Are you tired of sacrificing flavor for a healthy diet? Look no further! Chicken thighs are an excellent source of protein and can be cooked in a variety of ways to satisfy your cravings without blowing your calorie budget. In this article, we’ll explore 20 mouth-watering low-calorie chicken thigh recipes that are sure to become new favorites.
From classic baked and grilled dishes to international-inspired stir-fries and soups, these recipes showcase the versatility of chicken thighs while keeping calories in check. Whether you’re a busy professional looking for quick weeknight meals or a health enthusiast seeking inspiration for your next meal prep session, we’ve got you covered. In this article, we’ll dive into each recipe, highlighting its nutritional benefits and providing step-by-step instructions to ensure success in the kitchen.
Garlic Herb Baked Chicken Thighs
A flavorful and aromatic recipe that combines the richness of garlic with the brightness of fresh herbs, perfect for a quick weeknight dinner or special occasion. This dish is sure to please even the pickiest eaters!
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh rosemary leaves
– 2 tablespoons chopped fresh thyme leaves
– Salt and pepper, to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, mix together the minced garlic, olive oil, rosemary, and thyme.
3. Place the chicken thighs in a single layer on a baking sheet lined with parchment paper.
4. Brush the garlic-herb mixture evenly over both sides of the chicken.
5. Season with salt and pepper to taste.
6. Bake for 35-40 minutes or until the chicken is cooked through, reaching an internal temperature of 165°F (74°C).
7. Serve hot and enjoy!
Cooking Time: 35-40 minutes
Lemon Pepper Grilled Chicken Thighs
Elevate your grilling game with this bright and citrusy twist on classic chicken thighs. This recipe is perfect for a quick weeknight dinner or a flavorful addition to your next BBQ.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp freshly squeezed lemon juice
– 1 tsp black pepper
– 1 tsp lemon zest
– 2 cloves garlic, minced
– 2 tbsp olive oil
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, black pepper, and lemon zest.
3. Brush both sides of the chicken thighs with olive oil.
4. Place chicken on the grill and cook for 5-6 minutes per side, or until cooked through.
5. During the last minute of cooking, brush the lemon mixture evenly over the chicken.
6. Remove from heat and let rest for a few minutes before serving.
Cooking Time: 20-25 minutes
Spicy Honey Glazed Chicken Thighs
Spicy Honey Glazed Chicken Thighs Recipe
A sweet and spicy twist on classic chicken thighs, this recipe combines the sticky goodness of honey with a kick of heat from hot sauce. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/2 cup honey
– 2 tablespoons hot sauce (such as Frank’s RedHot)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, hot sauce, and garlic until smooth.
3. Place chicken thighs in a shallow baking dish lined with parchment paper.
4. Brush the honey-hot sauce glaze all over the chicken, making sure they’re evenly coated.
5. Drizzle olive oil over the chicken and sprinkle with salt and pepper to taste.
6. Bake for 30-35 minutes or until chicken is cooked through and caramelized.
Cooking Time: 30-35 minutes
Balsamic Roasted Chicken Thighs
Elevate your roasted chicken game with this simple yet flavorful recipe, featuring the richness of balsamic glaze. Perfect for a weeknight dinner or special occasion, these chicken thighs are sure to please.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/2 cup olive oil
– 1/4 cup balsamic vinegar
– 2 cloves garlic, minced
– 1 tablespoon honey
– Salt and pepper, to taste
– Fresh thyme leaves, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, whisk together olive oil, balsamic vinegar, garlic, and honey.
3. Add chicken thighs to the marinade, tossing to coat evenly.
4. Season with salt and pepper to taste.
5. Place chicken thighs on a baking sheet lined with parchment paper, leaving some space between each piece.
6. Roast in the preheated oven for 25-30 minutes, or until cooked through and caramelized.
7. Garnish with fresh thyme leaves, if desired.
Cooking Time: 25-30 minutes
Greek Yogurt Marinated Chicken Thighs
A refreshing twist on traditional chicken marinades, this recipe uses tangy Greek yogurt to add moisture and flavor to succulent chicken thighs. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 cup Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– 1/2 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together Greek yogurt, garlic, olive oil, lemon juice, and oregano.
2. Add chicken thighs to the marinade, turning to coat evenly. Cover and refrigerate for at least 2 hours or overnight.
3. Preheat oven to 400°F (200°C). Remove chicken from marinade, letting excess liquid drip off.
4. Season with salt and pepper. Place chicken on a baking sheet lined with parchment paper.
5. Bake for 30-35 minutes, or until cooked through.
Cooking Time: 30-35 minutes
Skinny Teriyaki Chicken Thighs
Transform your chicken thighs into a flavorful and healthy dish with this easy recipe. This teriyaki-inspired marinade combines the sweetness of soy sauce, honey, and pineapple juice with the savory flavor of ginger and garlic.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup low-sodium soy sauce
– 1/4 cup honey
– 2 tablespoons pineapple juice
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon sesame oil
– Salt and pepper, to taste
Instructions:
1. In a large bowl, whisk together soy sauce, honey, pineapple juice, garlic, and ginger.
2. Add the chicken thighs to the marinade, making sure they are fully coated. Cover the bowl with plastic wrap.
3. Refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat oven to 400°F (200°C). Remove the chicken from the marinade, letting any excess liquid drip off.
5. Place the chicken on a baking sheet lined with parchment paper. Drizzle with sesame oil and season with salt and pepper.
6. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Air Fryer Crispy Chicken Thighs
Crispy Air Fryer Chicken Thighs Recipe
Get ready to savor the crispiest and juiciest chicken thighs ever! This easy recipe uses your air fryer to achieve perfect results with minimal effort.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1 teaspoon paprika
– Salt and pepper, to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Rinse the chicken thighs under cold water, pat dry with paper towels.
3. In a small bowl, mix together olive oil, garlic powder, and paprika.
4. Brush the mixture evenly onto both sides of the chicken thighs.
5. Season with salt and pepper to taste.
6. Place the chicken thighs in the air fryer basket, leaving some space between each piece for even cooking.
7. Cook for 15-18 minutes, or until the chicken is cooked through and crispy on the outside.
Cooking Time: 15-18 minutes
Tips: For an extra-crispy finish, increase the temperature to 420°F (220°C) for the last 3-4 minutes of cooking. Serve hot with your favorite sides!
Low-Calorie Chicken Thigh Stir-Fry
This quick and flavorful recipe makes a great weeknight dinner option that’s also low in calories. With just a few simple ingredients, you can create a delicious and healthy meal.
Ingredients:
– 4 boneless, skinless chicken thighs
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 teaspoons soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh green onions for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken thighs and cook until browned, about 5-6 minutes per side.
3. Remove the chicken from the skillet and set aside.
4. Add the minced garlic to the skillet and cook for 1 minute.
5. Add the mixed vegetables and cook until tender, about 3-4 minutes.
6. In a small bowl, whisk together the soy sauce and honey.
7. Pour the sauce over the vegetables and stir-fry everything together.
8. Return the chicken thighs to the skillet and simmer until coated in the sauce.
9. Season with salt and pepper to taste.
10. Garnish with fresh green onions and serve hot.
Cooking Time: 20-25 minutes
Mediterranean Stuffed Chicken Thighs
Transform chicken thighs into a flavorful and aromatic dish with this simple recipe. Feta cheese, Kalamata olives, and sun-dried tomatoes combine to create a Mediterranean-inspired filling that’s sure to delight.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped Kalamata olives
– 1/4 cup chopped sun-dried tomatoes
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together feta cheese, olives, sun-dried tomatoes, and garlic.
3. Lay chicken thighs flat and make a horizontal incision in each thigh to create a pocket. Stuff each thigh with the Mediterranean mixture.
4. Drizzle olive oil over the stuffed chicken and season with salt and pepper.
5. Bake for 25-30 minutes or until cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Herbed Lemon Chicken Thighs with Asparagus
A bright and citrusy twist on classic chicken thighs, infused with fresh herbs and served alongside tender asparagus.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 2 lemons, juiced (about 2 tablespoons)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
– 1 pound fresh asparagus, trimmed
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, and thyme.
3. Season the chicken thighs with salt and pepper.
4. Place the chicken thighs in a large baking dish and brush the herb-lemon mixture evenly over both sides.
5. Roast the chicken for 25-30 minutes or until cooked through.
6. Toss the asparagus with olive oil, salt, and pepper. Spread on a separate baking sheet and roast at the same time as the chicken for 12-15 minutes or until tender.
Cooking Time: 40-45 minutes
Slow Cooker Chicken Thighs with Vegetables
Enjoy a delicious and effortless meal with this slow cooker recipe that combines tender chicken thighs with a medley of vegetables. Perfect for a busy day, this dish is ready when you need it!
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 large onion, sliced
– 3 cloves of garlic, minced
– 2 medium bell peppers (any color), sliced
– 2 medium carrots, peeled and sliced
– 1 can (14.5 oz) of diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In the slow cooker, combine chicken thighs, onion, garlic, bell peppers, carrots, and diced tomatoes.
2. Sprinkle thyme over the top and season with salt and pepper.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Chimichurri Grilled Chicken Thighs
Elevate your grilled chicken game with this simple and mouthwatering recipe that combines the bold flavors of chimichurri sauce with tender, juicy chicken thighs. Perfect for a quick weeknight dinner or a weekend BBQ.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/2 cup fresh parsley, chopped
– 1/4 cup fresh oregano, chopped
– 2 cloves garlic, minced
– 1 tablespoon red pepper flakes
– 1/2 cup olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, mix together parsley, oregano, garlic, and red pepper flakes.
3. Brush both sides of chicken thighs with olive oil and season with salt and pepper.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, in a small bowl, whisk together chimichurri sauce ingredients (parsley mixture, olive oil).
6. Serve grilled chicken thighs with warm chimichurri sauce spooned over the top.
Cooking Time: 12-15 minutes
Low-Calorie Chicken Thigh Tacos
Get ready to spice up your taco Tuesday with this deliciously light and flavorful recipe! This dish is perfect for those looking for a healthier twist on traditional tacos.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 1/2 cup reduced-fat salsa
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon lime juice
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– 6 whole wheat tortillas (6-8 inches in diameter)
– Optional toppings: avocado, Greek yogurt, diced tomatoes, shredded lettuce
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together olive oil, lime juice, and cumin. Add chicken thighs and toss to coat.
3. Bake for 25-30 minutes or until cooked through.
4. Shred chicken with two forks.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning shredded chicken onto tortillas, topping with salsa, cilantro, and your choice of optional toppings.
Cooking Time: 25-30 minutes
Pesto Stuffed Chicken Thighs
Elevate your chicken game with this flavorful recipe that combines the richness of pesto with the tenderness of chicken thighs. Perfect for a weeknight dinner or special occasion, these stuffed chicken thighs are sure to please.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup pesto
– 1/4 cup shredded mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together pesto and mozzarella cheese.
3. Lay chicken thighs flat and make a horizontal incision in each thigh to create a pocket.
4. Stuff each thigh with the pesto-mozzarella mixture, dividing it evenly among the four pieces.
5. Drizzle tops with olive oil and season with salt and pepper.
6. Bake for 30-35 minutes or until chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Cooking Time: 30-35 minutes
Mustard Glazed Chicken Thighs
Elevate your chicken game with this sweet and tangy mustard glaze that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/2 cup dijon mustard
– 1/4 cup honey
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together mustard, honey, olive oil, garlic, and paprika until smooth.
3. Season chicken thighs with salt and pepper.
4. Brush the mustard glaze all over the chicken thighs, making sure they’re fully coated.
5. Place the chicken on a baking sheet lined with parchment paper and bake for 35-40 minutes or until cooked through.
6. Let the chicken rest for 5 minutes before serving.
Cooking Time: 35-40 minutes
Servings: 4-6
Cajun Spiced Chicken Thighs
Elevate your chicken game with this bold and flavorful Cajun-inspired recipe. This spicy and savory dish is perfect for a weeknight dinner or a weekend gathering.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1 tsp garlic powder
– 1 tsp onion powder
– 1/2 tsp cayenne pepper (adjust to taste)
– Salt and black pepper
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, cumin, smoked paprika, garlic powder, onion powder, and cayenne pepper.
3. Season the chicken thighs with salt and black pepper.
4. Brush the Cajun spice mixture evenly onto both sides of the chicken thighs.
5. Place the chicken on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until the chicken is cooked through.
Cooking Time: 25-30 minutes
Low-Calorie Chicken Thigh Soup
This recipe makes a delicious and low-calorie chicken thigh soup that’s perfect for a quick and easy lunch or dinner. With just 220 calories per serving, you can feel good about what you’re putting in your body.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 2 cups chicken broth
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 medium carrot, peeled and sliced
– 1 celery stalk, sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup low-fat cream (optional)
Instructions:
1. In a large pot, sauté the chicken thighs in a little bit of oil until browned.
2. Add the onion, garlic, carrot, and celery to the pot and cook until the vegetables are tender.
3. Pour in the chicken broth and add the thyme. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Season with salt and pepper to taste. If desired, stir in the low-fat cream.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Asian-Style Braised Chicken Thighs
A flavorful and comforting dish that’s perfect for a weeknight dinner or a special occasion, these braised chicken thighs are infused with the rich flavors of soy sauce, ginger, and five-spice powder.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 2 cloves garlic, minced
– 1-inch piece fresh ginger, sliced
– 1 teaspoon five-spice powder
– 1/4 cup chicken broth
– 1/4 cup water
– 2 tablespoons vegetable oil
– Scallions, thinly sliced (optional)
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large Dutch oven or heavy pot, heat the oil over medium-high heat.
3. Add the chicken and cook until browned on both sides, about 5 minutes per side.
4. Remove the chicken from the pot and set aside.
5. Add the soy sauce, vinegar, garlic, ginger, and five-spice powder to the pot. Bring to a simmer.
6. Return the chicken to the pot and add the broth and water.
7. Cover the pot and transfer it to the preheated oven.
8. Braise for 25-30 minutes or until the chicken is cooked through.
9. Garnish with scallions, if desired.
Cooking Time: 30 minutes
Rosemary Garlic Chicken Thighs
Elevate your dinner game with this flavorful recipe that combines the aromas of rosemary and garlic to create tender, juicy chicken thighs. Perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp olive oil
– 4 cloves garlic, minced
– 2 sprigs fresh rosemary, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic, and rosemary.
3. Place chicken thighs in a shallow baking dish and brush the garlic-rosemary mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Low-Calorie Chicken Thigh Salad
A refreshing and healthy salad that combines the flavors of grilled chicken thighs with mixed greens, cherry tomatoes, and a tangy vinaigrette.
Ingredients:
– 4 boneless, skinless chicken thighs
– 2 cups mixed greens
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken thighs with salt and pepper.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Let chicken rest for 5 minutes before slicing into thin strips.
5. In a large bowl, combine mixed greens, cherry tomatoes, and sliced chicken.
6. Drizzle with olive oil and apple cider vinegar; toss to coat.
7. Top with crumbled feta cheese, if using.
Cooking Time: 15-20 minutes
Summary
Discover a variety of mouthwatering and nutritious chicken thigh recipes that are perfect for your healthy lifestyle. From baked to grilled, glazed to stir-fried, these 20 delectable recipes showcase the versatility of chicken thighs while keeping calories in check. Enjoy flavors like garlic herb, lemon pepper, spicy honey, balsamic roasted, and more. Whether you’re cooking for one or a crowd, these low-calorie chicken thigh recipes are sure to please even the pickiest eaters.
