Oven Baked Chicken Thighs Recipe (Low Calorie)

This oven baked chicken thighs recipe is low calories and delicious. Thanks to my low calorie baking trick!

In this article I will show you how to make healthy chicken thighs in the oven. Supply you with a shopping list for chicken thigh recipes, and a delicious chicken rub recipe.

Baked Chicken Thighs Recipe

Below you will find directions to make oven baked chicken thighs low calorie and healthy.

Make this recipe for dinner, or as part of meal prep… It’s great in my Low Calorie Chicken Enchiladas!

Below you’ll find everything to make oven baked chicken thighs, a shopping list. Info on how long to bake chicken thighs, and a low calorie baked chicken thighs recipe.

Oven Baked Chicken Thighs Recipe

Making the perfect chicken thighs in oven healthy and low calorie. You’ll need my special tips and tricks (outlined in the article below).

I’ll show you how to cook chicken thighs so they come out juicy in the center with perfect crispy skin.

Here’s what you’ll find in this article:

  • How to Make Oven Baked Chicken Thighs
  • Shopping List for Oven Baked Chicken Thighs
  • How to Bake Chicken Thighs
  • Oven Baked Chicken Thighs Recipe (recipe card!)
  • What to Serve with Oven Baked Chicken Thighs

In this article I will share my low calorie roasted chicken thighs recipe, and review baked chicken how long for thighs.

My oven baked chicken thigh recipe is only 163 calories!

Find the shopping list, how to oven cook chicken thighs, and the printable recipe card below…

How to Make Oven Baked Chicken Thighs

In these sections I will share how to roast chicken thighs to perfection, as well as share a shopping list for my oven baked chicken thighs recipe.

It’s inexpensive to make chicken thigh recipes. It’s a lower cost cut, but still yields a decent amount of meat!

Shopping List for Oven Baked Chicken Thighs

I love to make this chicken thigh recipe oven roasted. It crisps up perfectly, and takes only 5 minutes to prep!

Baked chicken thighs oven roasted make a great dinner main dish, or a way to prep for the week!

baked chicken thighs recipe

I recommend taking a screen shot of the shopping list to make your grocery shopping easier. And just buy the amount of chicken thighs YOU need… The printable recipe card below will do the math for you on the rest.

Shopping List for Oven Baked Chicken Thighs Recipe:

Chicken Rub:

  • Chili powder
  • Garlic salt
  • Italian seasoning
  • Cumin
  • Pepper

Special Tip: The olive oil spray is the key to keeping this recipe low calorie! I recommend picking up a Misto can. You can refill them with olive oil you already buy!

I’ve included the chicken rub ingredients in the shopping list. These pantry staples are something you likely already have… But if you don’t, they will come in handy!

Up next… How to bake baked chicken thighs in oven directions!

How to Bake Chicken Thighs

In this section I will share how to bake chicken thighs in a healthy new way. You can find exact measurements and directions in the sharable recipe card below.

Baked chicken thighs in the oven are easy and foolproof with my delicious chicken rub recipe, and the special tips below.

Baked Chicken Thighs Recipe

Below you will find the directions to bake bone-in chicken breasts. If you want to make baked chicken thighs boneless, bake at 425 degrees for 20 minutes.

How to Bake Chicken Thighs:

  1. In a small bowl combine the chicken rub ingredients, and set aside.
  2. Preheat oven to 425° and line a pan with foil and place a baking rack on top.
  3. Dab the chicken all over with a paper towel to remove any excess moisture.
  4. Sprinkle the chicken rub all over the chicken, and place onto the baking rack.
  5. Spray the chicken lightly with olive oil spray and bake 35-40 minutes until the juices run clear, and the internal temp is 165°.
  6. Broil for 2-3 minutes to crisp up.

Special Tip: The key to making these oven baked chicken thighs recipe low calorie, is the olive oil spray. I recommend getting a Misto Can for your olive oil!

In the next section you will find the recipes for chicken thighs in the oven, calories in chicken thighs, and more…

Oven Baked Chicken Thighs Recipe

This low calorie oven baked chicken thighs recipe takes just 5 minutes to prep, and yields the most perfect chicken thigh recipes!

For perfect chicken thighs in the oven every time… Choose this healthy recipe!

Baked Chicken Thighs Recipe

Baked Chicken Thighs Recipe (Low Calorie)

Lose Weight By Eating
This low calorie recipe for baked chicken thighs is both healthy and delicious!
You won't even miss the extra fat and calories… I was able to cut the amount of oil saving you calories, fat and money in this oven baked chicken thighs recipe.
5 from 2 votes
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 163 kcal

Ingredients
  

Chicken Rub:

  • 1 teaspoon chili powder
  • 1 teaspoon garlic salt
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon cumin
  • 1/4 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.

Video

Nutrition

Serving: 1thighCalories: 163kcalCarbohydrates: 0gProtein: 15.5gFat: 10.8gSaturated Fat: 2.9gCholesterol: 58mgSodium: 633mgPotassium: 138mgFiber: 0gSugar: 0gCalcium: 8mgIron: 1mg
Keyword Main Course
Tried this recipe?Let us know how it was!

What to Serve with Oven Baked Chicken Thighs

Baked Chicken Thighs Recipe sides
Baked Chicken Thighs Recipe sides
sides

Final Thoughts

Oh how I love using rubs on meat! They add loads of flavor, and zero calories!

Here at Lose Weight By Eating we try to shave off as many calories as possible, without ruining the flavor. And I do believe this recipe for oven baked chicken thighs is better than the oil packed versions you will find online!

The flavor imparted from the rub is the key here… And the garlic salt (or use garlic powder and some salt) helps to dry out the skin, creating a perfectly crispy skin every time!

Be sure to check out more healthy recipes below…

What to Read Next:

Lose Weight By Eating Cookbooks

4 cookbooks
Low Calorie Oven Baked Chicken Thighs Recipe

Tags: , , , , , ,

Loading Comments....