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3 Easy Air Fried Chicken Recipes

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THE CASE FOR AIR FRIED CHICKEN…

Fried chicken is an all-time favorite dish, especially in the south. And it’s no secret that traditional deep-fried chicken can be unhealthy due to the high levels of saturated and trans fats it contains. Fortunately, air fried chicken has emerged as a more healthful alternative to traditional deep-fried chicken.

Why?

First, air fried chicken is lower in overall fat than deep fried chicken. Deep-frying chicken involves submerging the chicken in hot oil, which adds a significant amount of fat to the meat. On the other hand, air frying uses hot air to cook the chicken, resulting in a lower fat content.  Air fryers work by circulating hot air around the chicken – imagine a mini tornado inside the oven – which cooks the chicken evenly and creates a crispy exterior without the added fat.

Secondly, air fried chicken is lower in overall calories than deep fried chicken. Since air frying uses little to no oil, it significantly reduces the number of calories in the final product.

In fact, some studies tout that air frying can reduce calories in chicken by up to 80% compared to traditional deep-frying methods.

Thirdly, air fried chicken is less harmful to your heart health than deep fried chicken. Deep-fried foods have been linked to an increased risk of heart disease, obesity, and diabetes due to the high levels of trans fats and saturated fats.  On the contrary, air fried chicken has been shown to reduce the amount of harmful compounds created during the cooking process which not only makes it a healthier option, but it’s something most can incorporate daily in their diets.

Lastly, there’s the convenience factor.  Air fried chicken is more convenient than deep fried chicken because air fryers are easy to use and clean, do not require a significant amount of oil which lowers the risk of kitchen fires due to spilled grease, so they are safer to use!

So, trust me – if you’re a fan of fried chicken (and other foods) and want to enjoy this classic dish without the associated health risks, consider air frying your chicken!

To help, here are 3 quick chicken rubs/marinades to get you started! Your taste buds and your body will thank you.

Recipe 1

Smoky Air Fried Chicken

Prep 20min
Cook 20min
Total 40min
190cal

Ingredients

4 Servings
  • 1 1/4 lb chicken (thighs or breast), fat trimmed
  • 2 teaspoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons dried rosemary
  • 1 teaspoon dried herb powder (like thyme)
  • pinch of sea salt & pepper

Steps

Step 1

Set air-fryer to 420F/216C.

Step 2

Season chicken with oil and seasonings, then cover and let marinate for at least 20 minutes at room temperature.  If you plan to marinate longer, place in the fridge.

air-fried-chicken-thighs-14-1024x683

Step 3

Place in the air-fryer basket and cook for 15 – 20 minutes, or until the edges of the chicken are slightly charred and the chicken is cooked through.

air-fried-chicken-thighs-28-1024x683

Calories190cal
Protein28g
Fats8g
Carbs1g
Sodium125mg
Recipe 2

Sweet Pepper Air Fried Chicken

Prep 20min
Cook 20min
Total 40min
230cal

Ingredients

4 Servings
  • 1 1/4 lb chicken (thighs or breast), fat trimmed
  • 2 teaspoons olive oil
  • 1 teaspoon garlic powder
  • 1 tablespoon (smoked) paprika
  • 3 tablespoons coconut sugar
  • pinch of sea salt & pepper

Steps

Step 1

Set air-fryer to 420F/216C.

Step 2

Season chicken with oil and seasonings, then cover and let marinate for at least 20 minutes at room temperature.  If you plan to marinate longer, place in the fridge.

air-fried-chicken-thighs1-20-1024x683

Step 3

Place in the air-fryer basket and cook for 15 – 20 minutes, or until the edges of the chicken are slightly charred and the chicken is cooked through.

air-fried-chicken-thighs-26-1024x683

Calories230cal
Protein28g
Fats8g
Carbs10g
Sodium150mg
Sugar9g
Recipe 3

Air Fried Herb Chicken

Prep 20min
Cook 20min
Total 40min
230cal

Ingredients

4 Servings
  • 1 ½ lb lean chicken thighs (or chicken breasts)
  • Marinade
    • 1 tablespoon olive oil mayonnaise
    • 2 teaspoons dried thyme leaves
    • 1 teaspoon cumin
    • 1 teaspoon ground oregano powder
    • 1 teaspoon fennel powder
    • Pinch of sea salt & fresh cracked pepper

Steps

Step 1

Pat chicken dry with paper towels and trim any large visible pieces of fat.

To a bowl, add chicken and the ingredients for the marinade.

Step 2

Cover and marinate for 20 minutes, or place in the fridge to marinate for 1 to 2 hours.

 

Step 3

Place the chicken in the air fryer basket (or on a baking tray lined with parchment if using the oven) and air-fry for 20 – 22 minutes, turning or flipping the chicken halfway.

Enjoy!

Calories230cal
Protein34g
Fats8g
Carbs2g
Sodium310mg
Fiber1g
4.5
(Based on 2 reviews)

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Details

Prep 1h
Cook 1h
Total 2h
Total Calories: 650cal
Total Carbs: 13g
Total Fats: 24g
Total Protein: 90g
Total Sodium: 585mg
Total Fiber: 1g
Total Sugar: 9g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!