Air-fried chicken leg quarters offer a delicious and versatile meal solution, perfect for those seeking both flavor and health-conscious options. With skin on, a typical serving contains approximately 535 calories, while removing the skin reduces this to about 412 calories. However, it’s important to remember that additional ingredients such as oils, breading, sauces, and seasonings can significantly alter the total caloric content. This comprehensive guide will show you how to prepare delectable keto chicken leg quarters (comprising both the thigh and drumstick, often referred to as chicken Maryland) using your air fryer. Our easy-to-follow recipe ensures a quick cooking process, resulting in healthy chicken leg quarters with perfectly crispy skin, all without the need for flour or excessive oil.

📋 Air Fried Chicken Leg Quarter Calories: A Detailed Breakdown

Understanding the nutritional profile of your meals is crucial for maintaining a balanced diet, especially when following specific eating plans like keto. So, how many calories are in a chicken leg quarter when prepared in an air fryer? According to calculations derived from Cronometer for a homemade preparation, a single air-fried chicken leg quarter, weighing approximately 12 ounces (340g) with the skin on, provides about 535 calories, 0 grams of net carbs, and a robust 41 grams of protein. This nutritional estimate accounts for the bone weight being subtracted but does not factor in any fat rendered during the air frying process, meaning the actual consumed calories might be slightly lower.

It’s important to note that this caloric information pertains to a plain, dark meat chicken leg quarter. It excludes any extra calories that might come from added oils, breadings, or high-calorie sauces and seasonings you choose to incorporate into your dish. For instance, a basic air-fried chicken drumstick with skin, typically weighing around 133 grams, contains approximately 214 calories, as per Cronometer data.

Calories in Air Fryer Chicken Leg Without Skin

For those aiming to reduce fat and calorie intake, removing the skin is a popular choice. A single air-fried chicken leg quarter without the skin contains roughly 412 calories, according to Cronometer. This figure is based on a plain 12-ounce (340g) chicken thigh and drumstick with the skin removed after cooking, accounting for the bone weight. While cooking with skin can enhance flavor and moisture, removing it post-cooking offers a significant calorie reduction without compromising much on the initial juiciness locked in by the skin during cooking.

Impact of Flour and Oil on Calories

The calorie count for an air-fried chicken leg with flour or added oil can vary widely depending on the recipe and quantities used. As a general guideline, incorporating each tablespoon of flour adds approximately 28 calories to a serving of chicken. Therefore, a chicken leg and thigh lightly dusted with one tablespoon of flour would contribute an estimated 563 calories to your meal. When it comes to cooking oils, each tablespoon can add about 40 calories. However, for a quick spritz of oil spray or using sugar-free herb seasonings, the added calories are generally considered negligible, allowing you to enjoy rich flavors without significantly impacting your calorie goals. This highlights the air fryer’s advantage in achieving crispy results with minimal oil compared to traditional deep frying.

Carbohydrate Content of Chicken Leg Quarters

One of the most appealing aspects of chicken leg quarters, especially for those on ketogenic or low-carb diets, is their naturally zero-carb profile. A plain chicken leg quarter contains 0 grams of carbohydrates, making it an excellent foundation for keto-friendly meals. Carbohydrates are primarily introduced through additional ingredients like flour (used in breading or batter), sugary seasonings, and high-sugar sauces such as BBQ sauce or ketchup. By carefully selecting your accompaniments and seasonings, you can easily maintain the low-carb nature of this delicious cut of chicken.

⭐ Mastering Keto Chicken Leg Quarters in the Air Fryer

Preparing succulent keto chicken leg quarters in an air fryer is surprisingly simple and requires only a few basic ingredients: chicken leg quarters, a light cooking spray, and your choice of salt and pepper or a keto-friendly seasoning blend. This method not only delivers incredibly flavorful results but also makes healthy eating effortless and enjoyable.

Here are the detailed, step-by-step instructions to create truly amazing keto chicken quarters:

1

Prepare and Season: Begin by preheating your air fryer to 400°F (200°C) for 5 minutes. While the air fryer heats, lightly spray the chicken leg quarter with cooking oil spray. Generously season both sides of the chicken to your preference. For a fantastic keto option, consider using a specialized keto BBQ seasoning to impart a rich, smoky flavor without added sugars.

First Air Fryer Pass: Carefully place the seasoned chicken leg quarter into the air fryer basket, ensuring the skin side is facing down. This initial placement helps achieve maximum crispiness. It’s crucial not to stack or overcrowd the chicken; for optimal air circulation and even cooking, you’ll likely only be able to cook 1-2 pieces at a time, depending on your air fryer’s size. Air fry for 20-25 minutes at 400°F (200°C).

Chicken leg quarters, which simply consist of a chicken thigh with the drumstick still attached, are an incredibly economical cut of poultry. Often priced at just $1-1.50 per pound, they present a significant value compared to boneless, skinless chicken breasts, which can easily cost $5-6 per pound. This makes them an excellent choice for budget-conscious meal planning without sacrificing flavor or nutritional value.

This versatile air fryer chicken leg quarter recipe can be successfully prepared in various air fryer models, including popular brands like Ninja Foodi, Philips, Power Air Fryer, Cosori, Nuwave, Instant Vortex, and Cuisinart. It’s worth noting that smaller air fryers sometimes cook food a bit faster due to more concentrated heat. Therefore, we highly recommend closely monitoring your chicken the first time you make this recipe. This allows you to fine-tune the cooking times as needed for your specific appliance, ensuring perfect results every time.

⏲️ Optimal Keto Chicken Leg Quarters Cooking Time and Temperature

For perfectly cooked, juicy, and crispy chicken, getting the cooking time and temperature right in your air fryer is key. How long do chicken leg quarters go in the air fryer? Large chicken leg quarters typically require approximately 28 minutes of total cooking time in an air fryer preheated to 400°F (200°C). Our testing indicates optimal results by air frying the chicken for 23 minutes with the skin side down, then flipping it and air frying for an additional 5 minutes to achieve that coveted golden-brown crispness. Always use a meat thermometer to confirm the internal temperature reaches 165°F (74°C) for food safety.

🍗 Delicious Side Dishes for Air Fried Chicken Leg Quarters

Air-fried chicken leg quarters pair wonderfully with a variety of side dishes, whether you’re sticking to a low-carb diet or simply looking for tasty accompaniments. Here are some fantastic suggestions to complete your meal:

• Air Fryer Frozen Vegetables: Quick, easy, and perfectly crisp, a great low-carb option.
• Air Fryer Jicama Fries: A fantastic, lower-carb alternative to traditional potato fries, offering a satisfying crunch.
• Cloud Bread with Greek Yogurt: A light, airy, and keto-friendly bread substitute.
• Air Fryer Spaghetti Squash: A versatile, low-carb pasta alternative that absorbs flavors beautifully.
• Keto Fried Green Beans: Crispy and flavorful, these make an excellent vegetable side.

For those not on a low-carb diet, classic sides like pasta, rice, and roasted potatoes are also excellent choices that complement the rich flavor of chicken leg quarters.

Air Fried Chicken Leg Quarter (Calories + Keto Air Fryer Recipe)

Summer Yule

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FAQs: Your Questions About Air Fryer Chicken Leg Quarters Answered

Here are answers to some of the most common questions about preparing and storing air-fried chicken leg quarters, helping you master this easy and delicious recipe.

How to Store Air Fryer Chicken Quarters Leftovers?

Proper storage is key to enjoying your leftovers safely and deliciously. Store any remaining air-fried chicken leg quarters in an airtight container in the refrigerator for up to 3-4 days. For longer storage, you can freeze chicken legs. However, we highly recommend removing the skin before freezing, as it tends to lose its crisp texture and can become soggy once thawed. When reheating from the refrigerator, a quick pass back in the air fryer (about 5-10 minutes at 350°F/175°C) can help restore some crispiness.

Can You Make Air Fryer Breaded Chicken Leg Quarters?

Absolutely! Air fryers are fantastic for achieving crispy breaded chicken with much less oil than traditional frying. You can certainly make air-fried breaded chicken leg quarters using conventional whole-grain bread crumbs for a classic taste. For those following a keto or low-carb diet, excellent alternatives include seasoned pork panko (pork rind crumbs) or almond flour, which both create a wonderfully crispy coating. Be sure to explore our other air fryer chicken recipes for more delicious breaded chicken ideas!

Can You Stack Chicken Legs in an Air Fryer?

For the absolute best results, it is crucial to arrange chicken legs in a single layer within your air fryer basket. Avoiding stacking or overcrowding allows the hot air to circulate freely around each piece of chicken. This ensures even cooking, uniform crisping of the skin, and prevents steaming, which can lead to soggy results. If you have multiple leg quarters, it’s always better to cook them in batches. Patience here pays off with superior texture and flavor.

What Are Some Recommended Seasonings for Chicken Leg Quarters?

Chicken leg quarters are incredibly versatile and can be seasoned in countless ways to suit any palate. Their rich, dark meat flavor pairs well with a wide array of spices. Some popular and highly recommended seasonings for air-fried chicken drumsticks and legs include garlic powder, onion powder, bold jerk seasoning, classic Italian seasoning, a touch of chili powder, aromatic curry powder, smoky paprika, and various BBQ rubs. Of course, a simple blend of salt and freshly ground black pepper is always a timeless choice. Don’t be afraid to experiment; chicken acts as a perfect canvas for your favorite spices and flavor combinations!

👩🏻‍🍳 Discover More Easy Air Fryer Chicken Recipes

If you’re looking for more convenient and delicious ways to prepare chicken in your air fryer, you’ve come to the right place! The air fryer is a game-changer for making healthy and flavorful chicken dishes. Explore our other easy air fryer chicken recipes for inspiration:

• Air Fryer Chicken Schnitzel (Keto, Low Carb): Crispy, thin chicken cutlets without the deep-fryer mess.
• Air Fryer BBQ Chicken Breast: Tender, smoky chicken breasts, perfect for a quick weeknight meal.
• Chicken Nuggets in Air Fryer: Achieve perfectly crisp frozen nuggets, a family favorite.
• Air Fryer Popcorn Chicken: Small, bite-sized chicken pieces, ideal for appetizers or snacks.
• Ninja Foodi Breaded Chicken Breast: Learn how to get perfectly golden and juicy breaded chicken breasts.
• Keto Buffalo Chicken Wings: Spicy, savory wings that are low-carb and incredibly satisfying.