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Healthy High Protein Garlic Herb Chicken Thighs - Simple, Flavorful, and Meal Prep Friendly

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken thighs (about 6–8 pieces)
  • 6 cloves garlic, minced (or 2 teaspoons garlic powder if needed)
  • 2 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh thyme, leaves stripped and chopped (or 1 teaspoon dried)
  • 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)
  • 1 teaspoon dried oregano (optional but nice)
  • 1 teaspoon smoked paprika (or sweet paprika)
  • 1–1½ teaspoons kosher salt, to taste
  • ½ teaspoon black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon zest (from 1 lemon)
  • 2 tablespoons lemon juice
  • Optional: pinch of red pepper flakes for heat

Method
 

  1. Trim and pat dry. Trim excess fat from the chicken thighs if needed. Pat them dry with paper towels so they sear well.
  2. Make the herb marinade. In a bowl, mix olive oil, minced garlic, parsley, thyme, rosemary, oregano, smoked paprika, salt, pepper, lemon zest, and lemon juice. Add red pepper flakes if you like a little heat.
  3. Coat the chicken. Add the thighs to the bowl and toss until every piece is well coated. Let them marinate for at least 15–20 minutes. For deeper flavor, refrigerate for 2–12 hours.
  4. Choose your cooking method. You can pan-sear, bake, or air fry. All three work well with this recipe.
  5. To pan-sear: Heat a large skillet over medium-high heat. Add a small drizzle of oil if your pan needs it. Cook thighs for 5–6 minutes per side until browned and the internal temperature hits 165°F (74°C). Rest 5 minutes.
  6. To bake: Preheat oven to 425°F (220°C). Arrange thighs on a lined sheet pan. Bake 18–22 minutes, depending on size, until they reach 165°F (74°C). Broil for 1–2 minutes at the end for extra color.
  7. To air fry: Preheat air fryer to 400°F (205°C). Place thighs in a single layer and cook 12–16 minutes, flipping halfway, until done.
  8. Taste and finish. Squeeze a little extra lemon over the top and sprinkle with fresh parsley before serving. Adjust salt to taste.
  9. Serve. Pair with roasted vegetables, a green salad, quinoa, brown rice, or cauliflower rice for a balanced plate.