This oven baked chicken thighs recipe is naturally gluten free and packed with protein that’ll have you going back for seconds – possibly thirds because they’re that good. Chicken thigh recipes have so much flavor– we love baked chicken thighs at our house and know you will too!
This Easy Baked Chicken Thighs Recipe is a simple 30-minute dinner and great for the whole fam!
Oven baked chicken thighs can be a little intimidating if you’ve never made them before. Confused about how to get the perfectly baked chicken thigh? I’m answering all of your questions and giving you guys the perfect baked chicken thighs recipe!
How Long to Cook Chicken Thighs?
If you haven’t invested in a meat thermometer, I highly suggest doing so! It takes the stress out of cooking meat and basically does the work for you.
The key to perfectly cooked oven baked chicken thighs is to not overcook them – they’ll be super dry and just plain yuck. Make sure your baked chicken thighs reach a perfect 165 degrees F in the thickest part of the meat which can be accomplished by following the cooking time in the recipe below.
How to Cook Chicken Thighs in the Oven?
I love using a rimmed baking sheet to cook chicken thighs in the oven. Keeps the juices in the pan with all of the incredible flavor. Remember to preheat your oven beforehand so it’s heated when your chicken thighs are ready to go into the oven!
The key for how to cook chicken thighs in the oven is the cook time – make sure you don’t over cook them! A meat thermometer is so key to this so I HIGHLY suggest using one. Otherwise, it’s a guessing game on whether or not they’re done because oven cooking quality may vary depending on the type of oven you have.
What to Make with Chicken Thighs?
Personally I love pairing chicken thighs with veggies like broccoli, carrots, sweet potatoes and butternut squash. There are also sides like mashed potatoes, cauliflower mac n cheese (YES), or roasted veggies that are simply amazing with baked chicken thighs!
How Many Calories in a Chicken Thigh?
Calories vary depending on the type of chicken thigh you’re using – boneless skinless or boneless skin on.
- 3.5oz ounce boneless skinless chicken thigh contains 119 calories
- 3.5oz boneless skin on chicken thigh contains 211 calories.
Nutritional differences in chicken thighs vs chicken breast?
Chicken thighs and breasts are both great sources of lean protein. However, there are several nutritional differences between each.
A 3.5oz boneless skinless chicken breast contains 114 calories, 21g protein, 2.5g fat, and 0.6g saturated fat. It’s important to note that the nutritional content of chicken thighs differs based on skinless or skin on. A 3.5oz skinless chicken thigh has 119 calories, 19.7g protein, 3.9g fat and 1g saturated fat. On the other hand, a 3.5oz skin on thigh has 211 calories, 17.3g protein, 15.3g fat and 4.3g saturated fat.
The skin on chicken thighs is a primary source of fat which is why those particular types of thighs have higher amounts of fat and saturated fat.
Are you a busy mom with no time or motivation to whip up a healthy dinner during the week? Well this recipe will change your mind! Seriously you guys – try it. Try this recipe along with plenty of other recipes in my weeknight archives on the blog 🙂
Looking to be more efficient when it comes to weeknight dinners? Check out my post on How To Meal Prep For The Week | Healthy Meal Prep for Busy Moms, it’ll make your weeknight dinner life a breeze!
Other weeknight dinner recipes:
- 2 lbs. boneless skinless chicken thighs
- 1 cup apple juice
- 2 Tbsp apple cider vinegar
- 2 Tbsp maple syrup
- Salt & pepper
- 1 tsp Italian seasonings
- 1/2 tsp ground mustard
- 1 tsp ground ginger
- 1 lb carrots
- 1 head broccoli
- Avocado oil
- Preheat oven to 400 degrees F
- Place chicken thighs in gallon size ziplock bag
- Combine avocado oil, apple juice, apple cider vinegar, maple syrup and seasonings in bowl; pour over chicken and let marinate for at least 15 minutes
- Line rimmed sheet pan with foil or parchment paper; lay out seasoned chicken thighs and sliced veggies on sheet pan
- Bake for 30-35 minutes until chicken reaches an internal temperature of 165 degrees F
- Category: Dinner
- Method: Oven
- Cuisine: American
- Serving Size: 1/4 recipe
- Calories: 480
- Sugar: 22g
- Sodium: 278mg
- Fat: 17g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 50g
- Cholesterol: 190mg
Keywords: Baked Chicken Thighs Recipe
Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.
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