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Crispy High Protein Sumac Chicken Air Fryer Recipe Easy Healthy Dinner Idea

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A quick and healthy air fryer recipe featuring crispy, high-protein chicken thighs seasoned with tangy sumac and simple spices. Perfect for busy weeknights when you want a flavorful, guilt-free meal.

Ingredients

Scale
  • 4 boneless, skin-on chicken thighs (about 1.5 lbs / 680 g)
  • 2 teaspoons sumac
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper, freshly cracked
  • 1 tablespoon extra virgin olive oil
  • Optional: 1 teaspoon dried oregano or thyme
  • Optional: Juice of half a lemon

Instructions

  1. Pat the chicken dry thoroughly with paper towels to ensure crispiness. (5 minutes)
  2. In a mixing bowl, combine sumac, garlic powder, onion powder, paprika, salt, black pepper, and optional dried oregano or thyme. Mix well. (2 minutes)
  3. Drizzle olive oil over the chicken thighs and toss to coat evenly. Sprinkle the spice mix over the chicken, rubbing it in to cover all sides. Let sit for 5 minutes if time allows. (5 minutes)
  4. Preheat the air fryer to 400°F (200°C) and run empty for about 3 minutes.
  5. Arrange chicken thighs in the air fryer basket skin-side down, ensuring they do not overlap. (1 minute)
  6. Air fry at 400°F (200°C) for 12 minutes. Flip the chicken pieces skin-side up and air fry for another 8-10 minutes until skin is golden and crispy and internal temperature reaches 165°F (74°C). (20-22 minutes)
  7. Remove chicken from air fryer and let rest for 5 minutes to redistribute juices.
  8. Optional: Squeeze fresh lemon juice over the chicken before serving.

Notes

Patting the chicken dry before seasoning is essential for crispiness. Do not overcrowd the air fryer basket to ensure even cooking and crisp skin; cook in batches if necessary. Use skin-on chicken thighs for best results. Reheat leftovers in the air fryer at 350°F for 5-7 minutes to maintain crispiness. Optional lemon juice drizzle adds brightness.

Nutrition

Keywords: sumac chicken, air fryer chicken, crispy chicken, high protein chicken, healthy dinner, quick chicken recipe, gluten-free chicken, dairy-free chicken

Find it online: https://atomicbite.com/crispy-high-protein-sumac-chicken-air-fryer-recipe-easy-healthy-dinner-idea/