High Protein Crispy Air Fried Chicken Legs
Get ready to indulge in these High Protein Crispy Air Fried Chicken Legs—a guilt-free way to enjoy irresistibly crunchy chicken without the deep fryer! This recipe combines juicy, marinated chicken legs with a flavorful seasoning mix of smoked paprika, garlic, and a hint of cayenne for a kick, all lightly coated in whole wheat breadcrumbs for a wholesome crunch. The air fryer locks in moisture while creating a perfectly crisp exterior, all with minimal oil. Perfect for meal prep or a protein-packed dinner, these chicken legs are ready in just under an hour and are sure to become a family favorite. Serve them hot with a squeeze of fresh lemon juice or your favorite dipping sauce for the ultimate combo of healthy and delicious!
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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
- 0 olive oil spray
Directions
Step 1
Wash the chicken legs under cold running water and pat dry with paper towels.
Step 2
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.
Step 3
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.
Step 4
Preheat the air fryer to 375°F (190°C).
Step 5
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.
Step 6
Spray the air fryer basket with olive oil spray to prevent sticking.
Step 7
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.
Step 8
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).
Step 9
Once cooked, remove the chicken legs from the air fryer and let them rest for a few minutes before serving.
Step 10
Serve hot, garnished with fresh herbs or lemon wedges for added flavor.
Nutrition Facts
| Serving size | (1630.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2363.8 |
| Total Fat 117.0g | 0% |
| Saturated Fat 33.8g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 931.5mg | 0% |
| Sodium 5326.7mg | 0% |
| Total Carbohydrate 109.8g | 0% |
| Dietary Fiber 17.2g | 0% |
| Total Sugars 14.5g | |
| Protein 211.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 516.7mg | 0% |
| Iron 18.0mg | 0% |
| Potassium 2833.4mg | 0% |
Source of Calories