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Healthy BBQ Baked Chicken Thighs - Juicy, Flavorful, and Easy

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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds bone-in, skin-on chicken thighs (about 6–8 pieces)
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground cumin
  • Pinch of cayenne pepper (optional)
  • Fresh parsley or green onions, chopped (optional, for garnish)
  • 1/2 cup no-sugar-added ketchup
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon molasses or maple syrup
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • 1–2 tablespoons water (as needed to thin)

Method
 

  1. Preheat and prep: Heat your oven to 425°F (220°C). Line a rimmed baking sheet with foil or parchment for easy cleanup. Set a wire rack on top if you have one to help the thighs crisp.
  2. Mix the spice rub: In a small bowl, combine salt, pepper, smoked paprika, garlic powder, onion powder, cumin, and cayenne if using.
  3. Pat dry and season: Pat the chicken thighs dry with paper towels. Rub them with olive oil, then sprinkle the spice mix evenly on all sides. Place them skin-side up on the prepared pan.
  4. Start baking: Bake for 20 minutes, skin-side up. This jumpstarts rendering the fat and crisping the skin.
  5. Stir the sauce: While the chicken bakes, whisk together ketchup, apple cider vinegar, molasses (or maple), Worcestershire, Dijon, smoked paprika, garlic powder, and 1 tablespoon water. Add another tablespoon of water if you prefer a thinner glaze.
  6. Glaze and continue baking: Remove the pan after 20 minutes. Brush a light layer of the BBQ sauce over the thighs. Return to the oven and bake another 12–15 minutes.
  7. Final glaze and broil: Brush on a second coat of sauce. Switch the oven to broil on high and broil for 2–3 minutes to caramelize. Watch closely—sauce can go from perfect to burnt quickly.
  8. Check doneness: The chicken is done when it reaches 175–185°F in the thickest part and the juices run clear. Thighs are best a bit higher than 165°F for maximum tenderness.
  9. Rest and serve: Let the thighs rest 5 minutes. Garnish with chopped parsley or green onions. Serve with extra sauce on the side if you like.