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Boneless Skinless Chicken Thigh Recipe
A quick, flavorful weeknight dinner: this Boneless Skinless Chicken Thigh Recipe is healthy, low carb, and ready in under 30 minutes—perfect for busy evenings when you crave something delicious without fuss.
This dish features juicy boneless chicken thighs marinated in lemon, garlic, and smoked paprika. Unlike chicken breasts, skinless chicken thigh meat stays tender even if you get distracted chatting at the table (you know what I mean?). I first whipped this up last spring when our garden was bursting with herbs. The marinade takes just ten minutes to mix, and then you’re free to catch up on email or help the kids with homework while it soaks in all those zesty flavors. According to USDA data, 100 g of chicken thigh packs about 209 calories, 10 g of fat, and 20 g of protein—solid numbers for a low-carb, high-protein dinner. Toss it in a hot skillet or grill pan, and you’ve got a simple, flavorful meal that feels a bit special. I love serving it alongside a crisp salad or cauliflower rice; it’s a go-to for family dinners and meal prep alike.
Why You’ll Love This Boneless Skinless Chicken Thigh Recipe
- Ready in under 30 minutes for quick weeknight dinners
- Uses budget-friendly boneless chicken thighs for extra flavor
- Naturally low carb and fits Keto or Paleo plans
- Hands-off marinating—mix and let it hang out
- Crisp-seared edges with juicy, tender centers
- Simple pantry staples you probably already have
- Easily doubles for leftovers or meal prep
- Kid-approved, adult-loved garlic-lemon twist
Ingredients
- 1½ lbs boneless skinless chicken thighs (about 6 medium-sized thighs; choose even sizes for uniform cooking)
- 2 tbsp extra virgin olive oil (or avocado oil for higher smoke point)
- 3 cloves garlic, minced (substitute 1 tsp garlic powder if you’re in a pinch)
- Zest and juice of 1 lemon (or 2 tbsp bottled lemon juice)
- 1 tsp smoked paprika (sweet paprika works, too)
- ½ tsp dried oregano (or Italian seasoning blend)
- ½ tsp kosher salt (adjust to taste; Diamond Crystal is my go-to)
- ¼ tsp freshly cracked black pepper
- 1 tbsp fresh parsley, chopped (optional garnish)
Tip: Pat chicken dry with paper towels before marinating so it browns nicely. If you have a Lodge cast-iron skillet, it’s the perfect tool for a golden sear.
Directions
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In a medium bowl, whisk olive oil, garlic, lemon zest, lemon juice, smoked paprika, oregano, salt, and pepper. Toss boneless chicken thighs in the marinade, ensuring each piece is well coated. You can let it rest for 10 minutes at room temp or up to 4 hours in the fridge for deeper flavor.
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Heat a 12-inch skillet over medium-high heat until a drop of water sizzles on contact. Add a teaspoon of oil if your pan isn’t well-seasoned. Arrange thighs in a single layer—don’t overcrowd the pan. You want that satisfying sizzle.
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Cook undisturbed for 5–6 minutes until the underside is golden brown. You’ll see edges pulling away slightly and juices bubbling on top. Resist the urge to move them too soon.
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Flip each thigh and reduce heat to medium. Continue cooking for another 5–7 minutes, or until an instant-read thermometer inserted into the thickest part reads 165 °F. If you love crispiness, pop the pan under the broiler for 1–2 minutes—just keep an eye on it.
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Transfer chicken to a plate, cover loosely with foil, and let rest for 5 minutes. Resting locks in juices and makes slicing easier.
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Slice across the grain or serve whole. Sprinkle fresh parsley on top and enjoy with your favorite low-carb sides—roasted broccoli or zucchini noodles are winners.
Servings & Timing
Makes 4 servings
Prep Time: 10 minutes (plus up to 4 hours marinating)
Cook Time: 12–14 minutes
Total Time: 25 minutes active (plus marinating as desired)
Variations
- Spicy Chipotle: Stir in 1 tsp chipotle chili powder and a dash of cayenne.
- Honey-Mustard Twist: Replace lemon juice with 2 tbsp Dijon mustard and 1 tbsp honey.
- Mediterranean Style: Swap oregano for 1 tbsp za’atar and add 2 tbsp crumbled feta on top.
- Asian-Inspired: Use 2 tbsp soy sauce, 1 tsp grated ginger, and a drizzle of sesame oil.
- Sheet-Pan Version: Arrange thighs and mixed veggies on a tray; roast at 425 °F for 20 minutes.
- Greek Yogurt Marinade: Mix ¼ cup Greek yogurt with garlic and herbs for extra creaminess.
Storage & Reheating
Refrigerator: Store cooled chicken in an airtight container for up to 4 days.
Freezer: Freeze individual portions for 2–3 months; thaw overnight in the fridge.
Reheat: Warm gently in a 350 °F oven for 8–10 minutes or cover and microwave in 30-second bursts to prevent drying.
Make-Ahead: Marinate thighs up to 4 hours ahead; for meal prep, slice chicken and pack with steamed veggies and cauliflower rice.
Notes
• Drying the chicken first is key for a golden crust—skip it and you’ll steam rather than sear.
• Letting the thighs rest under foil after cooking helps redistribute juices (trust me, I’ve learned the hard way).
• If you prefer a tangier kick, add a splash of apple cider vinegar to the marinade.
• Feel free to swap fresh parsley for cilantro or basil based on your mood.
• Leftover sliced thighs make a killer salad topper or sandwich filling.
FAQs
Q: Can I use boneless skinless chicken breasts instead of thighs?
A: Yes, but breasts cook faster and can dry out; reduce total cook time by 2–3 minutes and watch closely.
Q: What makes thighs healthier than breasts?
A: Thighs have slightly more fat, which retains moisture and offers iron benefits, while still packing high protein.
Q: How do I know when chicken is fully cooked?
A: Use an instant-read thermometer—165 °F at the thickest part ensures safe, juicy meat.
Q: Can I grill this recipe outdoors?
A: Absolutely—grill on medium heat for 5–6 minutes per side, lid closed, turning once.
Q: Is this recipe truly low carb?
A: Yes—no added sugars or flours, making it ideal for keto, Atkins, or clean-eating plans.
Q: What sides pair well with these chicken thighs?
A: Think roasted Brussels sprouts, cauliflower mash, or a simple garden salad for a balanced plate.
Conclusion
This Boneless Skinless Chicken Thigh Recipe delivers juicy, flavorful thighs every time, with minimal effort and ingredients you likely have on hand. Perfect for low-carb, healthy dinners, it’s a keeper for busy weeknights or casual weekend meals. Give it a try, leave a comment below with your favorite twist, and explore more simple, delicious recipes like my Lemon Garlic Shrimp Skillet or Sheet-Pan Salmon. Happy cooking!
Boneless Skinless Chicken Thigh Recipe
Ingredients
- 1.5 lbs boneless skinless chicken thighs about 6 medium-sized thighs; choose even sizes for uniform cooking
- 2 tbsp extra virgin olive oil or avocado oil for higher smoke point
- 3 cloves garlic minced (substitute 1 tsp garlic powder if you’re in a pinch)
- 1 lemon zest and juice (or 2 tbsp bottled lemon juice)
- 1 tsp smoked paprika sweet paprika works, too
- 0.5 tsp dried oregano or Italian seasoning blend
- 0.5 tsp kosher salt adjust to taste; Diamond Crystal is my go-to
- 0.25 tsp black pepper freshly cracked
- 1 tbsp fresh parsley chopped (optional garnish)
Instructions
- In a medium bowl, whisk olive oil, garlic, lemon zest, lemon juice, smoked paprika, oregano, salt, and pepper. Toss chicken thighs in the marinade, ensuring each piece is well coated. Let it rest for 10 minutes at room temp or up to 4 hours in the fridge for deeper flavor.
- Heat a skillet over medium-high heat. Cook chicken thighs for 5–6 minutes on each side or until internal temperature reaches 165°F. For added crispiness, broil for 1–2 minutes.
- Transfer chicken to a plate, cover loosely with foil, and let rest for 5 minutes. Slice across the grain or serve whole. Garnish with fresh parsley and enjoy with low-carb sides.
