Meal Prep Like a Chef: Air-Fried Chicken Thighs for Easy Meals

Meal prepping doesn’t have to be complicated. One of the biggest lessons I learned about cooking came from my time as the kitchen manager for my fraternity in college. We served three meals a day to over 300 people, and with the amazing help of the fraternity kitchen staff, I learned how to prep meals efficiently.

The biggest takeaway? Don’t just prep meals—prep ingredients.

Instead of spending hours making full meals in advance, we batch-prepped proteins, vegetables, and starches. This made it easy to mix and match ingredients throughout the week to create a variety of meals without extra effort. I’ve applied this same approach to my personal meal prep ever since.

Each week, I prep two proteins, a mix of vegetables, some fruits, and a carbohydrate source. This way, I have endless meal combinations without getting bored of eating the same thing every day.

One of my go-to meal prep proteins is Air-Fried Chicken Thighs seasoned with my Every Day Taco Seasoning. These juicy, flavorful chicken thighs are perfect for taco bowls, spicy wraps, salads, or just eating on their own. They’re simple to make, packed with protein, and store well for easy meals throughout the week.

Every Day Taco Seasoning Mix

This homemade taco seasoning is a staple in my kitchen. I batch-make it and store it in a jar so I can use it anytime I need to add bold, smoky flavor to meats, veggies, or even eggs.

Makes About 4 Tablespoons

Ingredients:

• 1 tbsp garlic powder
• 1 tbsp chili powder
• 1 tbsp cumin
• ½ tsp cayenne pepper
• 1 tsp smoked paprika
• 1 tsp kosher salt
• ½ tsp oregano
• ½ tsp crushed red pepper
• ½ tsp freshly ground black pepper
  

Instructions:

1. Combine all ingredients in a small bowl and mix well.
2. Store in an airtight container or spice jar.
3. Use 4 tablespoons of this seasoning for 2 lbs of chicken thighs.

Air-Fried Chicken Thighs with Everyday Taco Seasoning

This air-fried chicken thigh recipe is the perfect protein prep for the week. It’s juicy, flavorful, and incredibly easy to make. The avocado oil ensures great flavor while holding up to the high heat of the air fryer.

Ingredients:

For the Chicken:

• 2 lbs boneless, skinless chicken thighs
  
• 32g (2 tbsp) avocado oil
• 4 tbsp Every Day Taco Seasoning (see recipe above)
• 1 lime (zested and juiced)
  
  
  
  

Instructions:

Step 1: Prep the Chicken

1. Trim any excess fat from the chicken thighs to make them leaner.
2. Combine avocado oil, taco seasoning, lime zest, and lime juice in a large mixing bowl. Stir until it forms a paste-like consistency.

Step 2: Marinate the Chicken

3. Add the chicken thighs to the bowl and coat them thoroughly with the marinade.
4. Cover and refrigerate for at least 30 minutes (or up to overnight for deeper flavor).
   

Step 3: Air Fry the Chicken

5. Preheat the air fryer to 390°F.
6. Place 3-4 chicken thighs in the air fryer basket in a single layer.
   
7. Cook for 12 minutes, flipping halfway through.
8. Remove and let the chicken rest for 5 minutes before chopping.
9. Repeat with the remaining chicken thighs.

Step 4: Store for Meal Prep

10. Once cooled, chop into bite-sized pieces.
11. Store in an airtight container in the fridge for up to 5 days.

How to Use Your Prepped Chicken Thighs

• Taco Bowls: Serve over rice with beans, salsa, and avocado.
  
• Spicy Wraps: Toss in a whole-wheat tortilla with shredded lettuce and hot sauce.
• Salads: Add to a mixed greens salad with corn, black beans, and a squeeze of lime.
• Quick Protein: Eat on its own with roasted veggies for a simple meal.

Final Thoughts

By batch-prepping protein, you set yourself up for easy, healthy meals all week without spending hours in the kitchen every day. With this Air-Fried Chicken Thigh recipe, you can mix and match meals while keeping your diet varied and delicious.

This meal prep method changed the way I cook, and I hope it helps you as much as it helped me. Try it out and let me know how you use your prepped chicken thighs!