Air Fryer Sticky Chicken Bowls with Broccoli and Carrots
User Reviews
5
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Prep Time
15 mins
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Cook Time
35 mins
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Total Time
50 mins
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Servings
4 servings
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Calories
364 kcal
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Course
Main Course
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Cuisine
Asian
Air Fryer Sticky Chicken Bowls with Broccoli and Carrots
Description
Air Fryer Sticky Chicken Bowls with Broccoli and Carrots feature diced chicken breast seasoned and coated with panko mixed with creole seasoning, then air fried for crispness. The chicken is glazed with a blend of sweet chili sauce, pancake syrup, and soy sauce, which creates a sticky, savory coating. Meanwhile, broccoli and chopped carrots are tossed in olive oil and seasonings before air frying with added water in the basket to keep them tender and prevent excessive charring. The vegetables retain some bite and mild char that complements the sticky chicken.
The bowls are garnished with sesame seeds and green onions, adding a nutty crunch and a fresh sharpness that balance the sweet-spicy glaze. Cooking the vegetables and chicken separately helps maintain distinct textures. This dish works well as a standalone meal but can be paired with rice, cauliflower rice, or a salad for added bulk.
Vegetables and chicken can be stored separately and combined when ready to eat, making this recipe convenient for meal prep. Adjust cooking times if you prefer softer or more roasted vegetables. The glaze ingredients can be modified to control sweetness or saltiness according to taste.
Ingredients
Chicken:
- 1 lb. chicken breast cut into cubes
- 1 tsp salt to taste
- 1 tsp black pepper to taste
- 1 cup panko bread crumbs 56g
- 2 Tbsp creole seasoning
- 2 egg large
- 1/3 cup sweet chili sauce 110g
- 2 Tbsp pancake syrup I used sugar free, 30g
- 1 Tbsp soy sauce 15g
Vegetables:
- 12- oz. broccoli chopped
- 2 carrot heaping cups, chopped, 250g
- 1.5 Tbsp olive oil 22g
- 1 tsp creole seasoning
- 1 tsp salt to taste
- 1 tsp black pepper to taste
Toppings:
- sesame seeds for garnishing
- green onions sliced, for garnishing
Instructions
For the Broccoli and Carrots:
- Preheat the air fryer to 375 F.
- Add the broccoli and carrots to a bowl with the olive oil, creole seasoning, salt and pepper. Toss well to combine.
- Add 2 Tbsp of water into the bottom of the air fryer basket (this will help in keeping the broccoli tender and not char too much). Then, air fry for 10-15 minutes, tossing 2-3 times through, or until the vegetables are cooked to your liking. I did one batch for these but I was looking for more tender and less char. If you want them more charred and roasted, I'd recommend doing them in a few batches so the hot air can circulate all around and char them up.
For the Chicken:
- While the vegetables are cooking, prepare the chicken. Pat the chicken dry with a paper towel and season evenly with salt and pepper.
- Add the panko and creole seasoning to a bowl and mix together. Add the eggs to a separate bowl and beat with a whisk. Create an assembly line. Dip the chicken into the egg mixture and then into the panko mixture.
- Spray air fryer basket with cooking spray. Place chicken in the air fryer basket in a single row with room in between. If you have a small air fryer you may need to do multiple batches. I did two batches.
- Air fry at 375 for 8-10 minutes or until cooked through and crisped to liking.
- Mix the sweet chili sauce, pancake sauce and soy sauce in a bowl and toss with the cooked chicken.
To Assemble:
- Add 1/4 of the vegetables (114g) and 1/4 of the chicken (150g) to four containers. Sprinkle the sesame seeds and green onions over top.
- Drizzle your favorite sauce on top if desired and enjoy!
Notes
- Store cooked vegetables and chicken separately and assemble bowls just before serving to maintain texture.
- Serve with rice, cauliflower rice, or a side salad for a more filling meal.
- Adjust vegetable batches for desired char and tenderness; smaller batches allow better air circulation and more even roasting.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 364 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 364kcal | 18% |
| Carbohydrates | 36g | 12% |
| Protein | 33.5g | 67% |
| Fat | 9.5g | 15% |
| Saturated Fat | 2g | 10% |
| Fiber | 5g | 20% |
| Sugar | 17g | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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