This Low Calorie Chicken Thighs recipe is just 163 calories and have perfectly crispy skin! These healthy baked chicken thighs are easy and delicious, and come with my zero calorie chicken rub, and always come out perfect.
Ingredients You’ll Need:
- 4 chicken thighs (bone in with skin)
- Olive oil spray
- 1 teaspoon chili powder
- 1 teaspoon garlic salt
- 1 teaspoon Italian seasoning
- ½ teaspoon cumin
- ¼ teaspoon pepper
Low Calorie Chicken Thighs
Healthy Baked Chicken Thighs Meal Prep and Storage
Meal Prep
- Prep – Coat the chicken thighs in the rub below.
- Cover – Add to a casserole dish (or freezer bag) and cover with plastic wrap or a cover.
- Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month.
- Cook – Defrost overnight in the fridge if frozen. Uncover and cook as directed below (you can print out the recipe card and tape it to the top).
Leftover Storage
- Cook – Cook as directed below.
- Individual or Family Servings – Add single servings to individual containers for single serve. Or as many servings as you need for the full family for family servings. Cover and store for later.
- Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month.
- Reheat – Defrost in the fridge if frozen. Bake in a 350 degree oven for 20 minutes, or the microwave for 3 minutes.
Low Calorie Chicken Thighs
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Low Calorie Chicken Thighs
Ingredients
- 4 chicken thighs bone in with skin
- Olive oil spray
- Chicken rub see below
Chicken Rub:
- 1 teaspoon chili powder
- 1 teaspoon garlic salt
- 1 teaspoon Italian seasoning
- ½ teaspoon cumin
- ¼ teaspoon pepper
Instructions
- In a small bowl combine the chicken rub ingredients, and set aside.
- Preheat oven to 425° and line a pan with foil and place a baking rack on top.
- Dab the chicken all over with a paper towel to remove any excess moisture.
- Sprinkle the chicken rub all over the chicken, and place onto the baking rack.
- Spray the chicken lightly with olive oil and bake 35-40 minutes until the juices run clear, and the internal temp is 165°.
- Broil for 1-5 minutes to crisp up the skin.
- Serve hot.
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About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Thighs
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Article History:
- Originally written and published July 27, 2020 by Audrey Johns
- Most recent update on November 30, 2023 by Audrey Johns
I’m so glad you loved the recipe!
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cant wait to try!