Low Sodium Crispy Air Fryer Chicken
Get ready to indulge guilt-free with this Low Sodium Crispy Air Fryer Chicken recipe, a flavorful yet heart-healthy twist on classic fried chicken! Perfectly seasoned with a blend of smoked paprika, garlic, onion powder, fresh thyme, and black pepper, these tender chicken drumsticks or thighs are marinated in buttermilk for optimal juiciness before being coated in light, unsalted breadcrumbs. Using the magic of the air fryer, you’ll achieve a golden-brown, irresistibly crispy texture with minimal oil, making it a healthier alternative to traditional frying. Quick to prep and easy to cook in just 25 minutes, this recipe is ideal for busy weeknights or family dinners. Pair it with your favorite sides for a wholesome, satisfying meal that’s big on flavor and low on sodium!
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Recipe Information
Ingredients
- 4 pieces Chicken drumsticks or thighs
- 240 ml Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Fresh thyme leaves
- 120 grams Plain unsalted breadcrumbs
- 60 grams All-purpose flour
- 1 large Egg
- 1 as needed Olive oil spray
Instructions
In a large bowl, combine the buttermilk, garlic powder, onion powder, smoked paprika, ground black pepper, and fresh thyme leaves.
Add the chicken pieces to the buttermilk mixture, ensuring they are fully submerged, and marinate in the refrigerator for at least 1 hour or overnight for better flavor.
In a shallow dish, mix together the breadcrumbs and flour.
Beat the egg in a separate shallow dish.
Remove the chicken from the refrigerator. One piece at a time, shake off excess marinade, dip the chicken into the beaten egg, then coat it thoroughly in the breadcrumb-flour mixture.
Preheat your air fryer to 375°F (190°C) for about 5 minutes.
Lightly spray the air fryer basket with olive oil. Place the chicken pieces in the basket in a single layer, ensuring they are not touching each other for even cooking.
Lightly spray the tops of the chicken with olive oil to help with crisping.
Cook in the air fryer for 12 minutes. Flip the chicken pieces, spray again with olive oil, and cook for an additional 10-13 minutes until the chicken is golden brown and crispy, and has reached an internal temperature of 165°F (74°C).
Carefully remove the chicken from the air fryer. Let it rest for a few minutes before serving.
Enjoy your crispy, low-sodium chicken with your favorite side dishes.
Nutrition Facts
Calories |
1973 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.4 g | 101% | |
| Saturated Fat | 23.1 g | 116% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 805 mg | 268% | |
| Sodium | 816 mg | 35% | |
| Total Carbohydrate | 144.8 g | 53% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 20.6 g | ||
| Protein | 171.1 g | 342% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 495 mg | 38% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 2087 mg | 44% | |
*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.
