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 chicken thighs dry with paper towel and trim off excess fat. Combine the onion powder, garlic powder, dried herbs, salt and pepper/s. Coat the chicken evenly with the combined seasoning.
- 2Heat oil a large pan or skillet over medium heat and sear chicken for 5 minutes until golden and crispy. Flip and cook for a further 2 minutes. Move chicken to the sides of the pan and add butter to the middle. Let melt, then add the garlic into the butter. Sauté until fragrant, about 30 seconds.
- 3Increase heat to medium-high. Add the wine and chicken broth (or stock). Scrape up any browned bits from the bottom of the pan with the end of a wooden spoon. Stir chicken around; let liquid simmer until reduced to half, about 2 minutes.
- 4When chicken is cooked through, remove from heat. Taste test and season with extra salt and pepper, if needed. Serve immediately with fresh, chopped parsley or herbs of your choice, if desired.
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
AI Swap Engine
Set up your profile to enable swaps →Common questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
