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Air Fryer Chicken Thighs (From Frozen)

Dinner
Dinner
Why you'll love this...

Got nothing in the fridge? No worries. These chicken thighs go straight from freezer to table in around 30 minutes, delivering crispy skin and juicy meat without any prep stress. High in lean protein, they keep your brain happy, your mood stable, and your energy steady—even on your most scattered days.

Cooking Time
Around 30 mins
Chicken Thighs
Chicken Thighs
Core Ingredients
Flavour Bomb
Simple Seasoning
Simple Seasoning
Meal Type
Quick Proteins
Quick Proteins
Nutrition
Lean Protein
Lean Protein
Ingredients
  • 1 x frozen chicken thighs (bone-in, skin-on recommended)
  • Small drizzle of olive oil (around 1 teaspoon, optional but helps crispiness)
  • Salt
  • Black pepper (optional)

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    Method
    1. Place the frozen chicken thighs directly into your air fryer basket or tray (no need to thaw or preheat.
    2. Lightly rub with olive oil and season generously with salt (and pepper if you like).
    3. Cook at 180°C (355°F) for 15 minutes to gently defrost and start cooking.
    4. Turn the heat up to 200°C (390°F) and cook for an additional 15 minutes, flipping halfway.
    5. Check they're cooked thoroughly (internal temperature of 75°C (165°F) and juices run clear). Enjoy immediately.
    Pairings

    Turn this simple protein into a satisfying meal by pairing it with your favourite Flavour Bomb (think pesto, miso glaze, or spicy sauces), crisp veggies like air-fried green beans or roasted carrots, a crunchy fresh salad, and quick-cook grains or beans. Minimal effort, maximum dopamine!

    Tips
  • Emergency Protein Hack: Keep frozen thighs stocked for low-energy days when defrosting is forgotten.
  • Timer is Your Friend: Set reminders to flip and season—no forgotten meals, no worries.
  • Mess-Free Cook: Using the air fryer tray captures fat drippings and simplifies cleanup, reducing overwhelm.
  • Fuel Your Brain: Lean proteins like chicken thighs help boost your dopamine and serotonin, keeping you calm and focused even on scattered days.

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