Baked Chicken Thighs
These Baked Chicken Thighs deliver 43g protein and 686 calories per serving—a calorie-dense option for lifters in a surplus phase. Four servings cook through quickly on the stovetop, letting you prep once and eat three days straight. The fat content supports hormone production while the protein count keeps you climbing toward daily targets.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(1021g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Garlic(15g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Paprika, Ground(15g)
- •Italian seasoning(10g)
- •Lemon
- •1 1/2 teaspoons kosher salt (divided)
- •1/2 teaspoon ground black pepper (divided)
- •Yellow Onion
- •Parsley, Fresh
Instructions
- 1Pat the chicken dry and place in a large bowl or large ziptop bag. In a small bowl, combine the garlic, 2 tablespoons oil, paprika, Italian seasoning, lemon zest and juice (zest the lemon right over the bag or bowl), 1 teaspoon salt, and 1/4 teaspoon pepper. Pour over the chicken and turn to coat the chicken evenly ( or seal the bag and turn to coat). Let sit at room temperature for at least 30 minutes or cover and refrigerate for up to 12 hours (let come to room temperature prior to baking).
- 2When ready to bake, place 1 rack in the center of the oven and 1 rack in the upper third (about 6 inches from the top). Preheat the oven to 425°F. Line a baking sheet with parchment paper and place the onions in the center.
- 3Drizzle the onions with the remaining 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Toss to coat, then spread into an even layer.
- 4Remove the chicken from the marinade; shake off and discard any excess marinade. Clear some spaces in the onions for the chicken thighs, then nestle them in, spacing them evenly throughout the pan.
- 5Bake the chicken thighs for 15 minutes. Remove the pan and toss the onions to promote even cooking (I use a fork to stir them around a bit). Return to the oven and bake for 10 to 20 additional minutes (that’s 25 to 35 minutes total), until the internal temperature of the chicken reaches 165°F. Let rest on the pan for 5 minutes.
- 6Stir the onions once more. Place the rack on the upper third rack and broil 1 to 2 minutes to crisp the chicken skin. Watch carefully, so nothing burns. Sprinkle all over with parsley. Serve the chicken hot, with the yummy, jammy onions complete with juices spooned alongside.
Nutrition — Per Serving
686
calories
43g
protein
54g
fat
- Carbohydrates
- 5g
- Saturated fat
- 13.2g
- Sodium
- 211 mg
- Dietary fiber
- 1.8g
4 servings per batch · ~277g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken Thighs have per serving?
Each serving delivers 43g of protein and 686 calories with 54g fat and 5g carbs. The high fat content makes this richer than breast-based chicken preparations.
How long does Baked Chicken Thighs take to prep?
This recipe is quick prep and makes 4 servings from one stovetop batch. The minimal preparation time makes it efficient for weekly meal prepping despite the higher calorie density.
Is Baked Chicken Thighs good for muscle gain?
At 43g protein and 686 calories per serving, Baked Chicken Thighs supports muscle gain phases with sufficient calories and fat for testosterone production. The high saturated fat content makes this especially useful during bulking phases where caloric surplus is required.
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