Golden Air-Fried Chicken Thighs with Garlic Cauliflower Mash

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Crispy, flavorful chicken thighs paired with a rich, savory cauliflower mash for a satisfying low-carb meal. This American-inspired air-fryer recipe (low-carb), ready in about 30 minutes, pairs chicken thighs, olive 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 1, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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: 15 min Cook: 15 min Serves 1 American cuisine 420 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

The air fryer we’d crisp this in → Best Air Fryers for 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Small appliances → Shop all kitchen tools →

Instructions

  1. Step 1: Pat chicken thighs dry with paper towels, then rub with 1 tbsp olive oil, 1/2 tsp garlic powder, 1/4 tsp sea salt, and 1/8 tsp black pepper.
  2. Step 2: Preheat air fryer to 375°F (190°C). Place chicken in single layer and cook for 15 minutes, flipping halfway, until golden brown and internal temperature reaches 165°F (74°C).
  3. Step 3: While chicken cooks, pulse cauliflower in food processor until rice-like texture. Melt 1 tbsp butter in saucepan over medium heat, add cauliflower, 1/4 tsp sea salt, and 1/4 cup water. Cover and simmer for 12 minutes until tender.
  4. Step 4: Mash cooked cauliflower with 2 tbsp heavy cream until smooth, adding more cream if too thick. Season with remaining salt and pepper until creamy and easily spoonable.

Related recipes