These Low Calorie Baked Boneless Chicken Thighs come with 5 different rubs (for 5 chicken thigh recipes!) and are just 111 calories!
I love making this protein packed oven baked boneless chicken thighs recipe for quick and easy dinners, and for weekly meal prep!
In the sections below I’ll show you how to roast them to perfection. Share 5 rubs (there are 5 recipes below!) and even share leftover and meal prep directions.
With rubs like Ranch Seasoning, Taco Seasoning, and a garlic paprika mix (shown in photo) you can make any flavor you’re craving. And mix and match them for different meal prep recipes.
Why You’ll Love These Baked Chicken Thighs:
- 5 Recipes To Choose From – with 5 to choose from you’ll never be bored with chicken again!
- Low Calorie – just 111 calories these chicken thighs fit any diet.
- High Protein – these chicken thighs have 18.4g of protein each!
- Meal Prep Tips – I’ve included meal prep tips and leftover storage help too.
- Nutrition Label – as always, the reader favorite nutrition label can be found below.
Low Calorie Baked Boneless Chicken Thighs
In the sections below I have supplied meal prep, and leftover storage tips. A shopping list and equipment needed to make the best chicken thighs. But if you’re ready to get cooking, or want to skip ahead, the links here will help you quickly jump around the article.
What You’ll Find in this Article:
Ingredients for Baked Chicken Thighs
I choose to make this with boneless and skinless chicken thighs, but you could make it with skin-on thighs if you desire. However this will change the nutritional information below.
Because chicken thighs have more fat than chicken breasts and wings, we do not need to add any oil to this recipe. The parchment paper will keep them from sticking, and the natural chicken fat in the thighs will help them crisp up. How great is that?!
Baked Boneless Skinless Chicken Thighs Ingredients:
- Boneless Skinless Chicken Thighs – you could get skin on chicken thighs too, but it will change the nutrition
- Paprika – adds a smokey flavor and lots of color
- Onion Powder – adds flavor without calories
- Garlic Powder – you can use garlic salt instead, just omit the salt from the recipe
- Thyme – fresh is best, but dried thyme will work in a pinch
- Lemon – you’ll need the zest, so get a real lemon, not store-bought juice
- Salt and Pepper – you can skip the salt if your diet requires it, and use fresh ground pepper if you have it for best flavor.
4 MORE Spice Rubs to Try:
How to Make Oven Baked Chicken Thighs
I like to make these baked boneless chicken thigh recipes on a baking sheet with parchment paper. It makes cleanup a breeze, and will mean you can skip adding any oil.
Choose your favorite method, just be sure to oil the pan if you use a skillet as shown below… It makes for a prettier photo, but will change the calories in each chicken thigh a bit.
Tools and Equipment:
- Rimmed Baking Sheet
- Parchment Paper
- Special Note: you could also make these in a cast iron skillet (but you will need to oil the skillet)
How to Make Baked Boneless Chicken Thighs in Oven
- Preheat oven to 425 degrees and line a baking sheet with parchment paper.
- Rub the chicken thighs with your chosen spice blend.
- Add chicken thighs to the prepared baking sheet cut side up.
- Bake for 12 minutes, then flip and bake for an additional 8 minutes.
- When the chicken is golden brown (and the internal temperature is 165 degrees) they are done, remove from the oven.
- Serve hot or cool completely and use for meal prep recipes.
Meal Prep and Leftovers:
- Cook chicken according to the directions above, when done, cool completely.
- Slice or leave whole (your preference).
- Add to freezer bags or containers for leftover storage. Or add one thigh to each meal prep container along with desired sides for quick dinners and lunches.
- Will hold in the freezer for 1 month and in the fridge for 4-5 days.
Low Calorie Baked Boneless Chicken Thighs
This recipe for baked boneless chicken thighs can be made 5 ways. You can make it with the rub recipe I have supplied, or swap it out for the Ranch, Taco, Italian, or Homemade Seasoning Salt rubs I supplied in the recipe card below.
More Healthy Chicken Thigh Recipes:
5 Low Calorie Baked Boneless Chicken Thighs
Equipment
- Rimmed Baking Sheet
Ingredients
Boneless Skinless Chicken Thighs:
- 6 boneless skinless chicken thighs
- Spice Blend (choose one below)
Garlic Paprika Spice Blend:
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon thyme fresh and minced or dried
- Zest of 1 lemon
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
4 MORE Spice Rubs:
- 2 teaspoons Taco Seasoning Rub homemade or store-bought taco seasoning
- 2 teaspoons Seasoning Salt Rub homemade or store-bought
- 2 teaspoons Ranch Seasoning homemade or store-bought ranch seasoning – the dry stuff
- 1 teaspoon Italian Seasoning + 1/2 teaspoon salt AND pepper homemade or store-bought
Instructions
- Preheat oven to 425 degrees and line a baking sheet with parchment paper.
- Rub the chicken thighs with your chosen spice blend.
- Add chicken thighs to the prepared baking sheet cut side up.
- Bake for 12 minutes, then flip and bake for an additional 8 minutes.
- When the chicken is golden brown (and the internal temperature is 165 degrees) they are done, remove from the oven.
- Serve hot or cool completely and use for meal prep recipes.
Garlic Paprika Spice Blend:
- Add all of the ingredients to a small bowl and mix well.
Meal Prep and Leftovers:
- Cook chicken according to the directions above, when done, cool completely.
- Slice or leave whole (your preference).
- Add to freezer bags or containers for leftover storage. Or add one thigh to each meal prep container along with desired sides for quick dinners and lunches.
- Will hold in the freezer for 1 month and in the fridge for 4-5 days.
Nutrition
Nutrition and Calories in Oven Baked Boneless Chicken Thighs
The nutrition and calories supplied below is based off 1 chicken thigh, with the first rub (garlic paprika). You can easily limit the sodium by skipping the salt all together, the lemon zest will give it the zing you want.
That also goes for all the homemade seasoning blends I have supplied you with. You can leave out the salt from all 4 recipes and it will still make a great baked chicken thigh recipe!
Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
What to Read Next:
Lose Weight By Eating Cookbooks
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Article History:
- Originally written and published October 27, 2022 by Audrey Johns
- Updated on April 4, 2023 by Audrey Johns
