High Protein Crispy Air Fried Chicken Legs
Elevate your dinner game with these High Protein Crispy Air Fried Chicken Legs—a recipe that balances bold flavors, satisfying crunch, and wholesome nutrition. Perfectly marinated in a creamy Greek yogurt blend infused with garlic, smoked paprika, onion powder, and a hint of cayenne, these chicken legs are then coated with whole wheat breadcrumbs for an extra-crispy finish. Using the air fryer ensures a guilt-free indulgence, cutting down on oil while delivering a golden, crispy exterior. Ready in just over 30 minutes and packed with protein, this recipe is ideal for a nutritious yet comforting meal. Serve with fresh herbs and lemon wedges for an added touch of brightness!
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Recipe Information
Ingredients
- 8 pieces chicken legs
- 1 cup Greek yogurt, plain
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon smoked paprika
- 1 teaspoon black pepper
- 1.5 teaspoons salt
- 0.5 teaspoon cayenne pepper
- 2 tablespoons lemon juice
- 1 cup whole wheat breadcrumbs
- olive oil spray
Instructions
Wash the chicken legs under cold running water and pat dry with paper towels.
In a large mixing bowl, combine Greek yogurt, garlic powder, onion powder, smoked paprika, black pepper, salt, cayenne pepper, and lemon juice. Mix until well combined to form a marinade.
Add the chicken legs to the yogurt marinade, ensuring each piece is thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to overnight, for better flavor absorption.
Preheat the air fryer to 375°F (190°C).
Pour the whole wheat breadcrumbs onto a shallow plate. Remove each chicken leg from the marinade, allowing excess marinade to drip off, and coat them evenly with breadcrumbs, pressing slightly to adhere.
Spray the air fryer basket with olive oil spray to prevent sticking.
Arrange the breadcrumb-coated chicken legs in a single layer in the air fryer basket, making sure not to overcrowd. Spray the tops of the chicken legs lightly with olive oil spray for extra crispiness.
Cook the chicken legs in the air fryer at 375°F (190°C) for 30-35 minutes, turning them halfway through cooking for even browning, until the coating is crispy and the chicken is cooked through (internal temperature should reach 165°F or 74°C).
Once cooked, remove the chicken legs from the air fryer and let them rest for a few minutes before serving.
Serve hot, garnished with fresh herbs or lemon wedges for added flavor.
Nutrition Facts
Calories |
2364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.0 g | 150% | |
| Saturated Fat | 33.8 g | 169% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 932 mg | 310% | |
| Sodium | 5327 mg | 232% | |
| Total Carbohydrate | 109.8 g | 40% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 14.5 g | ||
| Protein | 211.5 g | 423% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 517 mg | 40% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 2833 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
