Soy-Free Air Fried Lean Chicken Thighs
Elevate your weeknight dinner game with this simple yet flavorful recipe for Soy-Free Air Fried Lean Chicken Thighs! Perfectly seasoned with a zesty blend of garlic powder, paprika, dried thyme, and a splash of lemon juice, these juicy, boneless chicken thighs are marinated and air-fried to golden perfection—all without using soy-based ingredients. Ready in just 35 minutes, this high-protein dish delivers a crispy, tender bite without added oil or grease, thanks to the magic of the air fryer. Whether you're avoiding soy or just craving a healthier take on fried chicken, this recipe is ideal for meal prep, quick family dinners, or as a topping for your favorite salad. Serve it alongside roasted veggies or fluffy quinoa for a wholesome, balanced meal.
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Recipe Information
Ingredients
- 4 pieces lean chicken thighs (boneless, skinless)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon dried thyme
- 0.5 teaspoon onion powder
Instructions
Preheat the air fryer to 380°F (190°C) for about 5 minutes.
In a small mixing bowl, combine olive oil, lemon juice, salt, black pepper, garlic powder, paprika, dried thyme, and onion powder to create a marinade.
Rinse the chicken thighs under cold water and pat them dry with paper towels.
Place the chicken thighs in a large resealable plastic bag or a shallow dish.
Pour the marinade over the chicken thighs, ensuring they are fully coated.
Seal the bag or cover the dish, and let the chicken marinate in the refrigerator for at least 10 minutes, or up to 2 hours for more flavor.
Once marinated, place the chicken thighs in a single layer in the air fryer basket. Do not overcrowd the basket to allow even cooking.
Cook in the air fryer for 18-20 minutes, flipping them halfway through the cooking time, until they are golden brown and the internal temperature reaches 165°F (74°C).
Once cooked, remove the chicken thighs from the air fryer and allow them to rest for a few minutes before serving.
Serve the chicken thighs with your favorite sides or atop a fresh salad for a complete meal.
Nutrition Facts
Calories |
1119 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.1 g | 92% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 496 mg | 165% | |
| Sodium | 2718 mg | 118% | |
| Total Carbohydrate | 7.6 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 1.1 g | ||
| Protein | 102.0 g | 204% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 70 mg | 5% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1096 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.
