Juicy Baked Boneless Chicken Thighs in Just 30 Minutes

Baked Boneless Chicken Thighs are juicy, flavorful, and come together quickly for a perfect dinner option.

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Prep Time 10

Cook Time 20

Resting Time 5

Total Time 35

Servings: 4 thighs

Course: Dinner

Cuisine: American

Calories: 230

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Chicken

4 pieces Boneless Skinless Chicken Thighs Option to use bone-in thighs, adjusting cook time accordingly.
2 tablespoons Olive Oil Substitute with avocado oil for a neutral flavor.
1 teaspoon Salt Adjust to taste if necessary.
½ teaspoon Ground Black Pepper Freshly ground is preferred for best flavor.

For the Spice Blend

1 teaspoon Onion Powder May replace with fresh onions but adjust cooking time.
1 teaspoon Garlic Powder Substitute with fresh minced garlic if preferred.
1 teaspoon Smoked Paprika Regular paprika can be used for less smokiness.
1 tablespoon Brown Sugar Omit for a sugar-free option or use a sugar substitute.
1 teaspoon Italian Seasoning Alternatively, use dried herbs like oregano and basil in equal parts.

Equipment

Oven
Sheet pan
mixing bowl

Method

Step-by-Step Instructions

Preheat your oven to 425°F (220°C) and line a sheet pan with aluminum foil.
In a large mixing bowl, combine olive oil, salt, black pepper, onion powder, garlic powder, smoked paprika, brown sugar, and Italian seasoning. Mix well.
Coat chicken thighs in the spice mixture, ensuring they are evenly covered.
Arrange chicken thighs on the baking sheet smooth side up, spaced out for even cooking.
Bake in the preheated oven for 20 to 30 minutes, flipping halfway, until internal temperature reaches 165°F (74°C).
Let the chicken rest for about 5 minutes before serving.

Nutrition

Serving: 1thighCalories: 230kcalCarbohydrates: 2gProtein: 28gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 120mgSodium: 600mgPotassium: 500mgSugar: 1gVitamin A: 250IUCalcium: 20mgIron: 1.5mg

Notes

Pat dry chicken thighs before adding spices for better flavor adherence. Adjust spices to suit your taste and avoid overcrowding in the oven.

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