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
- 1Preheat 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 of it.
- 2In a medium saucepan, set over low heat, combine the ketchup, sugar, vinegar, Worcestershire sauce, chili powder, 1 teaspoon of the salt, the garlic powder, onion powder, paprika and pepper. Whisk together to combine. Increase the heat to medium and bring the sauce to a simmer, then reduce the heat to medium-low and cook until the sugar has completely dissolved and the sauce is slightly thickened, about 5 minutes. Remove the sauce from heat. Reserve 3/4 cup of the sauce for serving.
- 3Place the chicken in a large bowl and season it all over with the remaining 1 teaspoon salt. Add 1/2 cup of BBQ sauce and toss to coat evenly. Arrange the chicken on the prepared wire rack. Bake the chicken for 15 minutes, then remove the pan from the oven. Using a pastry brush, coat the chicken all over with half of the remaining bbq sauce, using tongs to flip over the pieces. Return the chicken to the oven for another 15 minutes. Remove and brush with BBQ sauce again, then turn on the broiler. Cook the chicken until the edges begin to brown, 4 to 6 minutes. The chicken is done when the internal temperature reaches 165°F on an instant-read thermometer.
- 4Serve chicken with the 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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