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    Make It Skinny Please » Recipes » Air Fryer » Air Fryer Teriyaki Chicken Thighs

    Published: Sep 28, 2023 by Toni Dash · 8 Comments

    Air Fryer Teriyaki Chicken Thighs

    Weight Watchers Points4
    Calories: 151kcal
    Carbs: 3g
    Protein: 23g
    Fats: 5g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    air fryer teriyaki chicken thighs on rice.

    If you love delicious teriyaki chicken but thought you needed to go to a restaurant for it, think again! This Air Fryer Teriyaki Chicken recipe is a restaurant-quality dish you can make in less than an hour at home! The sweet and savory flavors and 12 minutes of cooking time make it a star.

    air fryer teriyaki chicken thighs on rice.
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    air fryer teriyaki chicken thighs on rice.

    Air fryer teriyaki chicken thighs is a mouthwatering dish that's not only packed with flavor but also a perfect fit for your lower calorie eating plan. These succulent chicken thighs, marinated in a sweet and savory teriyaki sauce, are a game-changer for anyone looking to indulge their taste buds while keeping an eye on calories or WW Points.

    This flavorful chicken makes an easy weeknight dinner served with air fryer broccoli or green beans on a small bed of rice. It's also great as an ingredient in so many other dishes (ideas included) OR for meal prepping. It's an easy dinner recipe the whole family will love and one you'll definitely want to add to your air fryer recipes collection. 

    Jump to:
    • What makes this skinny?
    • Recipe Ingredients Notes
    • How to make it
    • Pro Tips
    • How to use 
    • How to store leftovers
    • How to Freeze
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    Air frying. This magical method of convection cooking that circulates hot air around food to cook it giving a fried-type end result without loads of oil makes all the difference. 

    Low calorie teriyaki sauce. Our homemade teriyaki sauce is big on flavor and lean on calories. Some store-bought teriyaki sauce can have up to 60 calories per tablespoon! Ours has 16 calories and uses maple 

    A note on chicken thighs. Most people following a lower calorie plan opt for chicken breasts thinking they are lower calorie. They are BUT for the same serving size (3.5 ounces) the difference is only 14 calories! Per 3.5-oz. (100-g) serving: Chicken breast: 165 calories. Chicken thigh: 179 calories.

    Chicken thighs have slightly more fat which keeps them more moist during cooking and gives them more flavor. It's really removing the skin in either chicken breast or chicken thighs that saves the calories. You'll LOVE these juicy chicken thighs!

    Recipe Ingredients Notes

    For the complete ingredient list and amounts, refer to the printable recipe card at the end of the post.

    air fryer teriyaki chicken thighs labelled ingredients.

    Boneless skinless chicken thighs. You'll need 1 pound of chicken thighs (4 thighs) for this recipe. Choose chicken thighs that are similar in size so they will all cook evenly in the same amount of time. 

    Maple Teriyaki Sauce. You'll need a batch of our easy homemade teriyaki sauce and will use ¼ cup to marinate the chicken thighs before air frying them. You can save the remaining sauce for other dishes. We use maple syrup instead of brown sugar but all the other classic teriyaki sauce ingredients: low-sodium soy sauce, rice vinegar, fresh ginger and garlic.

    air fryer teriyaki chicken thighs cooked in air fryer basket.

    How to make it

    STEP 1. Marinate 

    Place the four chicken thighs in a Ziploc style plastic bag. Add the teriyaki sauce, squeeze out as much air as possible and seal the bag (photo 1). Massage the sauce into the chicken from outside of the bag to coat (photo 2). 

    Place in the refrigerator to marinate for 30 minutes.

    air fryer teriyaki chicken thighs recipe steps 1-4.

    STEP 2. Preheat

    Preheat the air fryer to 400 degrees F.

    STEP 3. Air Fry

    Spray the air fryer basket with olive oil spray or avocado spray (high smoke point cooking oil spray to avoid sticking).

    Place the marinated chicken thighs in the air fryer basket in a single layer (discard the bag and marinade sauce) (photo 3).

    Cook for 12 minutes, flipping them over with tongs halfway through (photo 4). The internal temperature of the chicken needs to reach 165 degrees F internal temperature to be done. Adjust cooking time as needed for your air fryer.

    air fryer teriyaki chicken thighs cooked in air fryer basket.

    Pro Tips

    Size matters. The thickness of the chicken thighs affects the cooking time, not just the weight. Monitor during the cooking process to avoid over cooking or under cooking. The most accurate way to determine doneness is with an instant read food thermometer or meat thermometer inserted into the thickest part of the chicken.

    Air Fryer cooking. Every brand, style and power air fryer cooks slightly differently. It's important to monitor the cooking process for your air fryer and adjust the cooking time accordingly. We developed and tested this recipe in a Cosori XL 5.8 quart Air Fryer (1700 watt machine). Your air fryer may cook slightly faster or slower.

    air fryer teriyaki chicken thighs in rice bowl.

    How to use 

    Air fryer teriyaki boneless chicken thighs are a versatile ingredient that can be used in various lower-calorie recipes to create delicious and satisfying meals. Here are some ideas:

    1. Teriyaki Chicken Salad. Slice the air-fried teriyaki chicken thighs into thin strips and toss them into a fresh salad made with mixed greens, cherry tomatoes, cucumber, and bell peppers. Drizzle a light sesame ginger dressing or a low-calorie teriyaki sauce for extra flavor without adding too many calories.
    2. Teriyaki Chicken Lettuce Wraps. Use large lettuce leaves as wraps and fill them with shredded teriyaki chicken, thinly sliced veggies like carrots and cucumbers, and a sprinkle of chopped cilantro. Top it off with a low-calorie peanut sauce or hoisin sauce for added flavor.
    3. Teriyaki Chicken Stir-Fry. Create a flavorful stir-fry by sautéing teriyaki chicken pieces with a variety of low-calorie vegetables like broccoli, snow peas, and bell peppers. Use a reduced-sodium teriyaki sauce and serve it over cauliflower rice for a satisfying and low-carb meal.
    4. Teriyaki Chicken Bowl. Make a teriyaki chicken bowl with a base of cauliflower rice or brown rice. Add your air-fried chicken on top and include steamed broccoli, sliced avocado, and a drizzle of low-calorie teriyaki sauce. Garnish with white sesame seeds and green onions.
    5. Teriyaki Chicken Lettuce Cups. Fill large Boston lettuce leaves with teriyaki chicken and top them with shredded carrots, sliced radishes, and a sprinkle of chopped peanuts for crunch. Serve with a low-fat Greek yogurt sauce or tahini-based sauce.
    6. Teriyaki Chicken and Veggie Skewers. Thread air-fried teriyaki chicken chunks onto skewers with colorful bell peppers, zucchini, and red onion. Grill or air fry the skewers until the veggies are tender and slightly charred. Serve with a side of quinoa or brown rice.
    7. Teriyaki Chicken Wrap. Wrap the teriyaki chicken in a whole wheat or low-carb tortilla with crisp lettuce, sliced cucumbers, and a dollop of Greek yogurt-based dressing. This portable option makes for a satisfying and lower-calorie lunch.

    Remember to be mindful of portion sizes and the ingredients you use to keep your dishes lower in calories. 

    How to store leftovers

    Leftover chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. 

    How to Freeze

    If you want to store leftovers in the freezer, allow the cooked chicken to fully cool. Place in an airtight freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator.

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    Recipe

    Air Fryer Teriyaki Chicken Thighs

    Weight Watchers Points4
    Click to track Weight Watchers Points
    Sweet and savory teriyaki marinated juicy chicken thighs cook fast in the air fryer. They are a delicious main dish or ingredient in other recipes like bowls or wraps. Perfect for meal prepping too!
    5 from 98 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Asian
    Diet: Gluten Free, Low Calorie
    Prep Time: 5 minutes minutes
    Cook Time: 12 minutes minutes
    Marinating time: 30 minutes minutes
    Total Time: 47 minutes minutes
    Servings: 4
    Calories: 151kcal
    Author: Toni Dash
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    Equipment

    air fryer

    Ingredients

    • 1 pound boneless skinless chicken thighs you'll need 4 thighs
    • ¼ cup maple Teriyaki Sauce our homemade recipe

    Instructions

    • Place the four chicken thighs in a Ziploc style plastic bag. Add the teriyaki sauce, squeeze out as much air as possible and seal the bag.
      Massage the sauce into the chicken from outside of the bag to coat.
      1 pound boneless skinless chicken thighs, ¼ cup maple Teriyaki Sauce
    • Place in the refrigerator to marinate for 30 minutes.
    • Preheat the air fryer to 400 degrees F.
    • Spray the air fryer basket with olive oil spray or avocado spray (high smoke point cooking oil spray to avoid sticking).
    • Place the marinated chicken thighs in the air fryer basket in a single layer (discard the bag and marinade sauce).
    • Cook for 12 minutes, flipping them over with tongs halfway through.
      The internal temperature of the chicken needs to reach 165 degrees F internal temperature to be done. Adjust cooking time as needed for your air fryer.

    Notes

    How to Store 
    Leftover chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. 
    How to Freeze
    If you want to store leftovers in the freezer, allow the cooked chicken to fully cool. Place in an airtight freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator.

    Nutrition

    Calories: 151kcal | Carbohydrates: 3g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 108mg | Sodium: 790mg | Potassium: 318mg | Fiber: 0.02g | Sugar: 3g | Vitamin A: 27IU | Calcium: 15mg | Iron: 1mg
    air fryer teriyaki chicken thighs on rice.
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 98 votes (90 ratings without comment)

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      Recipe Rating




    1. Jessica says

      September 28, 2023 at 9:26 am

      5 stars
      I love teriyaki anything so when I saw these, I knew I had to make them. They're so delicious and tender. Thank you so much!

      Reply
    2. Shar says

      September 28, 2023 at 9:17 am

      5 stars
      So tender and juicy! These air fryer chicken thighs are one of our on repeat recipe. They're packed with flavors and so satisfying!

      Reply
    3. Amy says

      September 28, 2023 at 8:45 am

      5 stars
      This turned out deliciously juicy and flavorful in the air fryer. Great recipe! Thanks for sharing!

      Reply
    4. Tara says

      September 28, 2023 at 7:45 am

      5 stars
      Oh yum! You had me at the 12 minute cooking time. This chicken was fantastic and I love how easily it came together in the air fryer.

      Reply
    5. Stephanie says

      September 28, 2023 at 7:30 am

      5 stars
      These teriyaki chicken thighs cooked up perfectly in my air-fryer. The maple teriyaki sauce makes this dish really special.

      Reply
    6. dana says

      September 28, 2023 at 7:21 am

      5 stars
      I love this recipe so much! I'm a sucker for a good homemade sauce. This is so much better than any store bought Teriyaki I've ever had!

      Reply
    7. Kate says

      September 28, 2023 at 7:14 am

      5 stars
      This was so quick and easy, with lots of great teriyaki flavor.

      Reply
    8. Dina and Bruce says

      September 28, 2023 at 6:57 am

      5 stars
      Okay y'all read my mind! We just used your sauce on salmon, and I said, this needs to be used in more recipes! Well, guess what? We made these thighs, and they were incredible!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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