Low Sodium Air Fried Lean Chicken Thighs
Enjoy a guilt-free twist on comfort food with our Low Sodium Air Fried Lean Chicken Thighs recipe! Perfectly seasoned with a blend of garlic powder, smoked paprika, onion powder, and aromatic herbs, these skinless, boneless chicken thighs are marinated to perfection, then air-fried to deliver a crispy exterior and tender, juicy interior—all without excess sodium or grease. With just 10 minutes of prep time and a quick 20-minute cook, this healthy, high-protein meal is ideal for busy weeknights or meal prepping. Serve alongside fresh greens or roasted veggies for a wholesome, delicious dinner that's packed with flavor and nutrition. Easy, heart-healthy, and irresistibly tasty, this dish is bound to become a staple in your low-sodium recipe collection!
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Recipe Information
Ingredients
- 4 pieces Lean chicken thighs (skinless, boneless)
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Dried oregano
Instructions
Begin by patting the chicken thighs dry with paper towels to remove any excess moisture. This will help the chicken achieve a nice, crispy exterior.
In a small bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, ground black pepper, dried thyme, and dried oregano to create a marinade.
Place the chicken thighs in a shallow dish or a large ziplock bag. Pour the marinade over the chicken, ensuring each piece is well coated. Let the chicken marinate for at least 10 minutes. For more intense flavor, consider marinating for up to 2 hours in the refrigerator.
Preheat the air fryer to 375°F (190°C) for about 5 minutes.
Place the marinated chicken thighs in the air fryer basket in a single layer, ensuring they do not overlap. You may need to do this in batches depending on the size of your air fryer.
Cook the chicken thighs in the air fryer at 375°F (190°C) for 18-20 minutes, flipping them halfway through cooking for even crisping.
Check that the internal temperature of the chicken reaches at least 165°F (74°C) for food safety using an instant-read thermometer.
Remove the chicken thighs from the air fryer and let them rest for a few minutes before serving to retain their juices.
Serve the low sodium air fried chicken thighs with your favorite side dish, such as a fresh salad or steamed vegetables, for a complete meal.
Nutrition Facts
Calories |
1118 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.1 g | 92% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 436 mg | 145% | |
| Sodium | 359 mg | 16% | |
| Total Carbohydrate | 6.7 g | 2% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 0.3 g | ||
| Protein | 102.1 g | 204% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1080 mg | 23% | |
*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.
