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Craving easy air fryer recipes low carb high protein that don’t sacrifice flavor? This Air Fryer Garlic Herb Chicken is a game-changer. Bone-in or boneless thighs get a quick garlic-herb rub and turn perfectly juicy with a crispy exterior in under 30 minutes. Ideal for busy weeknights, meal prep, or hitting your macros without bland diet food. Each serving packs over 35 grams of protein and just 2 net carbs, making it a top pick for keto, low-carb, and high-protein lifestyles.
Air Fryer
Easy
Air Fryer Garlic Herb Chicken
Juicy, golden Air Fryer Garlic Herb Chicken thighs ready in 30 minutes. A low carb high protein dinner packed with flavor and perfect for meal prep.
Ingredients
4
💡 Chef Tip
For extra crispy edges, make sure the chicken thighs are as dry as possible before seasoning, and don't skip the 5-minute rest after cooking.
Nutrition Facts
Per Serving
Calories
320 kcal
Protein
35 g
Carbs
2 g
Fat
18 g
Fiber
0 g
Sugar
0 g
* Percent Daily Values are based on a 2,000 calorie diet.
Instructions
1
Preheat the air fryer to 380°F (193°C) for 5 minutes.
2
Pat the chicken thighs completely dry with paper towels.
3
In a small bowl, whisk together the olive oil, minced garlic, oregano, thyme, rosemary, smoked paprika, salt, and black pepper.
4
Coat all sides of the chicken thighs with the garlic-herb mixture, rubbing it in well.
5
Place the chicken thighs in a single layer in the air fryer basket. Do not overcrowd; cook in batches if needed.
6
Air fry for 10 minutes, then flip the thighs and continue cooking for another 8-10 minutes, or until an instant-read thermometer inserted into the thickest part reads 165°F (74°C).
7
Remove from the air fryer and let the chicken rest for 5 minutes.
8
Serve with lemon wedges and your choice of low-carb sides.
Frequently Asked Questions
Yes, but chicken breasts dry out more easily. Pound them to an even thickness and reduce the cooking time to about 7-9 minutes per side, checking for an internal temperature of 165°F.
Store in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer at 350°F for 3-4 minutes until hot and crisp.
Yes, you can cook them from frozen. Add 5-7 minutes to the total cook time and always check that the internal temperature reaches 165°F before serving.
Great options include cauliflower rice, steamed broccoli, a crisp green salad, roasted asparagus, or sautéed zucchini noodles.
Absolutely. With only 2 grams of net carbs per serving, it fits perfectly into a ketogenic or low-carb lifestyle.
Fresh ingredients for a low carb high protein air fryer dinner
Why You’ll Love This Recipe
✓ Ready in 30 minutes
✓ Only 2g net carbs per serving
✓ 35g protein per serving
✓ Keto and gluten-free
✓ Meal-prep friendly
Equipment Needed
🧰 Air fryer
🧰 Mixing bowl
🧰 Tongs
🧰 Instant-read meat thermometer
Recipe Notes
- You can use bone-in chicken thighs; increase cook time to 22-25 minutes, flipping halfway.
- Adjust salt based on dietary needs.
🧊 Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer at 350°F for 3-4 minutes to recrisp.
⏰ Make Ahead Tips
Marinate the chicken in the garlic herb oil for up to 8 hours in the fridge, then simply place in the air fryer when ready to cook.
🍴 Kitchen Picks
Helpful tools that make this recipe easier and more enjoyable.
COSORI TurboBlaze 9-in-1 Air Fryer 6QT
High-performance air fryer suitable for making low carb high protein recipes.
Instant Pot Vortex Plus 6QT Air Fryer
Versatile air fryer with multiple cooking functions, great for preparing healthy meals.
Philips Premium Airfryer XXL HD9650
Large capacity air fryer ideal for low carb cooking for families.
A complete high protein low carb meal featuring air fryer garlic herb chicken
📋 Recipe Summary
⏱️
30 Min
30 Min
👨🍳
Easy
Easy
🍽️
4 Servings
4 Servings
🔥
320 kcal
320 kcal
- ✓ Ready in 30 minutes
- ✓ Only 2g net carbs per serving
- ✓ 35g protein per serving
- ✓ Keto and gluten-free
- ✓ Meal-prep friendly
With these air fryer recipes low carb high protein, you never have to choose between taste and nutrition. Serve this garlic herb chicken with a fresh green salad, roasted veggies, or cauliflower rice for a complete meal. The seasonings are endlessly customizable, so you can switch up the herbs to suit your mood. Bookmark this one—it’s about to become your go-to healthy dinner.
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