Spicy Air Fryer Chicken & Capsicum Grain Bowls

Lunch · Easy · 35 min

Crispy, spiced air-fried chicken breast cubes served over fluffy quinoa and fresh baby spinach with a zesty spiced peanut sauce.

PREP 15 min COOK 20 min TOTAL 35 min

Serves

Method

1.
Rinse the quinoa thoroughly under cold water and cook according to packet instructions. Set aside to cool slightly.

Rinsing removes the bitter coating from quinoa.
2.
Preheat your air fryer to 392°F. Slice the chicken into bite-sized cubes.

Cutting the chicken against the grain helps keep it tender.
3.
In a bowl, toss the chicken with olive oil spray, paprika, cumin, chilli flakes, garlic, salt and pepper until evenly coated.

Don't overcrowd the air fryer basket; cook in two batches if necessary for the crispiest result.
4.
Place the chicken in the air fryer basket in a single layer. Cook for 15-18 minutes, shaking the basket halfway through, until golden and cooked through.

Check the internal temperature of the chicken; it should reach 165°F.
5.
While the chicken cooks, dice the capsicum and onion into small chunks. Add them to the air fryer for the last 5 minutes of cooking time to soften slightly.

Adding the veggies later prevents them from burning before the chicken is done.
6.
Whisk together the peanut butter, soy sauce, and lime juice with a splash of warm water to create a smooth sauce.

Adjust the lime juice or water to get a pouring consistency.
7.
Divide the cooked quinoa and fresh baby spinach between bowls, top with the spicy chicken and warm capsicum, and drizzle generously with the peanut sauce.

Garnish with fresh coriander if you have it for a fresh finish.

A+ 92/100

560 Calories

58g Protein

46g Carbs

12g Fat

8g Fibre

6g Sugar

Protein

35/35

10.4g per 100 cal

Fibre

20/25

8g per serve

Sugar

12/15

6g per serve

Calories

15/15

560 per serve

Fat

10/10

19% of calories

44%

35%

21%

Protein 44% Carbs 35% Fat 21%

This is a nutritionally strong recipe — high protein density and a good macro balance make it a solid choice for overall health.

Strengths

High protein density (10.4g per 100 cal) supports muscle health and keeps you feeling full longer.
Good fibre content (8g per serve) supports gut health and steady blood sugar.
Low sugar keeps insulin response in check — great for metabolic health.
Well-portioned calorie count (560 per serve) — right in the sweet spot for a main meal.
Healthy fat level (19% of calories) provides sustained energy without excess.

Great protein ratio at 44% of calories — ideal for muscle maintenance and satiety.

Double the sauce for leftovers as it tastes even better the next day. You can add sliced cucumber or bean sprouts for extra crunch.

From Lazy Steven