
Baked Chicken Thighs With Asparagus
Baked Chicken Thighs With Asparagus provides 40g protein and 594 calories per serving—solid protein with built-in vegetable volume. Six servings batch-prep on the stovetop, maximizing yield per cooking session for efficiency-focused meal preps. The added fiber helps manage satiety while you're in a deficit without eating more protein than you actually need.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1½ teaspoons kosher salt
- •¼ teaspoon freshly cracked black pepper
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Shallot
- •Garlic
- •Thyme, Fresh
- •Wine, White, Dry(160g)
- •Mustard, Yellow(15g)
- •Tomato, Cherry
- •Olives, Black, Canned, Pitted(240g)
- •Asparagus(454g)
Instructions
- 1Pat the chicken thighs dry with paper towels and season all over with salt and pepper.
- 2Heat the olive oil in a large cast iron skillet or Dutch oven over medium-high heat until shimmering. Working in batches, add the chicken thighs skin side down and cook 6–8 minutes until the skin is golden brown and crispy. Flip and cook the other side 4–5 minutes until browned. Transfer to a plate.
- 3Reduce heat to medium. Add the diced shallots to the same skillet and cook 3–5 minutes, stirring occasionally, until softened. Add the minced garlic and cook 1 minute until fragrant. Stir in the fresh thyme, white wine, and yellow mustard. Simmer 2–3 minutes until the wine reduces slightly and the sauce thickens.
- 4Add the asparagus spears, cherry tomatoes, and black olives to the skillet, stirring to coat with the sauce. Nestle the chicken thighs skin side up among the vegetables.
- 5Cover the skillet and transfer to a 375°F oven. Bake 35–40 minutes until the chicken reaches an internal temperature of 165°F at the thickest part of the thigh (check with a meat thermometer without touching bone).
- 6Remove from the oven and let rest 5 minutes. Divide the chicken, asparagus, tomatoes, and olives evenly into 6 airtight containers while hot, pouring sauce over each portion.
- 7Cool to room temperature, then seal containers and refrigerate up to 4 days.
Nutrition — Per Serving
594
calories
40g
protein
43g
fat
- Carbohydrates
- 7g
- Saturated fat
- 11.0g
- Sodium
- 508 mg
- Dietary fiber
- 2.7g
6 servings per batch · ~374g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken Thighs With Asparagus have per serving?
Each serving contains 40g of protein and 594 calories with 43g fat and 7g carbs. This macro split is high in fat due to the thigh cut, making it a calorie-dense protein source.
How long does Baked Chicken Thighs With Asparagus take to prep?
This recipe qualifies as quick prep and yields 6 servings, meaning you can batch-prepare nearly a week's worth of dinners in minimal time. Active cooking happens on the stovetop with no extended marinating or complex steps.
Is Baked Chicken Thighs With Asparagus good for muscle gain?
At 40g protein per serving and 594 calories, this recipe works best during muscle gain phases where calorie surplus supports training intensity. The high fat content contributes to hormone production while protein drives recovery.
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