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StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Positions racks in the center and upper thirds of your oven, and preheat the oven to 425 degrees F.
  2. 2Arrange the onion, apple slices, and Brussels sprouts in the center of a large, rimmed baking sheet. Top with 1 tablespoon oil, honey, mustard, ½ teaspoon salt, and ¼ teaspoon pepper. Toss to coat, then spread in an even layer.
  3. 3Nestle the chicken onto the sheet pan towards its center, skin side up, moving the apple and vegetables aside as needed so that the chicken sits directly on the sheet pan. Pat the chicken dry, and season with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle the remaining 1 tablespoon of oil over the top. Lay a sprig of rosemary on top of each piece of chicken. (If you have more thighs than sprigs, cut the sprigs into pieces as needed and divvy them up.)
  4. 4Bake the chicken and vegetables on the center rack for 15 minutes. Remove the pan from the oven, and use a spatula to stir the vegetables. Return the pan to the oven, and continue baking for 5 to 10 minutes, until the chicken is cooked through. It will register 165 degrees F on an instant-read thermometer inserted at the thickest part. If some pieces of the chicken finish sooner than others, remove them to a plate and continue cooking the remaining pieces until they are done. The apples will become very soft and break down, and the onions and Brussels sprouts will darken and become super crisp (this is the honey caramelizing).
  5. 5Remove the pan from the oven, then remove and discard the rosemary springs. Return any chicken pieces you removed earlier to the pan. Turn the oven to broil. Place the pan on the upper third of the oven and broil for 2 to 3 minutes, until the skin is golden and crispy. (This step will crisp the veggies further, too; if you prefer them not to continue crisping, remove them from the pan prior to broiling, or place the chicken on a different lined baking sheet.)
  6. 6Remove the pan from the oven, and season the chicken with an extra pinch of salt and chopped fresh rosemary. Serve the chicken hot with the apples and veggies.

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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Common questions

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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