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High Protein Low Calorie Garlic Butter Chicken Thighs - Simple, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken thighs (about 6 small thighs)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika (or regular paprika)
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil (or avocado oil)
  • 1 tablespoon unsalted butter (can sub light butter)
  • 4 cloves garlic, finely minced
  • 1/3 cup low-sodium chicken broth
  • 1 tablespoon fresh lemon juice (plus extra wedges for serving)
  • 1 teaspoon Dijon mustard (optional, for extra depth)
  • 2 tablespoons chopped fresh parsley (or chives)
  • Red pepper flakes, to taste (optional)

Method
 

  1. Prep the chicken: Pat the chicken thighs dry with paper towels. In a small bowl, mix salt, pepper, paprika, and garlic powder. Season both sides of the chicken evenly.
  2. Heat the pan: Set a large skillet over medium-high heat. Add the olive oil and let it get hot until it shimmers.
  3. Sear the chicken: Place the thighs in the pan in a single layer. Cook without moving for 4–5 minutes, until the underside is deeply browned.
  4. Flip and finish the sear: Flip the thighs and cook another 3–4 minutes. They won’t be fully cooked yet—remove to a plate and set aside.
  5. Build the sauce base: Reduce heat to medium. Add the butter to the skillet. When melted, add the garlic and cook 30–45 seconds, stirring, until fragrant but not browned.
  6. Deglaze: Pour in the chicken broth and lemon juice. Scrape up any browned bits from the pan. Stir in Dijon if using. Let the sauce simmer for 1–2 minutes to slightly reduce.
  7. Return the chicken: Add the thighs and any juices back to the skillet. Spoon sauce over the top. Simmer 3–5 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  8. Finish and garnish: Taste the sauce and adjust salt, pepper, or lemon as needed. Sprinkle with parsley and red pepper flakes if you like a little heat.
  9. Serve: Plate the chicken with a spoonful of garlic butter sauce over each piece. Add lemon wedges on the side for a fresh pop.