If you’re craving a quick, flavour-packed meal that fits perfectly into your keto lifestyle, this Air Fryer Honey Mustard Chicken Breast is a must-try. With its succulent, juicy chicken and a tangy-sweet mustard glaze, this dish delivers all the satisfaction of classic honey mustard chicken—without the carbs.
Traditional honey is swapped for a keto-friendly alternative, ensuring you get the signature sticky-sweet flavour while keeping your macros in check. The air fryer locks in moisture and creates a lightly crisp exterior, making every bite irresistible.
Simply marinate the chicken in a blend of Dijon mustard, sugar-free syrup, and a touch of garlic, then air fry to golden perfection. It’s ready in under 30 minutes, making it ideal for busy weeknights or meal prep. Serve with your favourite low-carb sides for a complete, satisfying meal that everyone will love.
At a glance
- Time: 30 minutes
- Difficulty: Easy
- Servings: 2
- Cost: Affordable
Macros (per serving)
- Protein: 38 g
- Fat: 13 g
- Carbs: 2 g
- Energy: 270 kcal
Ingredients
- 2 (about 300g each) Chicken breasts (Boneless, skinless)
- 2 tbsp Dijon mustard
- 1.5 tbsp Sugar-free syrup (Erythritol-based or allulose)
- 1 tbsp Olive oil
- 1 tsp Apple cider vinegar
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper
Equipment Needed
- Air fryer
- Mixing bowl
- Measuring spoons
- Tongs
- Pastry brush
- Knife
Steps
- Pat chicken breasts dry with kitchen paper and trim any excess fat.
- In a mixing bowl, whisk together Dijon mustard, sugar-free syrup, olive oil, apple cider vinegar, garlic powder, salt, and black pepper until smooth.
- Add chicken breasts to the bowl and coat well. Marinate for at least 10 minutes (or up to 2 hours in the fridge for deeper flavour).
- Preheat the air fryer to 190°C for 3 minutes.
- Place chicken breasts in the air fryer basket in a single layer. Reserve leftover marinade.
- Air fry for 8 minutes, then brush with reserved marinade and flip. Air fry for another 6–8 minutes, until the chicken reaches 74°C internally and is golden with caramelised edges.
- Rest chicken for 3 minutes before slicing. Serve drizzled with any juices from the basket.
Allergens & Swaps
Allergens:
Recipe contains: No known allergens
Potential swaps:
- Sugar-free syrup → Powdered erythritol + 1 tsp water — Mix to form a syrupy texture.
- Olive oil → Avocado oil — For a neutral flavour and high smoke point.
- Dijon mustard → Wholegrain mustard — For a different texture and milder heat.
Serving Ideas
- With rocket and lemon wedges – for a fresh, zesty contrast.
- Alongside roasted broccoli – adds fibre and crunch.
- Sliced over cauliflower mash – for a hearty, comforting meal.
Additional Info
Chefs Tips
- Pound chicken breasts to even thickness for uniform cooking.
- Let the chicken rest after cooking for maximum juiciness.
- Brush with extra marinade halfway for a deeper glaze.
Variations
- Add a pinch of smoked paprika to the marinade for a smoky twist.
- Sprinkle chopped fresh herbs like parsley or chives before serving.
- Top with grated parmesan in the last 2 minutes for a cheesy crust.
Troubleshooting
- Chicken too dry: Reduce air fryer time or check thickness.
- Not caramelised: Brush with more marinade and air fry 2 extra minutes.
- Chicken sticking: Lightly oil the air fryer basket before cooking.
Storage & Reheating
Store leftovers in an airtight container in the fridge or freezer.
- Fridge: up to 3 days
- Freezer: up to 2 months
- Reheat: Reheat gently in the air fryer at 160°C for 4–5 minutes or until warmed through.
Ingredient Spotlight
Chicken breasts: Lean, high-protein and quick to cook, making them ideal for keto meals.
Dijon mustard: Adds tang and depth without carbs; a classic pairing with chicken.
Sugar-free syrup: Mimics honey’s sweetness and stickiness while keeping carbs low.
FAQs
Can I use chicken thighs instead of breasts?
Yes, boneless skinless chicken thighs work well and stay extra juicy. Adjust cooking time as needed.
What’s the best sugar-free syrup for this recipe?
Use an erythritol or allulose-based syrup for the most authentic honey-like flavour and texture.
How do I know when the chicken is cooked?
The chicken is done when it reaches 74°C internally and the juices run clear.
Can I make this ahead for meal prep?
Yes, cooked chicken keeps well in the fridge for up to 3 days and can be reheated gently.
Is this recipe suitable for freezing?
Yes, freeze cooked chicken for up to 2 months. Thaw overnight in the fridge before reheating.
Keto Air Fryer Honey Mustard Chicken Breast – Juicy & Tangy Dinner
Ingredients
- 2 (about 300g each) Chicken breasts (Boneless, skinless)
- 2 tbsp Dijon mustard
- 1.5 tbsp Sugar-free syrup (Erythritol-based or allulose)
- 1 tbsp Olive oil
- 1 tsp Apple cider vinegar
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper
Instructions
- Pat chicken breasts dry with kitchen paper and trim any excess fat.
- In a mixing bowl, whisk together Dijon mustard, sugar-free syrup, olive oil, apple cider vinegar, garlic powder, salt, and black pepper until smooth.
- Add chicken breasts to the bowl and coat well. Marinate for at least 10 minutes (or up to 2 hours in the fridge for deeper flavour).
- Preheat the air fryer to 190°C for 3 minutes.
- Place chicken breasts in the air fryer basket in a single layer. Reserve leftover marinade.
- Air fry for 8 minutes, then brush with reserved marinade and flip. Air fry for another 6–8 minutes, until the chicken reaches 74°C internally and is golden with caramelised edges.
- Rest chicken for 3 minutes before slicing. Serve drizzled with any juices from the basket.
Allergens & Swaps
Allergens: none
- Sugar-free syrup → Powdered erythritol + 1 tsp water — Mix to form a syrupy texture.
- Olive oil → Avocado oil — For a neutral flavour and high smoke point.
- Dijon mustard → Wholegrain mustard — For a different texture and milder heat.
Nutrition (per serving)
- Protein: 38 g
- Fat: 13 g
- Carbs: 2 g
- Energy: 270 kcal
