High proteinLow carb

Air Fryer Chicken Thighs & Veg

Crisper skin than the oven gives you, in half the time.

30 min Serves 1 Air fryer

Per serving

716

kcal

68.1 g

protein

19 g

carbs

40 g

fat

9.5 g protein per 100 kcal · 5.7 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken thigh250 g
  • Carrot150 g
  • Courgette / zucchini150 g
  • Olive oil12 g

Method

  1. 1Heat the air fryer to 200°C.
  2. 2Oil and season the thighs and cook skin-side up for 20–22 minutes until the juices run clear.
  3. 3Add the chopped vegetables for the last 12 minutes, shaking the basket once.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Air fryer basicsShow

An air fryer is a small, powerful fan oven. Hot air has to reach every piece.

  1. Preheat it for 2–3 minutes if your model allows.
  2. Pat food dry and toss it in a little oil.
  3. Fill the basket in one layer, not piled up. Cook in batches if needed.
  4. Shake the basket or turn the food halfway through.
  5. Check early — air fryers are usually quicker than an oven.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.