Crispy Garlic Boneless Chicken Thighs (Stove Top)
These Crispy Garlic Boneless Chicken Thighs deliver 22g protein and 206 calories per serving — a lean, lower-calorie option. Batch-preps 6 servings in quick time on the stovetop, working as a side protein source or part of a larger meal. Built for lifters stacking multiple protein sources to hit daily targets without exceeding calorie goals.
Ingredients
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Onion powder(5g)
- •Garlic powder(5g)
- •Thyme, Dried(3g)
- •Rosemary, Fresh(3g)
- •1/2 teaspoon salt
- •1/4 teaspoon cracked black pepper
- •1 pinch cayenne pepper (or to taste)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(30g)
- •Garlic(15g)
- •Wine, White, Dry(60g)
- •Low Sodium Chicken Broth(120g)
Instructions
- 1Pat the chicken thighs dry with paper towels and trim any excess fat. Combine the onion powder, garlic powder, dried thyme, salt, and pepper in a small bowl, then coat the chicken evenly with the seasoning mixture.
- 2Heat the olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Working in batches if needed to avoid crowding, sear the chicken skin-side down for 5–7 minutes until golden brown and crispy. Flip and cook for 3–4 minutes until the other side is golden, then transfer to a plate.
- 3Reduce heat to medium, add the butter to the pan, and let it melt. Add the minced fresh garlic and sauté for 30–45 seconds until fragrant, stirring constantly.
- 4Increase heat to medium-high and pour in the white wine, scraping up any browned bits from the bottom of the pan with a wooden spoon. Simmer for 1–2 minutes until the wine reduces by half.
- 5Pour in the low-sodium chicken broth and return the chicken to the pan. Bring to a simmer over medium-high heat and cook for 8–10 minutes until the chicken reaches an internal temperature of 165°F when measured in the thickest part of the thigh.
- 6Remove from heat, taste, and season with additional salt and pepper as needed.
- 7Divide the chicken and sauce evenly into 6 airtight containers while hot. Cool completely before sealing and refrigerating.
- 8Garnish with fresh rosemary and serve, or reheat gently on the stovetop over medium heat for 3–4 minutes until warmed through.
Nutrition — Per Serving
206
calories
22g
protein
16g
fat
- Carbohydrates
- 3g
- Saturated fat
- 2.3g
- Sodium
- 100 mg
- Dietary fiber
- 0.5g
6 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Garlic Boneless Chicken Thighs have per serving?
Each serving contains 22g of protein with only 206 calories, delivering a lean macro profile with 16g fat and 3g carbs. This is a rare sub-210 calorie chicken option that still hits meaningful protein targets.
How long does Crispy Garlic Boneless Chicken Thighs take to prep?
This is a quick prep recipe that cooks on the stovetop, and the 6-serving batch means you can prep multiple meals in one session. Active cooking time is minimal, making it ideal for weeknight meal prep.
Is Crispy Garlic Boneless Chicken Thighs good for fat loss?
At 206 calories and 22g protein per serving, this recipe is built for fat loss phases where keeping calories controlled while maintaining protein intake is the goal. The minimal carbohydrate content (3g) makes it compatible with lower-carb cutting approaches.
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