Honey Soy Baked Chicken Thighs
This Honey Soy Baked Chicken Thighs delivers 37g protein and 380 calories per serving—a mid-range calorie option that works across cutting and building phases. Batch-preps 6 servings on the stovetop in minimal time, giving you three days of ready-to-eat protein. Use this as your reliable rotation piece for consistent macro hitting without daily cooking.
Ingredients
- •Honey(80g)
- •Soy Sauce, Low Sodium(60g)
- •Green Onion (Scallion)(60g)
- •Vegetable oil(30g)
- •Garlic(23g)
- •Vinegar, White(15g)
- •Sesame Oil, Toasted(5g)
- •Ginger, Fresh Root(4g)
- •Chicken Thigh, Boneless Skinless(1134g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Parsley, Fresh
Instructions
- 1Pat the chicken thighs dry with paper towels and trim any excess fat. Season lightly with salt and pepper, then set aside.
- 2In a shallow bowl, whisk together the honey, soy sauce, white vinegar, sesame oil, minced fresh garlic, and grated fresh ginger until combined. Stir in the chopped green onions and set the marinade aside.
- 3Place the chicken thighs in a large resealable bag or shallow dish, pour the marinade over them, and refrigerate for at least 30 minutes (or up to overnight for deeper flavor).
- 4Preheat your oven to 425°F. Transfer the chicken and all marinade to a large cast iron skillet or baking dish, arranging the thighs skin-side up.
- 5Bake over medium-high heat (or in the 425°F oven) for 20–25 minutes, flipping halfway through, until the chicken is golden brown and the internal temperature reaches 165°F when checked at the thickest part of the thigh.
- 6Switch to the broiler on high heat and broil for 5 minutes until the edges are slightly charred and the skin is deeply golden brown—watch carefully to prevent burning.
- 7Remove from heat and garnish with fresh parsley. Divide evenly into 6 airtight containers while hot, portioning the chicken thighs and pan juices equally.
- 8Serve each portion with steamed rice, cauliflower rice, or your choice of carbohydrate side, drizzling the pan juices over top.
Nutrition — Per Serving
380
calories
37g
protein
21g
fat
- Carbohydrates
- 14g
- Saturated fat
- 4.0g
- Sodium
- 481 mg
- Dietary fiber
- 0.5g
6 servings per batch · ~235g each
Macro data sourced from USDA FoodData Central
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How much protein does Honey Soy Baked Chicken Thighs have per serving?
Each serving provides 37g of protein and only 380 calories, with 21g fat and 14g carbs. This is a high-protein, moderate-calorie option that delivers significant amino acids without excess calories.
How long does Honey Soy Baked Chicken Thighs take to prep?
Quick prep time on the stovetop with 6 servings means you can batch-prep most of a week's worth of protein in one cooking session, making this extremely efficient for meal prep.
Is Honey Soy Baked Chicken Thighs good for fat loss?
At 37g protein and only 380 calories per serving, this recipe is ideal for fat loss phases where you need to maximize protein intake while controlling total daily calories. The low carb content also keeps this lean for cutting diets.
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