High-Protein Air Fryer Chicken Thighs with Broccoli
Per serving (2 thighs with broccoli)
How I calculate this → Protein calculator →
12g of protein per 100 calories, more than 24 of the other 27 dinner recipes here.
I use chicken thighs instead of breasts because they hold up better in an air fryer. They stay juicy even if you leave them a minute or two long. I add the broccoli to the same basket for the back half of the cook time, so dinner is genuinely one appliance. The biggest thing I've learned with this one is not to crowd the basket. Giving the chicken and broccoli a little breathing room gets you much better browning instead of everything steaming together.
Why you'll love this
- 45g of protein per serving from just chicken thighs and broccoli
- One basket, one appliance: the protein and the vegetable cook together
- Ready in about 25 minutes with minimal cleanup
Recipe
High-Protein Air Fryer Chicken Thighs with Broccoli
Ingredients
Instructions
- Preheat the air fryer to 380°F.
- Pat the chicken thighs dry. Toss with half the olive oil, garlic powder, smoked paprika, salt, and pepper.
- Arrange the thighs in a single layer in the air fryer basket, working in batches if they don't fit without overlapping. Cook for 12 minutes.
- Toss the broccoli with the remaining olive oil, salt, and pepper. Flip the chicken, add the broccoli to the basket around the thighs, and cook for another 8 to 10 minutes, until the chicken reaches an internal temperature of 165°F and the broccoli is browned at the edges.
- Let the chicken rest for 5 minutes before serving.
Equipment
- Air fryer
Notes
- Air fryer baskets vary in size. If yours is small, I'd cook the chicken and broccoli in separate batches rather than crowd the basket, which leads to steaming instead of browning.
- Bone-in thighs work too, but they add roughly 5 to 7 minutes of cook time. I always check the internal temperature before assuming they're done.
- Air fryers vary quite a bit between smaller basket models and larger oven-style ones, so I start checking a few minutes before the suggested time. I go by the thermometer, 165°F in the thickest part, rather than the clock.
Nutrition (per serving)
| Calories | 375 |
|---|---|
| Protein | 45g |
| Carbs | 8g |
| Fat | 18g |
| Fiber | 3g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Chicken thighs: FDC #172388 (Chicken, broilers or fryers, thigh, meat only, cooked, roasted), 2 lb raw (907g), scaled to a 74% cooked yield for whole-muscle poultry = 671g cooked.
- Olive oil: FDC #171413, 1 tbsp = 13.5g.
- Garlic powder: FDC #171325, 1 tsp = 3.1g. Smoked paprika: FDC #171329 (Spices, paprika), 1 tsp = 2.3g.
- Broccoli: FDC #170379 (Broccoli, raw), 1 lb = 454g.
- Batch totals: 180g protein, 1,492 kcal, 70.2g fat, 33.6g carb, 12.9g fiber; divided by 4.
Storage
Refrigerate in an airtight container for up to 4 days. This one reheats well in the air fryer at 350°F for about 5 minutes, which keeps the chicken skin (if using bone-in) from going soft the way a microwave would.
FAQ
Can I use chicken breasts instead of thighs?
Yes, though breasts dry out faster in an air fryer. Check the internal temperature starting around 10 minutes and pull them as soon as they hit 165°F.
Do I need to flip the chicken?
Flipping partway through helps both sides brown evenly, but most air fryers circulate air well enough that it’s not strictly required. Flip if you want a more even crust on both sides.
Can I meal prep this for the week?
Yes. It holds up well divided into containers for up to 4 days in the fridge. The broccoli will soften somewhat on reheating, which is normal.
Looking for more high-protein chicken: the buffalo chicken dip is a different way to use the same protein source when it’s not dinner you’re after.
Thighs carry a little less protein per ounce than breast, and Is Chicken High in Protein? has the numbers for both.
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