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 thighs dry with paper towels. Mince the garlic, zest and juice the lemon, and slice the onion into wedges. In a small bowl, whisk together the garlic, olive oil, paprika, Italian seasoning, lemon zest, lemon juice, salt, and pepper until combined.
- 2Place the chicken thighs in a large bowl or zip-top bag and pour the marinade over them, turning to coat evenly on all sides. Cover and refrigerate for at least 30 minutes or up to 12 hours. If marinating longer than 30 minutes, remove from the refrigerator 15 minutes before cooking to bring to room temperature.
- 3Preheat the oven to 425°F and arrange racks in the center and upper third positions. Line a large baking sheet with parchment paper, scatter the onion wedges in the center, drizzle with olive oil, season with salt and pepper, and spread into an even layer.
- 4Remove the chicken thighs from the marinade, shaking off excess, and nestle them skin-side up among the onions, spacing them evenly across the pan. Bake on the center rack for 15 minutes over medium heat at 425°F.
- 5Remove the pan from the oven, stir the onions with a fork to redistribute, and return to the oven for 10–20 additional minutes (25–35 minutes total) until the internal temperature of the chicken reaches 165°F when measured at the thickest part of the thigh.
- 6Remove the pan and let rest for 5 minutes. Move the oven rack to the upper third position and broil the chicken for 1–2 minutes, watching closely, until the skin is golden brown and crispy—do not allow to burn.
- 7Stir the onions once more and sprinkle fresh parsley over the entire pan. Divide the chicken thighs and caramelized onions evenly into 4 airtight containers while hot, spooning the pan juices over each portion.
- 8Store in the refrigerator for up to 4 days, or cool completely and freeze for up to 3 months. Reheat gently in a 350°F oven or on the stovetop over medium heat until warmed through.
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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Set up your profile to unlockCommon questions
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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