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Crispy Air Fryer Chicken Thighs for Two Easy Healthy Recipe Under 400 Calories

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A quick and easy recipe for perfectly crispy, juicy chicken thighs cooked in the air fryer, delivering indulgent flavor with fewer than 400 calories per serving. Ideal for two servings with simple pantry ingredients and minimal prep.

Ingredients

Scale
  • 2 bone-in, skin-on chicken thighs (about 6–7 ounces / 170-200g each)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper (optional)
  • 1 teaspoon olive oil

Instructions

  1. Pat the chicken thighs dry with paper towels to remove excess moisture. Sprinkle kosher salt evenly over both sides. Let sit uncovered in the fridge for at least 20 minutes or up to 24 hours for dry brining.
  2. Preheat the air fryer to 400°F (200°C) for about 5 minutes.
  3. In a small bowl, mix smoked paprika, garlic powder, onion powder, black pepper, and cayenne pepper.
  4. Rub the chicken thighs with olive oil, then coat evenly with the seasoning mix, making sure to get under the skin if possible.
  5. Place the thighs skin-side down in the air fryer basket, leaving space between them for air circulation.
  6. Cook for 12 minutes, then flip the chicken thighs so the skin side is up.
  7. Continue cooking for another 8-12 minutes until the skin is golden and crispy and the internal temperature reaches 165°F (74°C).
  8. Let the chicken rest for 5 minutes before serving to allow juices to redistribute.

Notes

Dry brining is essential for juicy, flavorful meat and crispy skin. Pat chicken dry before seasoning to ensure crispiness. Flip chicken halfway through cooking for even crisping. Avoid overcrowding the air fryer basket. If smoke appears, place a small piece of bread under the basket to absorb grease. Leftovers keep well refrigerated for up to 3 days and reheat best in the air fryer at 350°F for 5-7 minutes.

Nutrition

Keywords: air fryer chicken thighs, crispy chicken, healthy chicken recipe, low calorie chicken, easy chicken recipe, quick dinner, gluten-free chicken, dairy-free chicken

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