Healthy Chicken with Cucumber Salad & Air-Fried Potatoes

This balanced dinner is one of my favorite easy weeknight meals—protein-packed chicken, crisp cucumber salad, and golden air-fried potatoes that feel like a treat. Simple, fresh ingredients and bold flavor in every bite.

Ingredients

For the Chicken

    •    1 lb boneless, skinless chicken thighs or breasts

    •    1 tbsp olive oil or avocado oil

    •    ½ tsp paprika

    •    ½ tsp onion powder

    •    ½ tsp Italian seasoning

    •    ½ tsp black pepper

    •    ½ tsp salt

    •    1 tbsp unsalted butter (for the pan)

For the Potatoes

    •    3–4 medium Yukon gold or red potatoes, diced

    •    1 tbsp olive oil or avocado oil

    •    ½ tsp garlic salt

    •    ½ tsp black pepper

    •    ½ tsp fresh thyme

    •    2 tsp minced garlic

    •    (Optional) ¼ tsp paprika

For the Cucumber Salad

    •    4–5 Persian cucumbers, sliced

    •    1 cup cherry tomatoes, halved

    •    ¼ small red onion, thinly sliced

    •    Salt and black pepper to taste

    •    Juice of ½ lemon

Instructions

1. Cook the Chicken

    1.    Pat the chicken dry, then season both sides with oil and the spice blend.

    2.    Heat butter in a skillet over medium heat.

    3.    Add chicken and cook for about 5–7 minutes per side (depending on thickness), until golden brown and cooked through (internal temp of 165°F).

    4.    Let rest for 5 minutes before slicing.

2. Air Fry the Potatoes

    1.    Toss diced potatoes in oil and seasoning.

    2.    Place in a single layer in the air fryer basket.

    3.    Air fry at 400°F for 20 minutes, tossing halfway through, until crispy and golden.

3. Make the Cucumber Salad

    1.    Combine cucumbers, cherry tomatoes, and red onion in a bowl.

    2.    Season with salt, pepper, and fresh lemon juice.

    3.    Toss well and serve cold.

Why You’ll Love This Meal

• Quick and easy: 30–40 minutes from start to finish

    •    High in protein and loaded with healthy fats and fiber

    •    Naturally gluten-free and can be made dairy-free if you skip the butter

    •    Great for clean eating or light weeknight meals

    •    This dinner is great for meal prep—store each component separately in airtight containers.

    •    The cucumber salad gets even better as it sits, so feel free to make it ahead of time.

Estimated Nutrition (Per Serving - makes 2 large servings)

    •    Calories: ~520

    •    Protein: 30g

    •    Carbs: 38g

    •    Fat: 28g

    •    Fiber: 6g

    •    Sugar: 4g

Optional: Serve with a dollop of plain Greek yogurt or hummus for extra creaminess and protein.

Make It Your Own

    •    Swap chicken with shrimp or tofu for a different protein

    •    Use sweet potatoes instead of gold potatoes for a lower glycemic option

    •    Add feta or avocado to the cucumber salad for extra richness

    •    Drizzle with tahini or Greek yogurt sauce for added flavor