Low sodium boneless skinless chicken thigh recipes

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This easy recipe for sheet-pan roasted chicken thighs is a basic building-block recipe for meal prep. You can easily double the recipe or change the seasoning to suit your tastes.

Source: EatingWell.com, March 2018

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Tips

To make ahead: Refrigerate for up to 3 days or freeze for up to 3 months

This tender and crispy, Italian baked chicken thighs recipe is incredibly easy and made in the oven in about 35 minutes! Bone-in chicken thighs are marinated with garlic cloves, olive oil, Italian seasoning, and fresh lemon juice for the best bold flavors.

Way better than boneless chicken thighs, this easy-baked chicken thighs recipe features some of the crispiest and juiciest chicken you will ever eat. Quickly seared on the stovetop and finished in the oven, these chicken thighs are filled with the best fresh flavors thanks to leafy parsley and tangy lemon.

The marinade is super easy to whip up within minutes and is definitely worth soaking the chicken thighs in before baking in the oven. You can allow the chicken thighs to marinate in the marinade for one hour or overnight–both options create the tastiest oven-roasted chicken thighs.

We love to serve juicy chicken thighs with an assortment of foods and side dishes like fluffy rice, tender potatoes, green veggies, salads, and so much more. You can even add the potatoes or vegetables to the skillet as the chicken bakes: delicious!

Why These Easy Oven-Baked Chicken Thighs are the Best

• Tender and juicy: These chicken thighs are super tender and juicy thanks to the quick marinade and the fact the thighs have the bone in them. Crispy on the outside and perfectly tender on the inside, this chicken recipe is one the best because it is so flavorful and enjoyable.
• Quick and easy: With very minimal steps, you will have a quick and easy dinner ready in no time. Marinate the chicken for up to one hour if you’re short on time or overnight if you’re meal prepping.
• Family-friendly and comforting: Baked chicken thighs are perfect for the entire family because they are versatile and easy to serve with a variety of side dishes. The kids will love baked chicken thighs with macaroni and cheese, mashed potatoes, casseroles, and more.
• Healthy with protein: Lean chicken thighs are low carb but filled with a ton of protein. One chicken thigh contains 28 grams of protein!

Ingredients You Will Need For This Chicken Recipe

• Chicken thighs: You will need two pounds of bone-in, skin-on chicken thighs to create the juiciest chicken you’ve ever eaten. Bone-in chicken thighs are way more tender than boneless thighs and taste even better.
• Olive oil: A high-quality olive oil is recommended for this recipe since the oil is drizzled into the marinade. Olive oil is fragrant and filled with rich flavors that accent the other fresh ingredients very well.
• Garlic: Three to four fresh garlic cloves are minced and used for the chicken marinade so the chicken is extra savory and robust. Fresh garlic is what we like to use, but in a pinch, garlic powder will also work.
• Italian seasoning: Aromatic Italian seasoning is a staple in this recipe and gives the crispy thighs flavors of thyme, rosemary, sage, and basil.
• Salt and pepper: Kosher salt and pepper are used to season the chicken until perfection so that it maintains its flavors. Freshly cracked pepper is a great way to add extra fresh flavors to this chicken recipe.
• Lemon: Fresh lemon juice and zest is used in the marinade and lemon wedges are used to garnish the baked chicken thighs. You will need one whole lemon and a separate lemon if you are using wedges to garnish.
• Chicken stock: Low-sodium chicken stock or broth is what we like to use because it is healthier and not filled with a ton of extra sodium. Since this recipe already uses salt, we want to make sure to use low-sodium stock.
• Fresh parsley: Parsley is an aromatic fresh herb that is perfect for garnishing the tender chicken thighs after they have baked. Parsley is easy to prepare and all you need is a little less than a cup.

How to Make Old Fashioned Baked Chicken Thighs in the Oven

First, place all of the ingredients except for the chicken stock and parsley in a Ziploc bag. Stir everything together really well with a spoon so all of the chicken thighs are covered with the marinade.

Allow the chicken to marinate in the refrigerator for at least one hour or up to eight hours. The chicken will come out nice and juicy.

Next, preheat the oven to 425 degrees Fahrenheit. Preheat a large oven-safe skillet over medium-high heat. Place the chicken thighs on the preheated skillet and sear on both sides until golden brown.

Pour the stock over the chicken thighs in the pan, then stir the mixture all together with a wooden spoon to release all of the browned pieces of chicken on the bottom of the pan.

Transfer the skillet to the preheated oven and bake for 30 to 35 minutes until an internal temperature reads 165 degrees Fahrenheit.

Once the chicken thighs have fully cooked, remove them from the oven and top with freshly chopped parsley and lemon wedges.

Recipe Notes and Tips

• Any kind of oil will work for this recipe; however, we recommend olive oil because of its rich flavors.
• Feel free to use boneless chicken thighs instead of bone-in thighs. We like the flavors of bone-in chicken thighs because they are juicy and tender.
• Vegetable stock will work in place of chicken stock.
• Store the leftovers in an airtight container in the refrigerator for up to four days.
• Swap out the fresh lemon for lime in this chicken recipe.
• Get creative and use different seasonings in place of Italian seasoning if you want to experiment with different flavors.
• Be sure the chicken reaches an internal temperature of at least 165 degrees Fahrenheit. Use your favorite kitchen thermometer for checking the temperature.

Frequently Asked Questions

How long does it take to cook thighs at 400°F?

It will take about 45 minutes to cook the thighs at this temperature. Searing the chicken beforehand will cut down on the cooking time.

How long does it take for chicken thighs to bake at 350°F?

Baking the chicken thighs at 350 degrees Fahrenheit will take close to an hour.

Can you bake chicken thighs from frozen?

Yes, you can! The cook time will take much longer, though, but it is possible to use frozen chicken thighs for this recipe.

Are baked chicken thighs keto?

Yes, this baked chicken thighs recipe is fully keto and gluten-free.

Are baked chicken thighs healthy?

Absolutely! Baked chicken thighs are great sources of lean protein and are great for anyone looking for low-carb meals.

More Chicken Recipes You Will Enjoy

Grilled Italian Chicken Breasts

Air Fried Buffalo Chicken Wings

Jerk Chicken Recipe

Honey Baked Chicken Drumstick Recipe

Grilled Chicken Kale Salad

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• ▢ 2 pounds chicken thighs bone-in; skin-on
• ▢ 3 tablespoons olive oil
• ▢ 3-4 garlic cloves
• ▢ 2 teaspoons Italian seasoning
• ▢ Kosher salt to taste
• ▢ Kosher pepper to taste
• ▢ 1 lemon juice and zest
• ▢ ⅔ cups low-sodium chicken stock
• ▢ ¼ cup fresh parsley chopped
• ▢ lemon slices to garnish; optional

• Place all the ingredients, except for the stock and parsley, in a Ziploc bag. Stir well through the bag to coat the chicken thighs.

• Marinade the chicken thighs for one hour or overnight.

• Preheat the oven to 425°F.

• Preheat a large oven-safe skillet over medium-high heat. Sear the chicken until golden brown on both sides.

• Pour over the stock and stir a bit to release those brown bits from the bottom of the pan.

• Transfer to the preheated oven.

• Bake for 30-35 minutes, or until the internal temperature reads 165°F.

• Garnish with chopped parsley and lemon slices, if desired.

• Any kind of oil will work for this recipe; however, we recommend olive oil because of its rich flavors.
• Feel free to use boneless chicken thighs instead of bone-in thighs. We like the flavors of bone-in chicken thighs because they are juicy and tender.
• Vegetable stock will work in place of chicken stock.
• Store the leftovers in an airtight container in the refrigerator for up to four days.
• Swap out the fresh lemon for lime in this chicken recipe.
• Get creative and use different seasonings in place of Italian seasoning if you want to experiment with different flavors.
• Be sure the chicken reaches an internal temperature of at least 165 degrees Fahrenheit. Use your favorite kitchen thermometer for checking the temperature.

Serving: 1serving | Calories: 407kcal | Carbohydrates: 3g | Protein: 26g | Fat: 32g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 16g | Trans Fat: 1g | Cholesterol: 148mg | Sodium: 127mg | Potassium: 386mg | Fiber: 1g | Sugar: 1g | Vitamin A: 344IU | Vitamin C: 13mg | Calcium: 35mg | Iron: 2mg

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