Baked Chicken Thighs

These oven baked chicken thighs are the perfect solution for those days when you want a simple and delicious option for a family dinner. Packed with flavor and easy to prepare, this recipe is one of the best healthy dinner ideas to add to your weekly rotation. With just a few pantry staples, you can whip up a nutritious meal that everyone in the family will love. If you’re searching for healthy recipes for dinner, this dish is a great source of protein and healthy fats, making it a satisfying and wholesome option. Ideal for busy weeknights, this family dinner is quick, flavorful, and sure to be a hit with kids and adults alike!

Prep Time: 10 minutes
Cook Time: 30-35 minutes
Total Time: 40-45 minutes
Servings: 4-6

Ingredients:

• 8 bone-in, skin-on chicken thighs (about 2-2.5 lbs)

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• ½ teaspoon black pepper

• ½ teaspoon salt

• 1 tablespoon lemon juice (optional)

• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

2. Pat the chicken thighs dry with a paper towel to remove excess moisture. In a small bowl, mix the olive oil, garlic powder, onion powder, paprika, thyme, oregano, black pepper, and salt.

3. Rub the seasoning mixture all over the chicken thighs, making sure to get some under the skin for extra flavor. If desired, drizzle lemon juice over the thighs.

4. Place the chicken thighs on the prepared baking sheet, skin-side up. Bake for 30-35 minutes, or until the internal temperature reaches 165°F (75°C). For crispier skin, broil the chicken for the last 2-3 minutes.

5. Let the chicken rest for 5 minutes before serving. Garnish with chopped parsley if you like.

Nutritional Information (per serving):
Serving Size: 2 chicken thighs (based on 6 servings)

• Calories: 320

• Protein: 22g

• Carbohydrates: 1g

• Fat: 25g

• Saturated Fat: 6g

• Sodium: 430mg

• Fiber: 0g

• Sugar: 0g

Things You’ll Love About This Recipe:

• Simple Ingredients: Most are pantry staples.

• Healthy: A great source of protein and healthy fats.

• Family-Friendly: The mild seasoning appeals to all ages.

• Quick & Easy: Minimal prep time and straightforward steps.

• Versatile: Pairs well with many sides like veggies, potatoes, or salad.

• Flavorful: The spice blend creates rich flavor without overpowering.

Expert Tips for Best Results:

• Dry the chicken thighs to help the skin crisp up.

• Use a meat thermometer to ensure the internal temperature reaches 165°F (75°C).

• Avoid overcrowding the baking sheet so the chicken cooks evenly.

• Broil for the last 2-3 minutes for crispy skin.

• Marinate the chicken in the seasoning mix for 1-2 hours before cooking for deeper flavor.

Serving Suggestions:

1. Roasted Vegetables
Pair the chicken with a medley of roasted vegetables like carrots, Brussels sprouts, zucchini, and bell peppers. Simply toss the veggies in olive oil, salt, pepper, and your favorite herbs, then roast in the oven at 400°F for 20-25 minutes until tender and golden.

2. Mashed Sweet Potatoes
Creamy mashed sweet potatoes are a delicious and nutritious side dish. Boil or bake sweet potatoes, mash them with a little butter, milk, salt, and pepper. For extra flavor, sprinkle in some cinnamon or nutmeg.

3. Quinoa or Brown Rice
For a hearty, fiber-rich side, serve with quinoa or brown rice. You can cook it in vegetable or chicken broth for added flavor, then mix in fresh herbs like parsley or cilantro.

4. Steamed Green Beans
For a lighter option, steamed green beans are a crisp and vibrant side. Drizzle with olive oil or lemon juice and top with slivered almonds for added texture and flavor.

5. Garden Salad
A fresh garden salad with leafy greens, cucumber, tomatoes, and avocado provides a light and refreshing contrast to the rich chicken thighs. Drizzle with a simple olive oil and balsamic vinaigrette.

6. Garlic Bread or Dinner Rolls
If you want to add a comforting carb to the meal, warm up some garlic bread or soft dinner rolls to serve alongside the chicken. They’re great for soaking up any juices from the chicken!

7. Grilled Asparagus
For a quick and tasty side, lightly grill or roast asparagus spears with olive oil, salt, and pepper. Add a sprinkle of Parmesan cheese or lemon zest to elevate the flavor.

These sides balance the richness of the chicken thighs while adding variety to the meal, making it a well-rounded family dinner!