Baked BBQ Chicken Thighs
This Baked BBQ Chicken Thighs provides 29g protein and 349 calories per serving with higher fat content for sustained energy between sessions. Batch-preps 6 servings quickly on the stovetop, making it efficient for trainees who prioritize total daily protein over ultra-low calorie targets.
Ingredients
- •Ketchup(240g)
- •Brown sugar(120g)
- •Vinegar, Apple Cider(23g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •Chili powder(10g)
- •2 teaspoons salt
- •Garlic powder(5g)
- •Onion powder(5g)
- •Paprika, Ground(5g)
- •1/4 teaspoon freshly cracked pepper
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1In a medium saucepan over low heat, combine the ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, chili powder, garlic powder, onion powder, and paprika. Whisk together to combine, then increase heat to medium and bring to a simmer. Cook 5 minutes over medium-low heat, stirring occasionally, until the sugar dissolves and the sauce thickens slightly. Remove from heat and divide the sauce into two portions: reserve 3/4 cup for serving, and set the remaining sauce aside for coating.
- 2Preheat the oven to 425°F with a rack in the center position. Line a rimmed baking sheet with foil and set a metal wire cooling rack inside it.
- 3Place the chicken thighs in a large bowl and season all over with salt. Add half of the cooking sauce and toss to coat evenly. Arrange the chicken skin-side up on the prepared wire rack, spacing them in a single layer.
- 4Bake the chicken for 15 minutes at 425°F, then remove the pan from the oven. Using a pastry brush, coat the chicken all over with the remaining cooking sauce and flip the pieces over with tongs. Return to the oven and bake for another 15 minutes.
- 5Remove the chicken from the oven and brush again with any remaining sauce from the pan. Turn on the broiler and cook 4–6 minutes under the broiler until the edges begin to brown and the internal temperature reaches 165°F on an instant-read thermometer.
- 6Allow the chicken to cool for 5 minutes, then divide evenly into 6 airtight containers while still warm. Store in the refrigerator for up to 4 days.
- 7Serve each portion with 2 tablespoons of reserved BBQ sauce alongside.
Nutrition — Per Serving
349
calories
29g
protein
12g
fat
- Carbohydrates
- 33g
- Saturated fat
- 2.6g
- Sodium
- 534 mg
- Dietary fiber
- 1.2g
6 servings per batch · ~221g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked BBQ Chicken Thighs have per serving?
Each serving delivers 29g of protein at 349 calories per serving. The full macro profile is 12g fat and 33g carbs, offering a more balanced macronutrient split than chicken breast.
How long does Baked BBQ Chicken Thighs take to prep?
This is a quick prep recipe that makes 6 servings on the stovetop, meaning you can prepare an entire week's worth of dinners in one cooking session. The efficient batch-cooking approach saves substantial time versus cooking individual meals.
Is Baked BBQ Chicken Thighs good for muscle gain?
At 29g protein and 349 calories with 33g carbs per serving, this recipe supports muscle gain goals with balanced macros for post-workout nutrition. The carbohydrate content provides glycogen replenishment while the protein supports muscle protein synthesis.
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