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Keto Air Fryer Chicken Meal Prep — 4 Flavours, 1 Hour

Four distinct keto chicken flavours from one session — boneless thighs seasoned four ways, air fried in batches, and portioned for the full week. Under 2g net carbs per serving across all four flavours.
Print Recipe
Servings: 4
Course: Main Course
Cuisine: American
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

  • 2 –2.5 lbs boneless skinless chicken thighs 8–10 pieces
  • 1 tsp avocado or olive oil per thigh
  • 0.25 tsp kosher salt per thigh
  • Black pepper to taste
Lemon Garlic Herb — per 2-3 thighs:
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 0.5 tsp dried thyme
Buffalo Ranch — per 2-3 thighs:
  • 1 –2 tbsp sugar-free hot sauce
  • 1 tsp sugar-free ranch seasoning
  • 0.5 tsp onion powder
Cajun Butter — per 2-3 thighs:
  • 1 tsp sugar-free Cajun seasoning
  • 0.5 tsp smoked paprika
  • 1 tbsp melted butter or ghee
Sesame Ginger — per 2-3 thighs:
  • 1 tsp sesame oil
  • 1 tsp tamari or coconut aminos
  • 0.5 tsp fresh grated ginger or 0.25 tsp ground ginger
  • 1 tsp rice vinegar
  • 0.5 tsp low-carb sweetener — optional

Equipment

  • 1 Air fryer
  • 1 Meat thermometer
  • 4 Mixing bowls
  • Meal prep containers
  • Wire rack
  • Wire rack

Method
 

  1. Pat chicken completely dry with paper towels. Cut any extra-large thighs in half for even cooking. Divide into four bowls, 2–3 pieces per bowl.
  2. Add base seasoning to all four bowls — oil, salt, and pepper. Massage into all surfaces.
  3. Add flavour-specific ingredients to each bowl and toss to coat evenly. The Sesame Ginger bowl needs the most thorough mixing — the liquids need to coat every surface.
  4. Preheat air fryer to 380°F (193°C) for 3–5 minutes.
  5. Cook Lemon Garlic Herb first — arrange in single layer, cook 10–12 minutes, flip, cook a further 6–8 minutes until internal temperature reads 165°F.
  6. Rest 3–5 minutes on a wire rack. While resting, load the next flavour into the basket.
  7. Repeat for Buffalo Ranch, Cajun Butter, and Sesame Ginger in that order. Cook Sesame Ginger last — it is the sauciest and the easiest basket to clean at the end.
  8. As each batch rests, slice larger pieces, add any finishing toppings (sesame seeds, chopped herbs), and portion into meal prep containers.
  9. Cool completely before sealing containers. Warm chicken sealed immediately creates condensation that softens any texture gained during cooking

Notes

Nutrition per 4 oz cooked thigh (approximate, varies by flavour):
Lemon Garlic Herb — 0.5g net carbs | 21g protein | 10g fat | 175 cal.
Buffalo Ranch — 1g net carbs | 21g protein | 10g fat | 178 cal.
Cajun Butter — 0.5g net carbs | 21g protein | 12g fat | 190 cal.
Sesame Ginger — 1.8g net carbs | 21g protein | 11g fat | 182 cal.
All values based on boneless skinless thighs. Sugar-free ranch and
Cajun seasoning are essential — standard versions contain added sugar
that significantly increases carb count.