Soy-Free Air Fried Lean Chicken Thighs
Discover the perfect balance of flavor and health with these Soy-Free Air Fried Lean Chicken Thighs, a quick and easy recipe designed for busy weeknights or meal prep enthusiasts. These boneless, skinless chicken thighs are marinated in a vibrant blend of olive oil, fresh lemon juice, garlic powder, paprika, and dried thyme, delivering a juicy, zesty bite in every forkful—all without soy-based ingredients. Cooked to golden perfection in the air fryer in just 20 minutes, this dish offers a healthier, guilt-free alternative to traditional fried chicken without compromising on taste. Serve these deliciously seasoned chicken thighs alongside your favorite sides, or over a crisp green salad for a nutritious, protein-packed meal that’s sure to become a household favorite. Ideal for those seeking soy-free dinner ideas, lean protein options, and air fryer recipes that are fast, flavorful, and family-approved!
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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
Directions
Step 1
Preheat the air fryer to 380°F (190°C) for about 5 minutes.
Step 2
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.
Step 3
Rinse the chicken thighs under cold water and pat them dry with paper towels.
Step 4
Place the chicken thighs in a large resealable plastic bag or a shallow dish.
Step 5
Pour the marinade over the chicken thighs, ensuring they are fully coated.
Step 6
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.
Step 7
Once marinated, place the chicken thighs in a single layer in the air fryer basket. Do not overcrowd the basket to allow even cooking.
Step 8
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).
Step 9
Once cooked, remove the chicken thighs from the air fryer and allow them to rest for a few minutes before serving.
Step 10
Serve the chicken thighs with your favorite sides or atop a fresh salad for a complete meal.
Nutrition Facts
| Serving size | (472.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1119.2 |
| Total Fat 72.1g | 0% |
| Saturated Fat 16.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 496mg | 0% |
| Sodium 2718.0mg | 0% |
| Total Carbohydrate 7.6g | 0% |
| Dietary Fiber 1.8g | 0% |
| Total Sugars 1.1g | |
| Protein 102.0g | 0% |
| Vitamin D 28IU | 0% |
| Calcium 69.5mg | 0% |
| Iron 4.9mg | 0% |
| Potassium 1095.7mg | 0% |
Source of Calories