Air Fryer Chicken Breast with Tzatziki and Croutons
Juicy air-fried chicken breast served alongside cool homemade Greek yogurt tzatziki and crisp toasted mixed-grain bread croutons.
Prep
12 min
Cook
12 min
Total
24 min
Makes
1 serving
Created together. Shared with you.
Made by Mari + Lila
Mari created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
12 min
Total
24 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Make extra tzatziki ahead of time; it tastes even better the next day after the garlic and dill infuse.
Do these three things first
- 1Preheat the air fryer to 390°F (200°C) for 3 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Grate the cucumber into a clean kitchen…
- 01
Grate the cucumber into a clean kitchen…
Grate the cucumber into a clean kitchen towel and squeeze thoroughly to remove excess liquid.
Tap card to mark done - 02
Combine the Greek yogurt
In a medium bowl, combine the Greek yogurt, grated cucumber, garlic clove, olive oil, lemon juice, and fresh dill. Stir until fully combined and set aside in the refrigerator to cool.
Look for: fully combined and set aside in the refrigerator to cool
Tap card to mark done - 03
Cut the chicken breast into even 1-inch…
Cut the chicken breast into even 1-inch (2.5cm) slices.
Tap card to mark done - 04
Season the chicken breast slices lightly with…
Season the chicken breast slices lightly with salt and pepper.
Tap card to mark done - 05
Preheat the air fryer to 390°F (200°C)…
Preheat the air fryer to 390°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 06
Place the chicken breast slices in a…
Place the chicken breast slices in a single layer in the air fryer basket.
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Air fry at 390°F (200°C) for 10…
Air fry at 390°F (200°C) for 10 to 12 minutes, flipping halfway through, until internal temperature reaches 165°F (74°C) and edges are golden brown.
Look for: internal temperature reaches 165°F (74°C) and edges are golden brown
Tap card to mark done - 08
Cut the mixed-grain bread into 0
Cut the mixed-grain bread into 0.5-inch (1.2cm) cubes.
Tap card to mark done - 09
Add the bread cubes to the air…
Add the bread cubes to the air fryer basket during the last 3 minutes of cooking until lightly browned and crispy.
Look for: lightly browned and crispy
Tap card to mark done - 10
Transfer the cooked chicken breast slices and…
Transfer the cooked chicken breast slices and bread croutons to a plate and serve immediately alongside the chilled tzatziki.
Ready when: everything is assembled and ready to enjoy
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