As I passed by the sizzling skillet, the tantalizing aroma of spicy Buffalo sauce danced through the air, awakening my taste buds. It’s moments like these that remind me why I adore cooking—bringing flavors to life while creating something delicious. Today, I’m excited to share my recipe for Buffalo Chicken Thighs, a spicy high-protein dish that’s not only gluten-free but also perfect for those following a keto or Whole30 lifestyle! In just under 30 minutes, you can whip up this mouthwatering meal that’s as ideal for busy weeknights as it is for game day gatherings. With juicy, tender chicken coated in that bold, zesty sauce, prepare to impress your family and friends; they’ll be asking for seconds! So, are you ready to bring some heat to your dinner table? Let’s get cooking!

Why Are Buffalo Chicken Thighs a Must-Try?
Flavor Explosion: Each bite is bursting with the robust heat of spicy Frank’s Hot Sauce, making it a standout among weeknight meals.
Healthy Twist: Packed with high protein and gluten-free, these thighs cater to your wellness goals without sacrificing taste—ideal for keto or Whole30 diets.
Quick and Easy: In under 30 minutes, you can have a restaurant-quality dish ready to serve, saving you time while impressing your guests.
Versatile Cooking Options: Choose between the air fryer or oven methods, giving you flexibility based on your preference and kitchen equipment.
Crowd-Pleaser: Perfect for gatherings, game day, or a cozy family dinner; everyone loves the crispy texture and zesty flavor that makes these Buffalo Chicken Thighs unforgettable.
For more delicious chicken recipes, check out my Cheesy Cajun Chicken or Low Carb Chicken options!
Buffalo Chicken Thigh Ingredients
• Perfect for high-protein lovers!
For the Chicken
- Boneless Skinless Chicken Thighs – This is your main protein source, about 1-1½ lbs.; trim visible fat for a better texture.
- Olive Oil – Helps keep the meat juicy while enhancing flavor; substitute with avocado oil if you prefer.
For the Sauce
- Hot Sauce (e.g., Frank’s) – Provides that authentic Buffalo flavor; adjust the quantity based on your spice tolerance—go for sugar-free options if you’re on a keto diet.
- Garlic Powder – Adds savory depth to the dish; no substitutions needed for the best flavor.
- Onion Powder – Enhances the overall flavor profile; no substitutions needed.
- Black Pepper – A basic seasoning that rounds out the taste; freshly ground is ideal and can be adjusted to your liking.
- Extra Salt – Depending on the hot sauce used; skip this if your sauce is already saltier, like Frank’s.
Get ready to enjoy crispy, spicy, and utterly delicious Buffalo Chicken Thighs that will have your taste buds dancing!
Step‑by‑Step Instructions for Buffalo Chicken Thighs
Step 1: Marinate the Chicken
In a mixing bowl, whisk together ⅓ cup of hot sauce, olive oil, garlic powder, onion powder, and black pepper until blended. Trim any excess fat from 1-1½ lbs of boneless skinless chicken thighs and poke several holes in the meat with a fork to allow the marinade to penetrate. Place the chicken in the marinade, cover, and let it sit in the refrigerator for at least 1 hour, or overnight for enhanced flavor.
Step 2: Prepare for Baking
Preheat your oven to 425°F (220°C) while you arrange the marinated chicken on a baking tray lined with parchment paper. Ensure that the thighs are placed in a single layer to allow for even cooking. This is the perfect time to check that your chicken is well-coated in that spicy marinade; the visual appeal will set the stage for delicious Buffalo Chicken Thighs.
Step 3: Baking Time
Slide the baking tray into the preheated oven and bake for about 25 minutes. You’ll know the chicken is ready when it reaches an internal temperature of 165°F (74°C). To achieve that delightful crispy exterior reminiscent of Buffalo wings, switch to the broiler setting for an additional 1-3 minutes, keeping a close eye to prevent burning.
Step 4: Air Fryer Method
If you prefer to use an air fryer, preheat it to 380°F (193°C) and lightly spray the basket with non-stick spray. Arrange the marinated chicken thighs in a single layer, ensuring they don’t overlap for optimal air circulation. Air fry them for 10 minutes, then flip and cook for an additional 8-10 minutes, keeping an eye out for a crispy golden-brown finish.
Step 5: Toss and Serve
Once your Buffalo Chicken Thighs are perfectly cooked, remove them from the oven or air fryer. Toss the hot thighs in any remaining hot sauce to intensify the flavor before serving. The spicy aroma will fill your kitchen, setting the tone for a satisfying meal. Plate them up and enjoy the crispy, juicy meat with your favorite side dishes!

Storage Tips for Buffalo Chicken Thighs
- Fridge: Store leftover Buffalo Chicken Thighs in an airtight container for up to 4 days. This keeps the chicken juicy and flavorful, ready for salads or quick reheating.
- Freezer: For long-term storage, freeze the cooked thighs in a single layer on a baking sheet, then transfer to a freezer bag for up to 3 months. This preserves the spicy goodness!
- Reheating: When ready to enjoy, reheat in the oven at 350°F (175°C) for about 15-20 minutes, or until heated through, to maintain crispy skin.
- Avoid Room Temperature: Do not leave Buffalo Chicken Thighs out at room temperature for more than 2 hours, as this can pose food safety risks.
What to Serve with Buffalo Chicken Thighs
A hearty feast awaits when you pair these zesty chicken thighs with complementary sides that elevate your meal to new heights.
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Creamy Coleslaw: This cool, crunchy side balances the spicy kick of the chicken, providing a refreshing contrast to each bite. The creaminess helps soothe those fiery flavors while adding delightful texture.
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Savory Roasted Vegetables: A medley of roasted carrots, bell peppers, and broccoli adds earthy notes and vibrant colors to your plate. Toss them with olive oil and herbs for an aromatic side that perfectly complements the heat.
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Crispy Sweet Potato Fries: These naturally sweet fries are the perfect comfort food pairing. Their crispiness and subtle sweetness provide a lovely contrast to the spicy Buffalo Chicken Thighs.
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Classic Caesar Salad: The crisp romaine lettuce and creamy dressing offer a refreshing crunch that balances the spice. It’s a satisfying side that brightens your meal while being utterly delicious.
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Garlic Mashed Potatoes: Creamy and buttery, these mashed potatoes are a comforting addition, soaking up the spicy sauce from the chicken. They create a fulfilling dish that warms the soul.
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Zesty Corn Salad: This bright mix of sweet corn, cherry tomatoes, and cilantro adds a burst of flavor that harmonizes with the spicy notes of the chicken. A squeeze of lime brings everything together beautifully.
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Ice-Cold Beverages: Pair your meal with a crisp lager or refreshing iced tea. These drinks help to cool your palate while enhancing the entire experience of the spicy Buffalo Chicken Thighs.
Expert Tips for Buffalo Chicken Thighs
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Marinate Longer: Allowing the chicken to marinate overnight deepens the flavor and ensures a more succulent finish. Don’t rush this step!
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Check Temperature: Always use a meat thermometer to verify the internal temperature reaches 165°F. This ensures safety and optimal juiciness in your Buffalo Chicken Thighs.
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Crispy Finish: For extra crispiness, broil the thighs for the last few minutes. Stay close to the oven to prevent burning the flavorful coating.
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Air Frying Note: If using bone-in thighs, increase the cooking time by 5-10 minutes per side. This ensures they reach the desired crispiness and doneness.
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Avoid Overcrowding: Whether you bake or air fry, make sure the chicken pieces aren’t overlapping. This allows for consistent cooking and crisping throughout.
Buffalo Chicken Thighs: Flavorful Adaptations
Customize your Buffalo Chicken Thighs experience with these exciting variations and substitutions for even more flavor and enjoyment!
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Bone-In Variation:
Swap boneless thighs for bone-in, skin-on for richer flavor and juiciness. Just remember to adjust your cooking time to ensure they cook through perfectly! -
Oil Substitute:
Use avocado oil instead of olive oil for a higher smoke point and a slightly nutty flavor. It pairs wonderfully with the spices! -
Heat Level Booster:
Add cayenne pepper or a splash of your favorite chili sauce to the marinade for an extra kick. This is perfect for heat-seekers who want to turn up the spice! -
Sweet Heat Twist:
Mix in a tablespoon of honey or maple syrup with the hot sauce for a sweet and spicy glaze that caramelizes beautifully in the oven. -
Herb Infusion:
Incorporate fresh herbs like chopped parsley or cilantro into the marinade for a burst of freshness. The herbs will add color and an aromatic lift to your dish! -
Gluten-Free Breading:
Craving a crispy crust? Lightly coat the chicken in almond flour before cooking, adding a crunchy texture while keeping everything gluten-free! -
Creamy Dip Companion:
Serve these thighs with a creamy blue cheese or ranch dressing on the side. It’s the perfect cooling counterpart to the spicy heat!
For even more chicken goodness, don’t miss checking out my French Chicken Casserole which promises a comforting twist, or my Dump Bake Chicken for a hassle-free meal! Enjoy your culinary adventure!
Make Ahead Options
These Buffalo Chicken Thighs are perfect for busy cooks looking to save time during the week! You can marinate the chicken thighs in the spicy mixture for up to 24 hours in advance for maximum flavor. Simply prepare the marinade, coat the chicken, and refrigerate until you’re ready to cook. If you’d like, you can also pre-cook the thighs and refrigerate them for up to 3 days. When it’s time to serve, just reheat them in the oven or air fryer until warmed through, ensuring they stay juicy and tender. With these make-ahead tips, you’ll enjoy delicious Buffalo Chicken Thighs with minimal effort on busy weeknights!

Buffalo Chicken Thighs Recipe FAQs
How do I select the best chicken thighs for this recipe?
Absolutely! When choosing chicken thighs, look for ones that are firm, plump, and have a light pink hue. Avoid those with dark spots or an off smell, as these are indicators of spoilage. Bone-in, skin-on thighs can add an extra layer of texture and flavor, so feel free to opt for those if you’re looking for a richer taste.
What’s the best way to store leftover Buffalo Chicken Thighs?
Very! After enjoying your delicious Buffalo Chicken Thighs, store any leftovers in an airtight container in the refrigerator for up to 4 days. This keeps the chicken juicy and tasty for meals throughout the week. If you’re using them in salads or wraps, they’ll add a fantastic kick!
Can I freeze Buffalo Chicken Thighs, and if so, how?
Absolutely! For long-term storage, after letting the cooked thighs cool, place them in a single layer on a baking sheet and freeze until solid (about 1-2 hours). Then, transfer them to a freezer bag for up to 3 months. This method prevents them from sticking together. When you’re ready to enjoy, simply reheat in the oven or air fryer to restore their crispy texture.
What should I do if my chicken thighs aren’t crispy enough?
Very! If your Buffalo Chicken Thighs aren’t crispy, you might try broiling them for an additional 1-3 minutes in the oven to get that signature texture. Just remember to keep a close eye during this step to avoid burning! Alternatively, ensure your air fryer basket isn’t overcrowded, allowing hot air to circulate around each piece for a more consistent crispness.
Are there any dietary concerns for this recipe?
Definitely! This recipe is gluten-free and fits well within both keto and Whole30 diets, making it a great option for those with specific dietary needs. However, always ensure that your hot sauce is sugar-free if you’re following a strict keto plan. If you’re serving these to pets or children, keep the spicy sauce separate as it might be too intense for them.
How long should I marinate the chicken thighs for optimal flavor?
For the best results, I recommend marinating your chicken thighs for at least 1 hour, but preferably overnight. This allows the flavors to fully penetrate the meat, resulting in succulent, spice-infused chicken. Don’t skip this step—it’s a game changer!

Buffalo Chicken Thighs: Crispy, Spicy, and Healthy Delight
Ingredients
Equipment
Method
- In a mixing bowl, whisk together hot sauce, olive oil, garlic powder, onion powder, and black pepper until blended. Trim fat from chicken thighs and poke holes in the meat. Marinate in the fridge for at least 1 hour.
- Preheat oven to 425°F (220°C). Arrange marinated chicken on a baking tray lined with parchment paper in a single layer.
- Bake for about 25 minutes or until chicken reaches 165°F (74°C). Switch to broiler for 1-3 minutes for a crispy finish.
- For air fryer, preheat to 380°F (193°C) and arrange chicken in a single layer. Air fry for 10 minutes, flip, and cook an additional 8-10 minutes.
- Remove from oven or air fryer, toss in remaining hot sauce, and serve immediately.

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