
Rosemary Chicken Thighs
These Rosemary Chicken Thighs deliver 60g protein and 899 calories per serving across 4 quick-prepped portions on the stovetop. The higher fat content from thighs supports hormone production while staying under 900 calories, making it ideal for strength-focused training blocks. Built for lifters balancing protein intake with adequate micronutrient absorption.
Ingredients
- •Brussels Sprouts(340g)
- •Yellow Onion(360g)
- •Apple, Granny Smith
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Honey(8g)
- •1 teaspoon kosher salt (divided)
- •1/2 teaspoon ground black pepper (divided)
- •Chicken Thigh, Bone-In, Skin-On(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Rosemary, Fresh
Instructions
- 1Pat the chicken thighs dry with paper towels and season with salt and pepper on both sides.
- 2Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Place the chicken thighs skin-side down and cook for 6–8 minutes until the skin is golden brown and crispy, then flip and cook for another 3–4 minutes skin-side up.
- 3Remove the chicken to a plate. In the same skillet, add the diced onion and cook for 3–4 minutes over medium-high heat, stirring occasionally, until softened and fragrant. Add the Brussels sprouts and cook for 4–5 minutes, stirring occasionally.
- 4Return the chicken thighs to the skillet, nestling them among the vegetables. Add the apple slices, drizzle with honey and Dijon mustard, and scatter fresh rosemary sprigs over the chicken. Reduce heat to medium, cover with a lid, and cook for 12–15 minutes until the chicken reaches an internal temperature of 165°F at the thickest part.
- 5Remove the lid and continue cooking uncovered for 2–3 minutes over medium-high heat until the skin crisps further and the vegetables caramelize at the edges.
- 6Remove the rosemary sprigs, taste for seasoning, and adjust salt and pepper as needed.
- 7Divide the chicken, vegetables, and pan sauce evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
899
calories
60g
protein
64g
fat
- Carbohydrates
- 19g
- Saturated fat
- 16.5g
- Sodium
- 346 mg
- Dietary fiber
- 4.8g
4 servings per batch · ~529g each
Macro data sourced from USDA FoodData Central
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How much protein does Rosemary Chicken Thighs have per serving?
Each serving contains 60g of protein and 899 calories, making this one of the highest protein-per-serving options for dinner. The macro split is 64g fat and 19g carbs, so it's a fat-forward meal suited for lower-carb protocols.
How long does Rosemary Chicken Thighs take to prep?
This recipe has quick prep time and yields 4 servings cooked on the stovetop. You're batch-prepping a full dinner for the week in minimal time.
Is Rosemary Chicken Thighs good for muscle gain?
At 60g protein per serving, this recipe directly supports muscle gain goals where daily protein intake is non-negotiable. The high calorie density (899 cal) makes it ideal for a bulk phase when you need to eat in a surplus.
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