Air Fryer Chicken Thighs (Fresh)

• 1 x fresh chicken thigh (bone-in, skin-on recommended)
• Small drizzle of olive oil (about 1 teaspoon)
• Salt
• Black pepper (optional)

1. (Optional) Pat chicken thighs dry with kitchen paper (important for crispiness!).
2. Lightly rub thighs with olive oil—just enough to coat.
3. Generously season with salt (and black pepper if using).
4. Place thighs skin-side down in the air fryer basket or, ideally, on an air fryer tray to catch fat.
5. Cook at 200°C (390°F) for 18 minutes, flipping them halfway through (around the 9-minute mark).
6. Check they're fully cooked—juices should run clear or internal temperature reaches 75°C (165°F). Serve immediately.

This chicken thigh recipe is the perfect starting point for an effortless, balanced meal. For extra flavour and dopamine hits, add your favourite Flavour Bomb like pesto or harissa. Round it out with some quickly cooked veggies like crisp green beans or spring greens, a crunchy salad for texture, and easy grains or legumes—garlic butter beans or microwave grain pouches work perfectly. Simple, balanced, and endlessly adaptable.

• Set it and Forget it: Use your phone or kitchen timer to remind you to flip halfway—no stress, no burned thighs!
• Cook Once, Eat Twice: Cook extra thighs to stash in the fridge for low-energy meals later in the week—your future self will thank you.
• Minimal Mess: Using an air fryer tray keeps fat contained, making cleanup simpler (and less overwhelming).
• Brain Boosting Protein: Lean proteins like chicken thighs help your brain create dopamine and serotonin, enhancing focus and mood—perfect for busy brains.