamy Honey Buffalo Sauce:
Creamy Honey Buffalo Sauce
1 cup low-fat cottage cheese, blended until smooth
1/4 cup hot sauce (like Frank's RedHot)
2 tablespoons honey
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Instructions
Marinate the Chicken: In a large bowl, combine olive oil, honey, hot sauce, smoked paprika, garlic powder, onion powder, ground cumin, salt, and pepper. Add the chicken chunks and toss to coat evenly. Let marinate for at least 30 minutes, preferably longer for deeper flavor.
Preheat the Air Fryer: Set the air fryer to 400°F (200°C).
Air Fry the Chicken: Arrange the chicken chunks in a single layer in the air fryer basket, ensuring they do not overlap. You may need to cook in batches. Air fry for 10 minutes, flip the chicken, then continue to air fry for another 10 minutes until the chicken is crispy on the outside and cooked through.
Prepare the Creamy Honey Buffalo Sauce: While the chicken is cooking, blend the cottage cheese until smooth. In a medium bowl, combine the blended cottage cheese with hot sauce, honey, garlic powder, onion powder, salt, and pepper. Mix well until fully combined.
Combine Chicken and Sauce: Once the chicken is cooked, toss the hot chicken chunks in the creamy honey buffalo sauce until well coated.
Serve: Garnish the honey buffalo chicken with fresh parsley. Serve with a side of steamed vegetables, over brown rice, or in lettuce wraps for a low-carb option.
Key Tips for Perfect Air Fryer Honey Buffalo Chicken
Uniform Pieces: Cut the chicken into uniform chunks to ensure even cooking and prevent some pieces from drying out.
Pat Dry: Pat the chicken dry with paper towels before marinating to help the marinade adhere better and achieve a crispier texture.
Shake or Stir: Shake the basket or stir the chicken halfway through cooking to ensure all sides are evenly browned.
Rest Time: Let the chicken rest for a few minutes after cooking to allow juices to redistribute, keeping the chicken moist and flavorful.
Tips for Weight Loss
Choose Lean Proteins: Opt for chicken breasts to keep the meal lean and high in protein.
Healthy Cooking Methods: Air frying uses minimal oil compared to traditional frying, reducing calorie intake.
Serve with Low-Calorie Sides: Complement the honey buffalo chicken with low-calorie sides like steamed vegetables or a salad to keep the meal balanced and filling.
Portion Control: Measure out portions to avoid overeating. Serving sizes should be appropriate for your dietary needs.
Meal Prepping Variation Ideas
Vegetable Add-ins: Add vegetables like bell peppers, zucchini, or broccoli to increase the fiber and nutrient content.
Spice Variations: Experiment with different spices such as cayenne pepper or chili flakes for extra heat.
Cheese Topping: Sprinkle a small amount of blue cheese or feta over the chicken before air frying for a tangy twist.
Protein Boost: Add cooked chickpeas or lentils to the dish for added protein and fiber.
Pairing Options
Cilantro Lime Rice: A flavorful and zesty rice dish that pairs perfectly with the sweet and spicy chicken.
Avocado Salad: A creamy and refreshing salad with diced avocado, cherry tomatoes, and a light lime dressing.
Roasted Corn on the Cob: Grilled or roasted corn brushed with a bit of lime juice and sprinkled with chili powder.
Grilled Asparagus: Adds a fresh, crisp element to the meal, balancing the richness of the creamy buffalo sauce.
Storing Leftovers
Store the cooked Honey Buffalo Chicken in airtight containers in the refrigerator for up to 5-6 days. Reheat in the air fryer or microwave until thoroughly warmed.
Freeze for up to 1 year. Thaw overnight in the refrigerator and reheat in the air fryer to refresh the texture.
Enjoy this Air Fryer Honey Buffalo Chicken as a sweet, spicy, and healthy option for your weekly meal prep, making it easier to stay on track with your weight loss goals while enjoying a delicious meal. 🍯🌶️🍗