Description

A simple and reliable method for roasting boneless skinless chicken thighs for meal prep. This recipe ensures juicy, flavorful chicken that stays moist for up to four days in the fridge, making it perfect for weekly planning.

Ingredients

Scale

2–3 pounds boneless skinless chicken thighs
3 tablespoons olive oil
2 teaspoons garlic powder
1 teaspoon smoked paprika
1 teaspoon onion powder
1 teaspoon dried thyme
1.5 teaspoons salt (kosher salt preferred)
1 teaspoon black pepper

Instructions

Preheat oven to 400°F (200°C). Line two large baking sheets with parchment paper or foil.
Pat the chicken thighs dry thoroughly with paper towels to remove excess moisture.
Place chicken in a large mixing bowl. Add olive oil, garlic powder, smoked paprika, onion powder, thyme, salt, and pepper.
Toss and massage the chicken with your hands until every piece is evenly coated with the marinade.
Arrange chicken on baking sheets in a single layer, ensuring pieces do not overlap to prevent steaming.
Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
Optional: Broil for the last 2 minutes for extra char, watching closely to prevent burning.
Remove from oven and let cool completely on the counter for 10-15 minutes.
Portion the cooled chicken into meal prep containers (3-4 thighs per container).
Seal containers and store in the refrigerator for up to 4-5 days.

Notes

Ensure chicken pieces are uniform in size for even cooking. Do not skip drying the chicken, as wet chicken will steam instead of roast. Let chicken cool completely before sealing containers to prevent condensation and spoilage. Can be frozen for up to 3 months.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: Approximately 3-4 th
Calories: 275
Sodium: 450
Fat: 18
Saturated Fat: 5
Carbohydrates: 1
Protein: 25

Keywords: meal prep, chicken thighs, boneless skinless chicken, healthy dinner, high protein, low carb, batch cooking, weekly meal planning