"Fried" Chicken Thighs


Boneless chicken thighs get the full "fried" chicken treatment but with a whole lot less fat! You'll love the crispy breading that's packed on over the buttermilk mixture.

"Fried" Chicken Thighs
Photo: Victor Protasio
Hands On Time:
15 mins
Total Time:
4 hrs 30 mins


  • 2 cup buttermilk

  • 1 tablespoon hot sauce, such as Frank's RedHot

  • 2 cloves garlic, crushed

  • 4 boneless, skinless chicken thighs (about 1 pound total), trimmed

  • ½ cup all-purpose flour

  • 1 teaspoon garlic powder

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • 2 large eggs, lightly beaten

  • 1 cup whole-wheat breadcrumbs

  • Nonstick cooking spray


  1. In a medium nonreactive bowl combine buttermilk, hot sauce and garlic. Add chicken thighs. Cover and marinate for at least 4 hours or overnight.

  2. In a shallow dish combine flour, garlic powder, salt and pepper. Add eggs to another shallow dish and breadcrumbs to a third shallow dish.

  3. Working one at a time, remove the chicken thighs from the marinade. Coat with the flour mixture, then the egg. Finally, coat both sides with breadcrumbs. Coat both sides of the chicken with cooking spray.

  4. Lightly coat the basket of the air fryer with cooking spray. Place the chicken thighs in a single layer in the basket. (Depending on the size of your air fryer, you may have to cook in batches.)

  5. Cook the chicken at 400°F for 16 minutes or until an instant-read thermometer inserted in the center of the chicken registers 165°F, turning the thighs over halfway through. If cooking in batches, cooking time for the second batch may be shorter.

Nutrition Facts (per serving)

353 Calories
18g Fat
20g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 353
% Daily Value *
Total Fat 18g 23%
Saturated Fat 3g 15%
Cholesterol 123mg 41%
Sodium 420mg 18%
Total Carbohydrate 20g 7%
Total Sugars 2g
Protein 27g
Calcium 72mg 6%
Iron 2mg 11%
Potassium 269mg 6%
Folate, total 41mcg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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