Garlic Herb Baked Chicken THighs
These Garlic Herb Baked Chicken Thighs are my weeknight hero when I want something delicious without much effort.
Skinless chicken thighs are marinated in fresh garlic, bright lemon juice, and a blend of Italian herbs, thyme, and paprika, then baked until tender and juicy.
The result is flavorful, aromatic chicken that pairs beautifully with roasted veggies, rice, or a fresh salad. High in protein and naturally gluten-free, this recipe is perfect for meal prep or a quick family dinner.
Dietitian pro tip: Although skinless chicken thighs have only a few more grams of fat than breasts, if this juicy protein option is what keeps your progress consistent by avoiding bland food and extreme diet burnout, that is a WIN!
Let’s dig in!
Total time: 35-40 Minutes | Prep Time: 5 Minutes | Cook Time: 25-30 Minutes
Servings: 4
Ingredients:
4 skinless chicken thighs (bone-in or boneless)
2 tbsp garlic, minced (about 6 cloves)
Juice of ½ lemon (about 2 tbsp)
1 tbsp Italian herb seasoning
1 tsp dried thyme
1 tsp paprika
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
Optional: 1 tbsp olive oil (for extra moisture and browning)
Instructions:
Preheat Oven: Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.
Make Marinade: In a large bowl, mix minced garlic, lemon juice, Italian herbs, thyme, paprika, garlic powder, salt, and pepper. (Add olive oil here if using.)
Coat Chicken: Add chicken thighs to the bowl and toss well to coat evenly. Let marinate for 10–15 minutes if time allows.
Bake: Arrange chicken thighs on the prepared baking sheet. Bake for 25–30 minutes, or until the internal temperature reaches 165°F and the chicken is golden brown.
Rest & Serve: Let chicken rest for 3–5 minutes before serving. Enjoy with your favorite sides!
Nutrition Facts
285 calories | 28 g protein | 3 g carbs | 14 g fat
DF, GF, high-protein
Tatum’s Recipe Hacks:
🥬 Top this with sauerkraut or kimchi! Combining raw garlic with fermented foods creates a potent prebiotic and probiotic combination for gut health.
❓ 🧄 Did you know? Allicin is a potent sulfur-containing compound from crushed raw garlic, acting as the primary source of its medicinal properties, distinctive smell, and taste. It acts as an antimicrobial, antioxidant, improving heart health by reducing blood pressure and cholesterol!
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
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Cheers to thriving together!
