Description
Juicy, caramelized chicken thighs marinated in a garlic-herb paste and roasted until crispy. This Whole30-compliant sheet pan dinner is perfect for parties, weeknights, and clean-eating lifestyles.
Ingredients
Scale
- 3–4 pounds bone-in, skin-on chicken thighs
- 1/4 cup extra virgin olive oil
- 8–10 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped
- 1 tablespoon fresh thyme leaves
- 2 lemons (1 for marinade zest/juice, 1 for serving)
- 1 tablespoon Dijon mustard (Whole30 compliant)
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 2 teaspoons sea salt (plus more for sprinkling)
- 1 teaspoon freshly cracked black pepper
- Optional garnish: fresh parsley or chives, lemon wedges, flaky sea salt
Instructions
- Preheat oven to 425°F (220°C). Line a large rimmed baking sheet with foil or parchment paper.
- Pat chicken thighs completely dry with paper towels to ensure crispy skin. Trim excess fat if desired, but leave skin intact.
- In a small bowl, whisk together minced garlic, chopped rosemary, thyme leaves, lemon zest, lemon juice, Dijon mustard, smoked paprika, cayenne, salt, pepper, and olive oil to form a thick paste.
- Place chicken in a large bowl. Pour marinade over chicken and massage thoroughly into the meat, getting under the skin where possible to coat evenly.
- Cover and refrigerate for at least 30 minutes, or up to 24 hours for deeper flavor.
- Arrange chicken thighs on the prepared baking sheet in a single layer, skin-side up, ensuring they are not crowded.
- Roast for 35-45 minutes. If skin browns too quickly, tent loosely with foil. Chicken is done when internal temperature reaches 170-175°F and skin is deep golden brown and crispy.
- Remove from oven and let rest for 10 minutes before serving to allow juices to redistribute.
- Garnish with fresh parsley and lemon wedges. Serve hot.
Notes
Ensure chicken is completely dry before roasting for crispy skin. Do not crowd the pan; use two pans if necessary to allow air circulation. Resting the chicken for 10 minutes is crucial to retain juiciness. If using boneless skinless thighs, reduce cooking time by 5-7 minutes.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 2 thighs per serving
- Calories: 450
- Sodium: 350
- Fat: 32
- Saturated Fat: 8
- Carbohydrates: 2
- Fiber: 0.5
- Protein: 35
Keywords: Whole30, Paleo, Keto, Gluten-Free, Dairy-Free, Chicken Thighs, Roasted Chicken, Sheet Pan Dinner, Garlic Herb Chicken, Healthy Dinner