Stovetop~40 minComplexity
Oven Baked Chicken Thighs
Oven Baked Chicken Thighs provide 38g protein and 559 calories per serving — a substantial protein dose with enough fat for satiety and hormonal support. Six servings come together on the stovetop, delivering batch-friendly portions that maintain moisture through the week. Higher calorie density suits bulking phases while the protein quantity supports recovery on heavy training days.
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Ingredients
6 servings
- •3 lbs Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •2 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tbsp 1 tablespoons kosher salt
- •2 tsp Garlic powder
- •2 tsp Onion powder
- •1 tsp Paprika, Ground
- •1 tsp 1 teaspoon freshly cracked black pepper
Instructions
- 1Preheat the oven to 450°F. Line a rimmed sheet pan with foil and place a cooling rack inside.
- 2Pat the chicken thighs dry with paper towels, then drizzle evenly with the olive oil.
- 3In a small bowl, combine the garlic powder, onion powder, and paprika. Rub the spice mixture all over the chicken thighs, coating the skin completely on both sides.
- 4Reduce the oven temperature to 425°F. Arrange the chicken thighs skin-side up on the prepared rack and bake for 28–32 minutes until the skin is golden brown and crispy and an instant-read thermometer inserted into the thickest part of a thigh reads 165°F internally.
- 5Remove the sheet pan from the oven and let the chicken rest for 3–5 minutes.
- 6Divide the chicken thighs evenly into 6 airtight containers while still warm, allowing approximately 1 thigh per container.
- 7Cool to room temperature, then seal containers and refrigerate for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
548
calories
38g
protein
42g
fat
- Carbohydrates
- 2g
- Saturated fat
- 10.9g
- Sodium
- 185 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~234g each
Macro data sourced from USDA FoodData Central
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How much protein does Oven Baked Chicken Thighs have per serving?
Each serving contains 38g of protein and 559 calories. The macro split is 43g fat and 4g carbs, making thighs a protein-dense option with significant fat content from the skin and dark meat.
How long does Oven Baked Chicken Thighs take to prep?
Listed as quick prep with 6 servings per batch, so you're looking at minimal active time to prepare a full week of protein-rich dinners. Stovetop cooking means no extended oven time required.
Is Oven Baked Chicken Thighs good for muscle gain?
At 38g protein and 559 calories per serving, thighs fit muscle gain phases where caloric surplus and protein intake both matter. The higher fat content provides energy density for supporting heavier training loads.
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