Stovetop~50 minComplexity
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.
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Ingredients
6 servings
- •0.3 cup Honey
- •0.3 cup Soy Sauce, Low Sodium
- •0.3 cup Green Onion (Scallion)
- •2 tbsp Vegetable oil
- •1.5 tbsp Garlic
- •1 tbsp Vinegar, White
- •1 tsp Sesame Oil, Toasted
- •0.8 tsp Ginger, Fresh Root
- •2.5 lbs Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1 1 pinch salt (to season)
- •1 1 pinch pepper (to season)
- •1 Parsley, Fresh
Instructions
- 1In a bowl, whisk together the honey, low sodium soy sauce, cooking oil, minced garlic, white vinegar, sesame oil, and fresh minced ginger until fully combined. Stir in the chopped green onions to finish the marinade.
- 2Pat the chicken thighs dry and season lightly with salt and pepper. Add them to a large resealable bag or shallow dish, pour the marinade over top, and refrigerate for at least 30 minutes — or up to overnight for deeper flavor.
- 3Preheat your oven to 425°F. Transfer the chicken thighs and all of the marinade to a large baking dish, arranging the thighs in a single layer.
- 4Bake for 20–25 minutes, flipping once halfway through, until the chicken is golden and an instant-read thermometer inserted into the thickest part reads 165°F.
- 5Switch the oven to broil on high. Broil for 3–5 minutes until the tops are caramelized and lightly charred at the edges — watch closely to prevent burning.
- 6Remove from the oven and let the chicken rest for 5 minutes. Garnish with chopped fresh parsley.
- 7Divide the chicken thighs evenly across 6 meal-prep containers, spooning the pan juices from the baking dish over each portion equally.
Nutrition — Per Serving
387
calories
36g
protein
20g
fat
- Carbohydrates
- 17g
- Saturated fat
- 3.9g
- Sodium
- 502 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~233g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
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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Complexity
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