Skinless Chicken Thighs in Air Fryer Recipe: Quick, Healthy

If you’re looking for a quick and healthy meal that’s packed with flavor, look no further than this Skinless Chicken Thighs in Air Fryer Recipe. Air frying has revolutionized how we cook, allowing us to enjoy crispy, juicy, and flavorful dishes without the extra oil or hassle of deep frying. Chicken thighs, in particular, are a versatile and budget-friendly option that works wonderfully in the air fryer. With a few pantry staples and simple techniques, you’ll have a meal that’s perfect for weeknights or impressing guests.

This recipe balances taste and health perfectly—skinless chicken thighs are tender and flavorful, while the air fryer ensures they’re evenly cooked with minimal oil. The result? A golden-brown, succulent piece of chicken that pairs beautifully with a variety of side dishes, from fresh salads to roasted vegetables or even mashed potatoes.

In this detailed guide, we’ll explore everything you need to know about preparing and cooking skinless chicken thighs in an air fryer, from prep time and nutrition to step-by-step instructions for success.

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Recipe Details

• Cuisine: American
• Course: Main Dish
• Servings: 4
• Calories: 220 per serving

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Prep Time, Cooking Time, and Total Time

• Prep Time: 10 minutes
• Active Cooking Time: 18-20 minutes
• Resting Time: 5 minutes
• Total Time: 35 minutes

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Ingredients

Here’s what you’ll need to make this delicious dish:

1. 4 skinless, boneless chicken thighs (approximately 1 to 1.5 lbs total)
2. 1 tablespoon olive oil
3. 1 teaspoon garlic powder
4. 1 teaspoon onion powder
5. 1 teaspoon smoked paprika
6. 1 teaspoon Italian seasoning
7. ½ teaspoon salt
8. ½ teaspoon black pepper
9. Optional: a pinch of red pepper flakes for some heat

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Equipment Needed

• Air fryer
• Mixing bowl
• Tongs or a spatula
• Meat thermometer
• A brush (for oil)

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Nutritional Information (Per Serving)

• Calories: 220
• Protein: 28g
• Fat: 11g
• Carbohydrates: 2g
• Fiber: 0g
• Sodium: 400mg

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Instructions

Step 1: Prepare the Chicken Thighs

1. Pat the chicken thighs dry with a paper towel to remove any excess moisture. This helps achieve a crispy exterior.
2. Place the chicken thighs in a mixing bowl.

Step 2: Season the Chicken

1. Drizzle the olive oil over the chicken thighs and rub it evenly on all sides. This ensures the spices stick and enhances crispiness.
2. In a small bowl, mix garlic powder, onion powder, smoked paprika, Italian seasoning, salt, and black pepper. Sprinkle the seasoning mixture evenly over the chicken thighs, ensuring all sides are coated.

Step 3: Preheat the Air Fryer

1. Preheat the air fryer to 375°F (190°C) for about 3-5 minutes. This step ensures even cooking and better results.

Step 4: Cook the Chicken Thighs

1. Place the seasoned chicken thighs in the air fryer basket in a single layer. Make sure they don’t overlap for proper airflow.
2. Cook the chicken thighs at 375°F for 18-20 minutes, flipping halfway through the cooking time to ensure even browning.

Step 5: Check for Doneness

1. Use a meat thermometer to check the internal temperature of the chicken. It should reach 165°F (74°C) to ensure it’s fully cooked.

Step 6: Rest the Chicken

1. Once cooked, remove the chicken thighs from the air fryer and let them rest for 5 minutes before serving. This allows the juices to redistribute, ensuring tender and juicy meat.

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Tips for Success

• Avoid overcrowding the basket: The air fryer works by circulating hot air, so ensure the chicken thighs are spaced apart for even cooking.
• Use a meat thermometer: This is the best way to ensure your chicken is cooked perfectly without being dry.
• Customize the seasoning: Feel free to add your favorite spices or adjust the heat level to your taste.

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Serving Suggestions

These skinless chicken thighs are versatile and pair well with:

• A simple green salad with a tangy vinaigrette
• Roasted or steamed vegetables like broccoli, asparagus, or carrots
• Creamy mashed potatoes or cauliflower mash
• Quinoa or brown rice for a healthy grain option

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Why Use an Air Fryer for Chicken Thighs?

Air frying is a game-changer when it comes to cooking chicken thighs. Unlike baking or pan-frying, the air fryer gives you crispy edges without requiring much oil. Plus, it cooks the chicken quickly and evenly, making it a convenient option for busy weeknights.

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Variations of the Recipe

1. Lemon-Herb Chicken Thighs: Add fresh lemon juice and zest to the seasoning mix for a bright, zesty flavor.
2. Spicy Chicken Thighs: Incorporate cayenne pepper or chili powder for an extra kick.
3. Honey Garlic Chicken Thighs: Brush the chicken thighs with a mixture of honey and minced garlic during the last 5 minutes of cooking for a sweet and savory glaze.

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Conclusion

This Skinless Chicken Thighs in Air Fryer Recipe is a true crowd-pleaser. With its quick prep time, minimal ingredients, and healthy approach, it’s an excellent choice for any home cook. Whether you’re preparing a simple weeknight dinner or a hearty meal for friends, these air-fried chicken thighs are sure to impress.

Try this recipe today and experience the perfect balance of crispy and juicy chicken thighs that will quickly become a family favorite!