Air Fryer Garlic-Pepper Chicken Thighs

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Crispy, flavorful chicken thighs cooked to perfection in the air fryer with a savory garlic-pepper rub. This air fryer (low carb, high protein) ready in about 30 minutes pairs chicken thighs, avocado oil, garlic powder for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 2 420 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat 12 oz chicken thighs dry with paper towels, then toss with 1 tbsp avocado oil, 1 tsp garlic powder, 1/2 tsp black pepper, 1/2 tsp paprika, and 1/4 tsp sea salt until evenly coated.
  2. Step 2: Arrange the seasoned thighs in a single layer in the air fryer basket, ensuring they don't overlap.
  3. Step 3: Air fry at 390°F for 18-20 minutes, flipping halfway through, until golden brown and juices run clear (internal temperature 165°F).

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Frequently asked questions

How long does Air Fryer Garlic-Pepper Chicken Thighs take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Air Fryer Garlic-Pepper Chicken Thighs?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chicken thighs from drying out.

Can I substitute ingredients in Air Fryer Garlic-Pepper Chicken Thighs?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Air Fryer Garlic-Pepper Chicken Thighs for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Air Fryer Garlic-Pepper Chicken Thighs low carb?

Yes — this recipe is tagged low carb, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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