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
- 1In a shallow bowl, combine honey, soy sauce, green onions, cooking oil, garlic, vinegar, sesame oil and ginger. Mix well and set aside.
- 2Pat chicken dry with paper towel. Trim off any excess fat. Season with salt and pepper then transfer chicken to the bowl with the marinade. Cover and marinade chicken for at least 30 minutes if time allows (or overnight).
- 3Preheat the oven to 425°F (220°C).
- 4Transfer chicken along with the marinade to a cast iron skillet or baking dish. Bake for 20-25 minutes, flipping twice while baking to ensure the chicken doesn't dry out on top.
- 5Broil for 5 minutes at high heat until golden browned and slightly charred on the edges. Chicken should have an internal temp of 165°F (or 70°C).
- 6Garnish with parsley and optional sesame seeds.
- 7Serve chicken with pan juices over steamed rice, cauliflower rice, zucchini noodles, regular noodles or mashed potatoes.
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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