Smoky chicken thighs and broccoli

Keto · 4 servings · US measures · 12 min active per base batch per four-serving batch

Total time: 35 min

Smoky chicken thighs with roasted broccoli.

Start broccoli five minutes after chicken; shake broccoli once.

The listed pan and basket capacity, cook times, and thermometer endpoint are for four servings.

Ingredients are scaled; keep food thickness, spacing, settings and safe endpoints fixed. Timings assume the four-serving batch and specified shortcuts. More food can require additional batches.

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.

Ingredients

• 680g Boneless skinless chicken thighsraw, thawed, unfolded; no more than ¾ inch thick
• 454g Broccoli floretsabout 1½ inches across
• 27g Olive oilas purchased · Half to broccoli; half to chicken.
• 2g Smoked paprika
• 3g Garlic powder
• ½ tsp Dried oregano
• 5g Fine saltUse the proportional split described in the method.
• to taste Black pepper
• 15g Lemon juiceunsweetened
• 8g Nutritional yeastflakes · Add after cooking.

Before you start

• Two air fryers with uncrowded baskets
• Instant-read thermometer
• Separate raw-poultry bowl and clean serving tools

Prepare cold sides first. Keep raw-poultry tools separate; use clean serving utensils. Probe more than one thick piece. A timer is not a doneness test.

Cook

1. Prepare

   Preheat both fryers to 390°F. Toss broccoli with half the oil and one third of the salt; load one basket without crowding. In a separate bowl coat chicken with the remaining oil and salt, paprika, garlic, oregano, and pepper.

2. Cook

   Put unfolded thighs smooth-side up in the other basket without overlapping. Start chicken. Five minutes later, start broccoli.

3. Finish

   Shake broccoli once halfway through its 10–14-minute cook. Chicken usually needs 16–22 minutes; check the thickest pieces for 165°F. No chicken flip is required, though the underside browns less. Finish broccoli with lemon and nutritional yeast. Broccoli is ready when stems are fork-tender and crowns are lightly browned; time alone is not its endpoint.

Where your attention goes

• Preheat and load chicken · 7–9 min

  Start chicken first; preheat overlaps prep.

• Start broccoli · 5 min after chicken

  Load broccoli basket.

• Cook · Chicken 16–22 min; broccoli 10–14 min

  Shake broccoli once halfway; check chicken thickest pieces for 165°F.

• Finish · 2 min

  Add lemon and yeast after cooking.

Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Capacity fallback

If baskets cannot hold the batch, use two oven pans at 425°F for about 20–25 min; allow 35–40 min total and check chicken for 165°F.

Why this works

Smoked paprika and oregano season the thighs while lemon and yeast sharpen the broccoli after cooking.

• Chicken underside browns less without a flip.
• Keep yeast out of the fryer to avoid scorching.

Nutrition per serving

Calories: 317 kcal; protein: 37.9 g; total carbs: 9.5 g; fiber: 3.8 g; net carbs: 5.7 g

Per adult: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.

Thiamin (B1)

1.7 mg · 145% DV

Vitamin B12

3.3 mcg · 137% DV

Riboflavin (B2)

1.7 mg · 133% DV

Vitamin C

103 mg · 114% DV

Vitamin K

126 mcg · 105% DV

Niacin (B3)

16 mg · 103% DV

Vitamin B6

1.7 mg · 103% DV

Folate

324 mcg DFE · 81% DV

Selenium

42 mcg · 77% DV

Cholesterol

160 mg · 53% DV

Phosphorus

408 mg · 33% DV

Zinc

3.4 mg · 31% DV

Sodium

640 mg · 28% DV

Choline

114 mg · 21% DV

Copper

0.2 mg · 20% DV

Total fat

14 g · 18% DV

Potassium

833 mg · 18% DV

Vitamin E

2.4 mg · 16% DV

Magnesium

66 mg · 16% DV

Saturated fat

2.9 g · 15% DV

Iron

2.5 mg · 14% DV

Manganese

0.3 mg · 13% DV

Vitamin A

61 mcg RAE · 7% DV

Calcium

70 mg · 5% DV

Listed allergens: None in the specified ingredients. Check purchased labels and cross-contact.

First-cook checks

• Smaller fryer baskets require the oven fallback or extra batches.
• Check every packaged ingredient label for additional allergens; this data is not an allergy guarantee.

Leftovers

Refrigerate in shallow containers within two hours, or one hour above 90°F. Use within 3–4 days or freeze; reheat to 165°F. Keep cold greens and yogurt separate.

Sources

• USDA FoodData Central source data
  https://fdc.nal.usda.gov/download-datasets/
• FoodSafety.gov safe minimum temperatures
  https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
• Bob's Red Mill nutritional yeast label
  https://www.bobsredmill.com/product/nutritional-yeast
• USDA poultry handling guidance
  https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/chicken-farm-table

These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.