Chicken wings are so popular in the US that there is a National Buffalo Wing Festival that draws tens of thousands of people every year! Wings have a fascinating history because one moment they were undesirable, cheap and plain, but the next moment – a huge industry! So today let’s leap with our wings fly in a different direction in this meal prep recipe and warm your plate with garlic and parm instead of buffalo spice. You’ll love how easy Air Fryer Parmesan Chicken Wings are to make, eat and enjoy. As a side benefit, you’ll keep the vampires away too, which is nice!
Our MPOF creators are also bringing you Swiss chard, which is as impressive as its famous cousin, Kale, and all its supremely healthy benefits. Besides the antioxidants and fiber of these leafy greens, a small serving of chard delivers a daily dose of vitamin A and K and nearly all the recommended daily C. You can’t go wrong with tasty low-cal chicken wings and super sumptuous Swiss chard. Let’s get going!
Enjoy the crisp flavor of fried wings without all of the oil! Air frying creates a crisp skin full of Parmesan and garlic with a juicy center. Serves alongside crispy roasted herb potatoes, this meal is perfect for game day munching!
How long will Air Fryer Parmesan Chicken Wings last for?
Your portioned meals will last up to 4 days when you refrigerate within two hours. The swiss chard and potatoes last just as long!
Can Air Fryer Parmesan Chicken Wings be frozen?
Air Fryer Parmesan Chicken Wings will last 6 months in the freezer properly stored. Potatoes and chard can last even longer, but you’ll probably want them all together! Store them in a three-compartment meal prep container and move them to the fridge the day before to defrost and thaw.
How do you make Air Fryer Parmesan Chicken Wings?
This meal prep recipe is easier than it looks even though it looks pretty easy! Start by prepping the chicken wings with parmesan and garlic and salt. Get them air frying while you prep and start roasting the potatoes, then sauté the swiss chard in a medium pan. Then it’s a snap to portion Air Fryer Parmesan Chicken Wings into four 596kcal meals. Such a snap!
How to portion Parmesan Chicken Wings?
Choose a rectangular three-compartment meal prep container or MPOF’s recommended round meal prep container to perfectly portion this meal prep recipe into three.
First, place the swiss chard into one of the small compartments and the roasted potatoes into the other. 4-5 chicken wings go in the large compartment. Presto!
More Chicken & Air Fryer meal prep recipes:
- One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash
- Buffalo Chicken Mac & Cheese
- 25 Air Fryer Recipes That Will Change The Way You Meal Prep
Other tips for making Air Fryer Parmesan Chicken Wings:
- Preheat your air fryer if you can to save a few minutes cooking time and ensure a quality result for your Air Fryer Parmesan Chicken Wings
- Ditch the aerosol spray cans and opt for an oil mister or bottle to avoid potential chipping in your fryer basket
- Keep your fryer basket spacious so air can circulate to make your wings crispy
- Shop for organic or free-range chicken wings and organic potato and chard to minimize antibiotics and pesticides, if possible. You might have an incredible farmers market near you to source your meal prep recipes.
Air Fryer Garlic Parmesan Chicken Wings Ingredients:
For Chicken Wings
- 1.5 lbs. chicken wing pieces
- 1/2 cup Parmesan cheese
- 2 tsp minced garlic
- 1/2 tsp sea salt
- Cooking spray
For Herb Potato Wedges
- 1 lb. golden potatoes, sliced into wedges
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/4 tsp onion powder
- 1 tsp sea salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
For Sautéed Swiss Chard
- 4 cups coarsely chopped Swiss chard
- 1/2 tsp minced garlic
- 1/4 tsp sea salt
- Pinch of black pepper
- 1 tbsp olive oil
Ingredients
For Chicken Wings
- 1.5 lbs. chicken wing pieces
- 1/2 cup Parmesan cheese
- 2 tsp minced garlic
- 1/2 tsp sea salt
- Cooking spray
For Herb Potato Wedges
- 1 lb. golden potatoes sliced into wedges
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/4 tsp onion powder
- 1 tsp sea salt
- 1/4 tsp black pepper
For Sautéed Swiss Chard
- 4 cups coarsely chopped Swiss chard
- 1 tbsp olive oil
- 1/2 tsp minced garlic
- 1/4 tsp sea salt
- Pinch of black pepper
Instructions
- Combine chicken wings, parmesan cheese, garlic and sea salt in a large mixing bowl and toss to coat wings. Spray air fryer with cooking spray and add 8-9 wings to the basket. Air fry at for 12 minutes. Use tongs to turn wings and fry an additional 12 minutes. Repeat with remaining wings.
- While wings cook, prepare sides: Heat oven to 425ºF and line a medium baking sheet with parchment paper. Combine potatoes in a large mixing bowl and drizzle with olive oil. Add dry seasonings and toss to coat. Pour onto the baking sheet. Bake for 15 minutes. Carefully turn potato wedges using tongs and bake an additional 15-20 minutes.
- Heat olive oil over medium heat in a medium pan. Add swiss chard and garlic. Sauté for 7-8 minutes, stirring regularly. Season with salt and pepper.
- Divide swiss chard among 4- 1 cup compartments of 4 white MPOF containers. Add roasted potatoes to the other 1 cup compartments and place 4-5 chicken wings in the large compartment.
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