Sticky-sweet sauce, crispy Brussels sprouts, and juicy chicken—all in one bowl that practically cooks itself? You bet. The first time I whipped up this sweet chili chicken and Brussels sprouts air fryer bowl, my kitchen smelled so good that my family abandoned whatever they were doing to see what was sizzling. It’s that irresistible. I remember trying to recreate my favorite takeout sweet chili chicken, but with a healthy twist and way less oil. Tossing everything into the air fryer felt almost too easy, but after the first bite, I knew I was onto something special.
Honestly, it’s wild how a handful of simple ingredients can transform chicken and veggies into a crave-worthy lunch that’s high in protein, low in fuss, and bursting with flavor. If you’re someone (like me) who loves a big, filling bowl that doesn’t leave you sluggish, this recipe hits all the sweet spots—literally. Whether you’re meal-prepping for a busy week, feeding picky eaters, or just need an easy win after a long day, this air fryer bowl brings major flavor and comfort. Plus, it’s a killer way to turn Brussels sprouts skeptics into true believers.
I’ve tested this sweet chili chicken and Brussels sprouts air fryer bowl on rushed weekdays, lazy Sundays, and even as a make-ahead lunch for work. It never disappoints. As someone who’s always looking for ways to make healthy eating feel exciting (not boring!), I can say this recipe is a game changer. So, if you’re craving something that’s quick, satisfying, and just a little bit sticky-sweet, you’re in the right spot. Let’s get cooking!
Why You’ll Love This Recipe
After making this sweet chili chicken and Brussels sprouts air fryer bowl more times than I can count, I can honestly say it’s one of those recipes that just works—every single time. Here’s why I know you’ll love it, too:
- Quick & Effortless: Ready in about 25 minutes, including chopping and air frying. It’s truly a lifesaver for busy lunches or rushed weeknight dinners.
- Simple Ingredients: You won’t need anything fancy—just chicken breast, Brussels sprouts, your favorite sweet chili sauce, and a few pantry staples. Most of these you probably already have hanging out in your kitchen.
- Perfect for Meal Prep: This bowl keeps well in the fridge, making it ideal for prepping ahead. I love popping leftovers into containers for grab-and-go lunches all week.
- Crowd-Pleaser: Even my veggie-averse friends ask for seconds. The crispy, caramelized Brussels sprouts are basically candy when paired with that sticky-sweet chili sauce.
- Unbeatable Flavor: The blend of sweet, spicy, and savory is so satisfying. The air fryer gives everything those golden, crispy edges you dream about—without drowning it in oil.
What sets this sweet chili chicken and Brussels sprouts air fryer bowl apart is the way the sauce caramelizes on both the chicken and the veggies. I’ve tried a bunch of versions, but tossing everything with a bit of cornstarch before air frying is my secret trick for that crave-worthy crispiness. You can pile it over rice, quinoa, or even salad greens for a lighter option.
It’s not just another “healthy bowl”—it’s the kind of bowl that makes you pause after the first bite and wonder why takeout ever seemed necessary. Whether you’re cooking for yourself, your family, or meal prepping for the week, this one’s always a hit. Trust me, it’s worth adding to your regular rotation!
Ingredients Needed
This recipe uses fresh, everyday ingredients to create bold, balanced flavors—no hunting for specialty items required. Here’s what you’ll need to make your own sweet chili chicken and Brussels sprouts air fryer bowl:
- Chicken Breast (1 pound/450g, boneless, skinless, cut into 1-inch pieces) – Lean protein that cooks up juicy in the air fryer. Thighs work too if you want extra richness.
- Brussels Sprouts (12 oz/340g, trimmed and halved) – Look for firm, bright green sprouts. Smaller ones crisp up the best.
- Sweet Chili Sauce (1/3 cup/80ml) – Bottled is fine; I like Mae Ploy or Trader Joe’s brand for the right balance of sweet and heat. Homemade works too if you have a favorite recipe.
- Low-Sodium Soy Sauce (2 tablespoons/30ml) – Adds savory depth. Use tamari for gluten-free.
- Cornstarch (1 tablespoon/8g) – Helps everything get crispy and the sauce cling to the chicken and veggies.
- Olive Oil (1 tablespoon/15ml) – Just enough for golden edges. Avocado oil works well too.
- Garlic Powder (1 teaspoon/3g) – A quick way to bring in extra flavor without fuss.
- Salt & Black Pepper (to taste) – Season as you like! I usually start with 1/2 teaspoon of each.
- Optional for Serving:
- Cooked rice or quinoa (for a hearty bowl)
- Chopped scallions or cilantro (for freshness)
- Toasted sesame seeds (for crunch and a nutty bite)
- Extra sweet chili sauce (for drizzling on top)
- Lime wedges (for a zingy finish)
If you want to make this recipe gluten-free, just swap the soy sauce for tamari and make sure your sweet chili sauce is certified GF. For a lower-carb version, skip the rice or serve over cauliflower rice. I’ve even tried tossing in some red bell pepper or snap peas for extra color and crunch—feel free to get creative with what’s already in your fridge.
Equipment Needed
- Air Fryer: Any basket-style or oven-style air fryer will work. I use a 5-quart model and it fits everything in one batch. If yours is smaller, work in two batches for best results.
- Mixing Bowls: You’ll want at least one large bowl for tossing the chicken and veggies with the sauce and cornstarch.
- Measuring Cups and Spoons: For accuracy and consistent flavor every time.
- Cutting Board and Chef’s Knife: A sturdy knife makes prepping chicken and Brussels sprouts quick and safe.
- Silicone Spatula or Tongs: For mixing and transferring the coated ingredients to the air fryer basket. Tongs make flipping halfway a breeze.
- Serving Bowls: Deep bowls work best for holding everything together and catching extra sauce.
If you don’t have an air fryer, a convection oven works in a pinch—just crank it up to 425°F (220°C) and use a baking sheet lined with parchment. For easy cleanup, I recommend washing the air fryer basket right after cooking (before the sauce sets!). Most accessories are dishwasher safe, but a quick hand wash keeps them lasting longer. On a budget? Check thrift stores—my sister scored her first air fryer for $30 and it’s still going strong!
Preparation Method
-
Prep the Ingredients (5 minutes):
Trim and halve the Brussels sprouts (smaller pieces get crispier). Cut the chicken breast into 1-inch (2.5cm) cubes for even cooking. Pat the chicken dry with a paper towel—this helps it get that golden edge. -
Mix the Sauce (2 minutes):
In a large bowl, whisk together the sweet chili sauce, soy sauce, olive oil, garlic powder, salt, and pepper. Taste and adjust—you can add a splash more chili sauce if you like it spicier. -
Coat the Chicken and Brussels Sprouts (2 minutes):
Add the chicken pieces and Brussels sprouts to the bowl with the sauce. Toss until everything is evenly coated. Sprinkle in the cornstarch and toss again—this is what gives you those irresistible crispy bits. -
Preheat the Air Fryer (2 minutes):
Set your air fryer to 390°F (200°C). If your air fryer doesn’t preheat, just add a couple extra minutes to your first batch. -
Arrange in Basket (2 minutes):
Spread the coated chicken and Brussels sprouts in a single layer in the air fryer basket. Don’t overcrowd—work in batches if necessary. The more space, the crispier the results. -
Air Fry (16 minutes):
Cook for 8 minutes. Open the basket and shake or flip the pieces with tongs. Air fry for another 8 minutes, until the chicken is cooked through (165°F/74°C internal temperature) and the Brussels sprouts are browned and crispy on the edges. If the sprouts are getting too dark before the chicken is done, pull them out early—they’re happy to wait! -
Troubleshooting:
If you notice excess liquid at the halfway point, carefully drain it or blot with a paper towel. This helps keep everything crispy rather than soggy. -
Serve:
Immediately divide the sweet chili chicken and Brussels sprouts between bowls. Top with scallions, sesame seeds, or a drizzle of extra sauce if you like. Serve over rice, quinoa, or greens for a full meal.
Pro tip: For meal prep, let everything cool completely before packing into containers. The flavors deepen as it sits, so leftovers are even better the next day. And don’t stress if the Brussels sprouts get extra crispy—those are the best bites!
Cooking Tips & Techniques
- Don’t Overcrowd the Basket: Air needs to circulate for maximum crispiness. If your air fryer is on the smaller side, cook in two batches (I learned this the hard way when my first batch turned out a bit too steamed for my liking).
- Pat the Chicken Dry: Extra moisture prevents that golden finish. A quick dab with paper towels really does make a difference.
- Cornstarch Magic: Tossing the chicken and sprouts with cornstarch before air frying gives them that takeout-style exterior—don’t skip it!
- Toss Halfway: Shaking or flipping everything at the halfway point ensures even browning. I used to forget this step, but it’s worth the extra minute.
- Sauce at the End: If you’re craving extra sticky goodness, reserve a tablespoon of sweet chili sauce to drizzle over the bowls just before serving.
- Check for Doneness: All air fryers cook a bit differently. If the chicken isn’t quite at 165°F (74°C), give it another 2-3 minutes. The Brussels sprouts can be pulled out earlier if they’re already crispy.
- Batch Cooking: If you’re meal prepping, double the recipe and rotate batches. This way, everything stays crispy and doesn’t crowd the basket.
One time, I forgot to shake the basket and ended up with some underdone chicken pieces. Lesson learned—always check and toss halfway! And don’t worry if the sauce looks a little sticky on the basket afterward; a soak in warm water makes cleanup a breeze. If you’re new to air frying, trust the process—sometimes things look a bit too brown on the outside but are perfectly tender inside.
Variations & Adaptations
- Vegetarian Version: Swap the chicken for extra-firm tofu or tempeh (pressed and cut into cubes). Marinate as you would the chicken—honestly, the sweet chili sauce makes tofu taste amazing even for die-hard carnivores.
- Low-Carb or Keto: Skip the sweet chili sauce and use a sugar-free alternative or a blend of sriracha and monk fruit sweetener. Serve over cauliflower rice instead of regular rice.
- Seasonal Veggies: Not a fan of Brussels sprouts? Try broccoli florets, snap peas, or sliced red bell pepper. In summer, I like to add zucchini chunks for variety.
- Different Cooking Methods: No air fryer? Roast everything on a parchment-lined baking sheet at 425°F (220°C) for 20-25 minutes, flipping halfway.
- Allergen Substitutions: Use coconut aminos instead of soy sauce for a soy-free option, and check your sweet chili sauce label if you need gluten-free.
- Personal Spin: I’ve added a handful of thinly sliced red onions and a dash of chili flakes for a spicy kick some days. My family loves it with a squeeze of lime right before serving for extra zing!
Don’t be afraid to play! This bowl is super forgiving and a great way to use up whatever protein or veggies you have on hand. If you try a new combo, let me know—I’m always looking for fresh ideas.
Serving & Storage Suggestions
This sweet chili chicken and Brussels sprouts air fryer bowl is best served hot—right out of the air fryer, when the chicken is juicy and the sprouts are crisp. I love piling everything into big, shallow bowls over fluffy jasmine rice or nutty quinoa. For a lighter meal, serve on top of mixed greens or shredded cabbage with a squeeze of lime.
Pair with a cold, citrusy drink or a sparkling water with lime for a refreshing contrast. If you’re feeling fancy, sprinkle with sesame seeds and fresh cilantro for a pop of color and flavor.
Leftovers? Let everything cool, then store in airtight containers in the fridge for up to 4 days. For meal prep, portion directly over rice or greens. To reheat, pop into the air fryer at 350°F (175°C) for 4-5 minutes, or microwave for 1-2 minutes (the air fryer keeps it crispier, but the microwave is faster!). Flavors get even better as they sit, so don’t be surprised if tomorrow’s lunch tastes even more delicious. This recipe also freezes well—just thaw overnight in the fridge and reheat as above.
Nutritional Information & Benefits
Each serving of this sweet chili chicken and Brussels sprouts air fryer bowl (without rice) provides roughly:
- Calories: 350
- Protein: 34g
- Carbohydrates: 26g
- Fat: 10g
- Fiber: 5g
Chicken breast is a fantastic source of lean protein, keeping you full and satisfied for hours. Brussels sprouts are loaded with vitamin C, fiber, and antioxidants—plus, they’re incredibly low-calorie for the volume they add. Sweet chili sauce brings flavor, but if you’re watching sugar, feel free to use a lower-sugar version or homemade. This bowl is naturally gluten-free if you use tamari and check your sauce, and it’s easy to adapt for low-carb or dairy-free diets. As someone who tries to eat balanced, protein-rich meals, I love that this recipe packs so much nutrition while still feeling like a treat.
Conclusion
If you’re searching for a high-protein lunch that’s quick, packed with flavor, and just a little fun to eat, this sweet chili chicken and Brussels sprouts air fryer bowl is calling your name. It’s the kind of meal I keep coming back to—simple enough for everyday, special enough to crave. Don’t be afraid to swap in your favorite veggies or tweak the sauce to your taste.
For me, this recipe is a reminder that healthy food can be totally crave-worthy and never boring. I hope you love it as much as I do! If you try it, drop a comment below with your favorite variation or share a photo—nothing makes my day like seeing your delicious creations. Now go grab those Brussels sprouts and get your air fryer humming—you’ve got a new favorite lunch waiting!
Frequently Asked Questions
Can I use frozen Brussels sprouts for this recipe?
Fresh works best for crispiness, but if you only have frozen, thaw and pat them dry before tossing with the sauce. They might not get quite as crispy, but they’ll still taste great!
What’s the best way to make this bowl gluten-free?
Use tamari instead of soy sauce and make sure your sweet chili sauce is certified gluten-free. Double-check any optional toppings for hidden gluten, too.
Can I meal prep this sweet chili chicken and Brussels sprouts air fryer bowl?
Absolutely! Portion cooled ingredients into containers with rice or greens. Store in the fridge up to 4 days. Reheat in the air fryer or microwave when ready to eat.
How do I make this recipe spicier?
Add a teaspoon of sriracha or a pinch of red pepper flakes to the sauce. You can also top with sliced fresh chili for extra heat.
What if I don’t have an air fryer?
No worries! Roast everything on a sheet pan at 425°F (220°C) for 20-25 minutes, flipping halfway. It won’t be exactly the same, but the flavors will still shine.
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Sweet Chili Chicken and Brussels Sprouts Air Fryer Bowl
- Total Time: 26 minutes
- Yield: 4 servings 1x
Description
A sticky-sweet, high-protein lunch bowl featuring juicy chicken and crispy Brussels sprouts tossed in sweet chili sauce and cooked to perfection in the air fryer. Quick, healthy, and bursting with flavor—perfect for meal prep or busy weekdays.
Ingredients
- 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
- 12 oz Brussels sprouts, trimmed and halved
- 1/3 cup sweet chili sauce
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp cornstarch
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt (or to taste)
- 1/2 tsp black pepper (or to taste)
- Optional for serving: cooked rice or quinoa
- Optional: chopped scallions or cilantro
- Optional: toasted sesame seeds
- Optional: extra sweet chili sauce for drizzling
- Optional: lime wedges
Instructions
- Trim and halve the Brussels sprouts. Cut chicken breast into 1-inch cubes and pat dry with paper towels.
- In a large bowl, whisk together sweet chili sauce, soy sauce, olive oil, garlic powder, salt, and pepper. Taste and adjust seasoning as desired.
- Add chicken pieces and Brussels sprouts to the bowl. Toss until evenly coated. Sprinkle in cornstarch and toss again.
- Preheat air fryer to 390°F (200°C). If your air fryer doesn’t preheat, add a couple extra minutes to the first batch.
- Spread coated chicken and Brussels sprouts in a single layer in the air fryer basket. Work in batches if necessary.
- Air fry for 8 minutes. Open basket and shake or flip pieces with tongs. Air fry for another 8 minutes, until chicken is cooked through (165°F internal temperature) and Brussels sprouts are browned and crispy.
- If excess liquid appears at the halfway point, carefully drain or blot with a paper towel.
- Divide sweet chili chicken and Brussels sprouts between bowls. Top with scallions, sesame seeds, or extra sauce. Serve over rice, quinoa, or greens.
- For meal prep, let everything cool before packing into containers. Store in fridge up to 4 days.
Notes
Don’t overcrowd the air fryer basket for maximum crispiness. Pat chicken dry before coating. Toss with cornstarch for a takeout-style exterior. Shake or flip halfway for even browning. For extra sticky sauce, drizzle more sweet chili sauce before serving. Use tamari for gluten-free. For vegetarian, swap chicken for tofu or tempeh. Leftovers keep well and flavors deepen overnight.
- Prep Time: 10 minutes
- Cook Time: 16 minutes
- Category: Main Course
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1/4 of recipe (about 1.5 cups, without rice)
- Calories: 350
- Sugar: 10
- Sodium: 650
- Fat: 10
- Saturated Fat: 2
- Carbohydrates: 26
- Fiber: 5
- Protein: 34
Keywords: sweet chili chicken, air fryer, Brussels sprouts, high protein, healthy lunch, meal prep, gluten-free, easy recipe, Asian bowl, quick dinner
