Description
Simplify your weekly cooking with this chicken thigh recipe meal prep guide. Learn to season, cook, store, and customize juicy, savory chicken thigh meals that are budget-friendly and ideal for busy schedules.
Ingredients
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6–8 chicken thighs (bone-in or boneless, skin-on or skinless)
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2 tbsp olive oil
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1 tsp garlic powder
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1 tsp onion powder
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1 tsp paprika (smoked or sweet)
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½ tsp black pepper
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1 tsp salt
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1 tbsp lemon juice (optional)
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1 tsp dried thyme or oregano (optional)
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Optional additions: chili flakes, cumin, rosemary, soy sauce
Instructions
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Prep the Chicken:
Pat chicken thighs dry. Mix spices, salt, pepper, and herbs with olive oil to form a marinade. -
Marinate:
Coat chicken thoroughly. Let sit for 15 minutes minimum (or up to 8 hours in the fridge). -
Cook:
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Oven Method: Bake at 400°F (200°C) for 30–35 minutes until internal temp hits 165°F.
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Stovetop: Sear on both sides, then cover and simmer until fully cooked.
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Grill: Cook 6–8 minutes per side.
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Slow Cooker: Cook on low for 6 hours or high for 3–4 hours.
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Cool & Portion:
Let chicken rest. Slice or shred as needed. Divide into airtight containers. -
Store:
Refrigerate for up to 4 days or freeze for up to 3 months.
Notes
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Use different seasonings for variety (Mexican, Mediterranean, BBQ).
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Pair with roasted veggies, brown rice, couscous, or quinoa.
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Add sauce on the side to keep texture crisp.
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Freeze leftovers for easy meal rotation.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Meal Prep, Chicken Recipes
- Method: Roasting / Grilling / Skillet
- Cuisine: American / Global Fusion
Nutrition
- Serving Size: Per 100g
- Calories: 210 kcal
- Sodium: 320 mg
- Fat: 13 g
- Carbohydrates: 1 g
- Protein: 24 g
Keywords: Gluten-Free, Dairy-Free, Low Carb Optional