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