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I've only got my Air Fryer a few months ago and here's what I've realized: The best ever chicken is made in the air fryer!
This is how you get juicy and tender chicken with ultra crispy skin. An easy keto dinner recipe for two, or more if you have a larger air fryer. I used bone-in chicken legs or an equivalent amount of chicken thighs or drumsticks (4 chicken thighs or 4 to 6 drumsticks).
To add extra flavor I marinated the chicken in avocado oil, fresh herbs, garlic and lemon juice. Olive oil will would taste better but it's not as heat stable as avocado oil.
Just two hours of marinating will be enough to add flavor, although the chicken gets better if you leave it in the marinade overnight. Just before cooking, brush any pieces off the chicken as these tend to get burnt. Don't worry if you forget and just brush them off after cooking.
Oven Baking Instructions
If you don't have an air fryer, you can simply bake the chicken in the oven. To do that, marinate the chicken exactly the same way you would for air fryer cooking. Place the chicken legs skin side up in a tray lined with parchment paper and bake at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional) for 40 to 45 minutes, basting once or twice. An instant read thermometer should read 74 °C/ 165 °F when done.
Hands-on Overall
Serving size 1 chicken leg
Nutritional values (per serving, 1 chicken leg)
Net carbs2.3 grams
Protein33.2 grams
Fat59.3 grams
Calories680 kcal
Calories from carbs 1%, protein 20%, fat 79%
Total carbs2.7 gramsFiber0.4 gramsSugars0.4 gramsSaturated fat11.9 gramsSodium781 mg(34% RDA)Magnesium43 mg(11% RDA)Potassium459 mg(23% EMR)
Ingredients (makes 2 servings)
- 1/4 cup virgin avocado oil or olive oil (60 ml/ 2 fl oz)
- 2 tbsp fresh lemon juice (30 ml)
- 2 cloves garlic, minced
- 1 tsp Dijon Mustard or wholegrain mustard
- 2 tbsp chopped parsley or herbs of choice
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 chicken legs or 4 chicken thighs (680 g/ 1.5 lb) - will yield about 60% meat
Instructions
- In a bowl mix the avocado oil (or olive oil), lemon juice, minced garlic, mustard (Dijon or wholegrain), chopped parsley, sea salt and pepper. Whisk with a fork until well combined.
- Place the chicken in a ziploc bag and pour in most of the marinade, optionally reserving about 2 tablespoons for later and store it in a small bowl in the fridge. Place the chicken in the fridge and marinate for at least 2 hours or overnight.
Note: Each chicken leg I used was about 350 grams (12.4 oz) and will yield about 60% meat. If you're viewing this recipe from the KetoDiet app, you will see net weight per edible parts (meat) only. You can either use 2 whole chicken legs or 4 chicken thighs.
- When ready to cook, place the chicken in your air fryer, skin side down. It's better if you brush off any pieces as these tend to get burnt in the air fryer.
- Turn the air fryer on and set the temperature to 200 °C/ 400 °F and cook for 20 minutes.
Note: If you don't have an air fryer, check the tips in the recipe post above for oven baking.
- After 20 minutes remove from the air fryer.
- Using tongs, turn the chicken legs on the other side and place back in the air fryer. Cook for another 12 to 15 minutes.
- Serve with the reserved 2 tablespoons of the marinade and sides of choice such as cauliflower rice, roasted green beans or salads. If you use plain cauliflower rice, you can use the reserved marinade to add flavor to it.
- These crispy air fryer chicken legs are best served immediately or stored in the fridge for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 chicken leg)
| Net carbs | Protein | Fat | Calories |
|---|
| Avocado oil, extra virgin |
| 0 g | 0 g | 27.3 g | 241 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Chicken, broilers or fryers, leg, meat and skin, raw |
| 0.3 g | 32.7 g | 31.9 g | 428 kcal |
| Total per serving, 1 chicken leg |
| 2.3 g | 33.2 g | 59.3 g | 680 kcal |
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