air fryer savory chicken thighs, crisp-skinned thighs with a nutritional yeast and herb crust

Skin-on chicken thighs solve a specific weeknight problem on AIP: you want real protein on the plate without turning dinner into a project, and you do not want the oven running for an hour to get there. Pat the skin properly dry before it goes in, that is the one step that actually matters here, and the air fryer hands you a crisp, golden thigh in under 20 minutes while you get the rest of dinner together.

Chicken thighs give you complete protein for the tissue repair the elimination phase depends on, along with zinc and selenium, both involved in immune regulation. The savory crust comes from unfortified nutritional yeast standing in for a cheesy note, and it is a plain, reliable source of B vitamins.

Pick a bird raised with some care when it is within reach, season it like you mean it, and eat it next to something green while it is still hot. A meal this ordinary is still worth sitting down for.

Ingredients

• 4 chicken thighs (skin-on)
• 2 tbsp olive oil or avocado oil
• 2 tbsp unfortified nutritional yeast
• 1 tsp oregano
• 1 tsp basil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt

Method

Pat the chicken thighs dry on both sides. Dry skin is the whole secret to a crisp finish, so do not skip this.

In a small bowl, stir together the nutritional yeast, oregano, basil, garlic powder, onion powder, and salt.

Rub the thighs all over with the oil, then press the seasoning mix into both sides, skin included. Get it into the folds.

Lay the thighs skin-side up in the air fryer basket in a single layer, leaving space between them. Air fry at 380 F for 18 to 22 minutes, until the skin is golden and crisp and the juices run clear. Thicker thighs may want a few extra minutes. Let them rest a couple of minutes before serving so the juices settle.

Oven variation

Place the seasoned thighs skin-side up on a rack set over a sheet pan. Roast at 425 F for 35 to 40 minutes, until the skin is crisp and the juices run clear. (Oven time and temp estimated, flagged for testing.)

*Adapted from lichenpaleolovingaip.com*