Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs coated in aromatic garlic and herbs, served over lightly sautéed zucchini noodles for a high-protein, low-carb meal that's perfect for post-workout recovery. This american-inspired air fryer (high protein, keto) ready in about 35 minutes pairs ounces Chicken thighs, skinless, minced Garlic cloves, teaspoon Dried rosemary for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 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.

★ 3.5 (10 ratings) Prep: 15 min Cook: 20 min Serves 2 American cuisine 480 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat the 8 ounces chicken thighs dry with paper towels to ensure a crispy exterior. In a small bowl, combine 2 minced garlic cloves, 1/2 teaspoon dried rosemary, 1/2 teaspoon dried thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper; rub this mixture evenly over the chicken thighs.
  2. Step 2: Preheat your air fryer to 375°F (190°C). Place the seasoned chicken thighs in a single layer in the air fryer basket and cook for 15 minutes, then flip the thighs and cook for an additional 5-8 minutes until golden brown and the internal temperature reaches 165°F (74°C).
  3. Step 3: While the chicken cooks, heat 1/2 tablespoon olive oil in a medium skillet over medium heat. Add the spiralized zucchini noodles and sauté for 3-4 minutes, stirring occasionally, until they are tender but still firm to the bite.
  4. Step 4: Serve the chicken thighs immediately with the zucchini noodles on the side, garnished with a squeeze of fresh lemon juice if desired.

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Frequently asked questions

How long does Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles take to make?

Total time is about 35 minutes (15 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 Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles?

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 minced garlic cloves from drying out.

Can I substitute ingredients in Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles?

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 Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles 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 Crispy Air Fryer Garlic Herb Chicken Thighs with Zucchini Noodles high protein?

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

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