PF
Golden brown fried chicken pieces cooling on a wire rack, perfect for a delicious meal.
Stovetop~30 minComplexity

Air Fryer Chicken Thighs

This Air Fryer Chicken Thighs recipe serves up 48g protein and 713 calories per serving, making it a calorie-dense option for strength athletes. Quick-preps 4 servings on the stovetop, letting you batch-cook protein for the week without extended prep time. Ideal for lifters who need sustained calories and protein for muscle gain during high-volume training phases.

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Ingredients

4 servings
  • Paprika, Ground(15g)
  • Paprika, Smoked(8g)
  • 2 teaspoons kosher salt
  • Garlic powder(5g)
  • 1/2 teaspoon ground black pepper
  • Chicken Thigh, Bone-In, Skin-On(1134g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon
  • Chopped fresh parsley or cilantro (for serving)

Instructions

  1. 1Pat the chicken thighs dry with paper towels on all sides to remove excess moisture.
  2. 2In a large bowl, combine the ground paprika, smoked paprika, garlic powder, salt, and black pepper. Add the chicken thighs and drizzle with olive oil, then toss until evenly coated in the spice mixture.
  3. 3Heat a large skillet over medium-high heat for 2–3 minutes until hot. Place the chicken thighs skin-side down in the skillet (work in batches if needed to avoid overcrowding) and cook for 8–10 minutes until the skin is golden brown and crispy.
  4. 4Flip the chicken thighs and cook for another 6–8 minutes over medium-high heat until the internal temperature at the thickest part of the thigh (without touching bone) reaches 165°F on an instant-read thermometer.
  5. 5Transfer the chicken thighs to a cutting board and let rest, covered, for 5 minutes.
  6. 6Divide the chicken thighs evenly into 4 airtight containers while still warm. Cool to room temperature before sealing and refrigerating.
  7. 7Portion the lemon into wedges. Store separately in a small container or include fresh at serving time—squeeze over the chicken and season with fresh herbs as desired when ready to eat.

Nutrition — Per Serving

713

calories

48g

protein

55g

fat

Carbohydrates
5g
Saturated fat
14.0g
Sodium
234 mg
Dietary fiber
2.1g

4 servings per batch · ~298g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Chicken Thighs have per serving?

Each serving provides 48g of protein and 713 calories, with 55g fat and only 5g carbs reflecting the fat-forward nature of thigh meat. This is significantly more calorie-dense than chicken breast options.

How long does Air Fryer Chicken Thighs take to prep?

Quick prep yields 4 servings per batch, making it straightforward to batch-cook multiple portions for the week despite the higher per-serving calorie count.

Is Air Fryer Chicken Thighs good for muscle gain?

At 48g protein and 713 calories per serving, this recipe suits muscle gain phases where total calorie surplus and protein intake are both priorities. The fat content supports hormone production, though you'll need external carb sources to optimize post-workout nutrition.

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