Meals · High Protein
Crispy Air Fryer Chicken Thighs (60g Protein)
These air fryer chicken thighs deliver 59 grams of protein and 572 calories per serving with shatteringly crispy skin and juicy meat. A simple spice rub of smoked paprika and garlic turns ordinary thighs into something special, while the air fryer's circulating heat mimics deep-frying without the oil.
Nutrition per serving
- Protein
- 60 g
- Calories
- 579
- Carbs
- 2 g
- Fat
- 43 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 pieces boneless, skinless chicken thighs — about 4 oz each, patted dry, bone-in skin-on preferred for crispiest results
- 2 tbsp olive oil
- 4 cloves garlic — minced
- 1 tbsp smoked paprika
- 1 tsp onion powder
- 0.5 tsp black pepper
- 1 tsp salt
Steps
- Pat chicken thighs completely dry with paper towels. Moisture is the enemy of crispy skin.
- In a small bowl, mix smoked paprika, onion powder, garlic, salt, and black pepper. Drizzle olive oil over the chicken and rub the spice mixture evenly over all surfaces.
- Preheat air fryer to 380°F (193°C) for 3-5 minutes.
- Arrange chicken in a single layer in the air fryer basket, skin-side down if using skin-on. Don't overcrowd. Cook in batches if needed.
- Air fry for 10 minutes, then flip the thighs skin-side up.
- Continue cooking for 8-12 minutes more until internal temperature reaches 165°F (74°C) and skin is deeply golden and crispy.
- Rest for 5 minutes before serving to let juices redistribute.
Why This Works
The air fryer's rapid hot air circulation creates Maillard browning on the chicken skin without submerging it in oil. Patting the thighs completely dry removes surface moisture that would otherwise steam the skin and prevent crisping. The spice rub adheres to the oil-coated surface, creating a flavorful crust that adds texture contrast to the juicy thigh meat beneath. At 380°F, the fat under the skin renders slowly enough to stay moist while the surface crisps. Higher temperatures risk burning the spices before the chicken cooks through. (USDA #171116). delivering 26g protein per 100g.
Oven Alternative
No air fryer? Use your oven's convection setting at 425°F (218°C). Place chicken on a wire rack set over a rimmed baking sheet to allow air circulation underneath. Roast for 35-40 minutes, flipping halfway, until internal temp reaches 165°F. The skin won't be quite as crispy as air-fried, but you'll still get excellent results with the same flavor profile.
Make It Your Own
Swap smoked paprika for regular paprika plus 1/4 teaspoon cayenne if you prefer heat over smoke. Add 1 teaspoon dried Italian herbs (oregano, basil, thyme) for a Mediterranean spin. For a honey-garlic version, brush with a mixture of 2 tablespoons honey and 1 tablespoon soy sauce during the last 3 minutes of cooking. Watch carefully to prevent burning.
Sources Research-Backed
Frequently Asked Questions
What temperature is best for air fryer chicken thighs?
380°F for 18-22 minutes total gives the crispiest results. Start skin-side down for 10 minutes, then flip for the remaining time. Higher temperatures (400°F+) can burn the spices before the chicken cooks through. Always verify 165°F internal temperature with a thermometer.
Can I use boneless chicken thighs in the air fryer?
Yes, boneless thighs cook faster. About 14-16 minutes total at 380°F. They won't be quite as juicy as bone-in, but they're easier to portion. Pound thicker pieces to even thickness for consistent cooking. The skin-on version gets crispier than skinless.
How do I reheat air fryer chicken without drying it out?
Reheat at 350°F in the air fryer for 3-4 minutes. This restores crispness that microwaving destroys. If the chicken was refrigerated, let it come to room temperature for 10 minutes first. Don't cover with foil or the skin will steam and soften.
