Air Fryer Chicken Thighs (Teriyaki)
Air Fryer Chicken Thighs (Teriyaki) deliver 48g protein and 711 calories per serving with a savory sauce profile. Quick-preps 3 servings on the stovetop, giving you variety without complexity when rotating through your meal prep rotation. Covers your protein needs while keeping meal prep monotony from derailing your macro targets.
Ingredients
- •Soy Sauce, Low Sodium(60g)
- •Brown sugar(30g)
- •Rice Wine, Dry (Sake)(45g)
- •Mirin, Sweet Rice Wine(30g)
- •Sesame Oil, Toasted(15g)
- •Garlic(120g)
- •Ginger, Fresh Root(3g)
- •Cornstarch(5g)
- •Chicken Thigh, Boneless Skinless(590g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Cornstarch(15g)
- •Broccoli(397g)
- •Green Onion (Scallion)(100g)
- •Rice, White, Long-Grain(360g)
Instructions
- 1In a bowl or jug, whisk together the soy sauce, sugar, vinegar, Mirin, sesame oil, garlic, and cornstarch slurry until smooth. Set aside.
- 2Place the chicken pieces in a bowl and toss with 2 tablespoons of the sauce. Let sit for 30 minutes at room temperature, or skip if you're in a rush.
- 3Sprinkle the chicken with cornstarch and toss until each piece is lightly coated.
- 4Set your air fryer to 400°F (200°C) and let it preheat for at least 5 minutes.
- 5Arrange the chicken in a single layer in the basket (work in batches if needed). Air fry for 8–12 minutes, flipping halfway, until golden, crispy, and fully cooked (internal temp: 165°F/74°C).
- 6While still hot, toss the cooked chicken with the remaining teriyaki sauce until it’s glossy and coated.
- 7Plate your chicken over rice with broccoli on the side. Top with sliced green onions and serve immediately.
Nutrition — Per Serving
711
calories
48g
protein
22g
fat
- Carbohydrates
- 78g
- Saturated fat
- 4.2g
- Sodium
- 903 mg
- Dietary fiber
- 5.7g
3 servings per batch · ~590g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Air Fryer Chicken Thighs (Teriyaki) have per serving?
Each serving contains 48g of protein and 711 calories, with 22g fat and 78g carbs providing a carb-heavy macro profile from the teriyaki preparation. This is the highest-carb chicken thigh option in the PrepForge library.
How long does Air Fryer Chicken Thighs (Teriyaki) take to prep?
Quick prep time with 3 servings per batch means slightly smaller batch yields, though the preparation efficiency remains high for busy meal prep schedules.
Is Air Fryer Chicken Thighs (Teriyaki) good for muscle gain?
At 48g protein and 711 calories with 78g carbs, this recipe is highly effective for muscle gain phases prioritizing carbohydrate intake alongside protein for training performance and recovery. The teriyaki preparation adds substantial carbs that support glycogen replenishment post-workout.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
