Air Fryer Herb Chicken with Zucchini and Squash
Juicy air-fried chicken breast served alongside tender-crisp zucchini and yellow squash. A fast, low-carb meal rich in lean protein and free of added sugars.
Prep
8 min
Cook
14 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Janny + Lila
Janny 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
8 min
Cook
14 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat the air fryer to 380°F (193°C).
- 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 7 steps complete
Next: Preheat the air fryer to 380°F (193°C)
- 01
Preheat the air fryer to 380°F (193°C)
Preheat the air fryer to 380°F (193°C).
Tap card to mark done - 02
Season chicken breast evenly with garlic powder
Season chicken breast evenly with garlic powder, dried oregano, salt, and black pepper.
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Trim and slice zucchini and yellow squash…
Trim and slice zucchini and yellow squash into 0.5 inch (1.25cm) thick half-moons.
Tap card to mark done - 04
Place the seasoned chicken breast on one…
Place the seasoned chicken breast on one side of the air fryer basket and the sliced squashes on the other side in a single layer.
Tap card to mark done - 05
Air fry at 380°F (193°C) for 12…
Air fry at 380°F (193°C) for 12 to 14 minutes, shaking or flipping halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are crisp-tender.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are crisp-tender
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Remove chicken to a cutting board and…
Remove chicken to a cutting board and let rest for 3 minutes before slicing.
Allow: 3 minutes
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Serve sliced chicken on top of the…
Serve sliced chicken on top of the air-fried zucchini and yellow squash.
Ready when: everything is assembled and ready to enjoy
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