Air Fryer Chicken Parmesan

Steps

1. Cutlets: halve [[chicken]] of chicken breasts horizontally. Between plastic wrap, pound the thick parts to an even ⅓ inch. Pat very dry.
2. Egg bowl: whisk [[egg]] egg, [[whites]] egg whites and [[dijon]] Dijon.
3. Crumb bowl: mix [[panko]] panko, [[parm]] Parmesan, [[garlic]] garlic powder, [[onion]] onion powder, [[italian]] Italian seasoning, [[salt]] salt, [[pepper]] pepper and a pinch of red pepper flakes.
4. Dip each cutlet in the egg, let the extra drip off, then press firmly into the crumbs on all sides.
5. Heat the air fryer to 390°F for 3 minutes. Spray both sides of the cutlets with olive oil.
6. Air fry in one layer (two batches if needed) at 390°F for 8–10 minutes, flipping halfway, until crisp and about 155°F inside.
7. Spoon 2 tbsp marinara onto the middle of each cutlet (leave the edges bare so they stay crunchy) and top with ¼ cup mozzarella. That’s [[marinara]] marinara and [[mozz]] mozzarella in all.
8. Air fry at 390°F for 2–3 minutes more, until the cheese bubbles and the chicken reaches 165°F.
9. Rest 2 minutes. Top with basil.

Meal prep

Sauce and cheese make stored cutlets soggy, so cook them plain and finish right before eating.

1. Cook: after breading, air fry at 380–390°F for 7–8 minutes, flipping halfway, to 160–165°F inside.
2. Cool on a wire rack 10–15 minutes. On a flat plate, steam softens the bottom.
3. Store in an airtight container with parchment or a paper towel between cutlets, up to 4 days. Keep the marinara and mozzarella separate.
4. Reheat: air fry a cold cutlet at 375°F for 2–3 minutes. Add 2 tbsp marinara and ¼ cup mozzarella, then 390°F for 2 minutes until bubbly.

Freezing

• Freeze cooled, cooked, plain cutlets on a parchment-lined sheet for 1 hour, then move to a freezer bag. Keeps 3 months.
• From frozen: air fry at 360°F for 6–7 minutes, add marinara and mozzarella, then 390°F for 2 minutes.

Notes

• Nutrition, per cutlet with sauce and cheese, worked out from standard label values: chicken 6 oz raw 204 cal / 38g protein; egg wash 23 / 2.5; panko 55 / 2; Parmesan 26 / 2.5; marinara 25 / 0.5; mozzarella 72 / 7; oil spray and spices about 17. Total about 420 calories, 52g protein, 14g carbs, 16g fat. That assumes you eat all the breading; some always stays in the bowl, so the real number is a little lower.
• The original listed 375 calories and 48g protein, but its own ingredient list adds up higher. It undercounted the chicken (180 calories for 6 oz) and the fat.
• The original says 1.5–1.75 lb of chicken; 1.5 lb matches its 6 oz per cutlet.