25 Healthy Chicken Thigh Recipes

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If you are stuck on what to cook, these healthy chicken thigh recipes will have you covered. These easy chicken thigh ideas are easy to make, packed with flavor, and use simple, affordable ingredients.

crispy air fryer chicken thighs with asparagus.

Family-approved and FAST chicken thigh recipes.

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While chicken breasts may be the most common part of the chicken to eat, chicken thighs are the tastiest. They’re delicious enough to eat on their own but also super versatile enough to be used in a plethora of dishes.

It’s healthy, packed with nutrients, and super affordable. They are also super versatile. Below, you’ll find my top healthy chicken thigh recipes that are tried and true. Whether you are new to cooking with chicken thighs or looking for new ways to jazz them up, I hope there’s something here for you.

Simply cooked chicken thighs

When it comes to beginner-friendly chicken thigh recipes, it’s best to know how to cook them using a variety of cooking methods. They don’t need many ingredients and yield perfectly cooked chicken every time.

Air fryer chicken thighs

This is my most-made chicken thigh recipe. It’s easy, affordable (skin-on chicken thighs are cheaper than breasts and drumsticks!), and cooks in just 12 minutes. The crispy and juicy chicken pairs well with anything (we like rice or air fryer baked potatoes).

air fryer chicken thighs.

Sous vide chicken thighs

If you want a set-and-forget way to cook chicken thighs, try the sous vide method. You can adjust the cooking time and the results are consistent every time. Bonus? You don’t even need a sous vide machine.

sous vide chicken thighs.

Instant Pot chicken thighs

I was always reluctant to get an Instant Pot, but since cooking chicken thighs in one, I’m converted. Crispy skin, juicy meat, and ready in no time. Don’t forget to use the juices to make a quick sauce or marinade. You may also like my Instant Pot shredded chicken and Instant Pot whole chicken.

instant pot chicken thighs on mashed potatoes.

Cast iron chicken thighs

When I want to whip up a dinner to impress with minimal effort, I use my cast iron. My family LOVES how crispy the skin gets and the natural smokiness of the thighs.

cast iron chicken thighs.

Grilled boneless chicken thighs

This is a summertime staple in our household. You can marinate the thighs up to 48 hours in advance, and once the grill is cranked up, cook them up in just 10 minutes. Fun fact- the leftovers taste amazing cold!

grilled boneless chicken thighs.

Simple baked chicken thighs

Oven baking chicken is always a safe bet and is so easy to customize with different sauces, marinades, and spices. You can also roast some veggies or sides at the same time and have dinner in a flash.

Honey garlic chicken thighs

If I’m not using my chicken thigh marinade, I make these honey garlic thighs. The sweet and savory combination is so delicious, and the crispy skin traps in even more flavor. I like to serve these with simple sides to let the chicken shine.

garlic honey chicken thighs.

Crispy baked chicken thighs

A tried and tested favorite, baking chicken thighs is hands-off and can be easily customized with many flavors. My recipe is a little different, because it does not need any marination time, and thanks to some baking powder, the skin is extra crispy (and remains crispy).

crispy baked chicken thighs.

Oven fried chicken

Oven fried chicken thighs are a healthier and easier alternative to traditional fried chicken, without sacrificing flavor or crispiness. If you want this to be even healthier, try air fryer fried chicken.

oven fried chicken.

Pollo Asado

Mexico’s answer to grilled or oven-baked chicken. I first tried this when I spent a year in Mexico and begged my host family to teach me how to make it (this is as authentic as it gets!). I like to shred the meat and serve it with salads or veggie sides.

chipotle pollo asado.

Easy chicken thigh skillet dinners

Are you a fan of one-skillet dinners? I reckon using a skillet guarantees incredible flavors that other cooking methods can’t compare to. It takes the chicken up a notch!

Moroccan chicken

A winter staple in my kitchen, this comes together in no time, full of spices and perfect over some couscous. The leftovers taste even better.

skillet of Moroccan chicken with sliced parsley on top.

Hunan chicken

This is an easy-to-cook recipe that can be made in 10 minutes! It includes fresh vegetables stir-fried with tender chicken, finally covered with delicious Hunan sauce. I like to switch up the veggies to use up whatever I have on hand.

Hunan style chicken

Black pepper chicken

This is my version of PF Chang’s popular chicken stir fry. Of course, I skip all the sugar-laden sauces and preservatives. This makes a fabulous weeknight dinner.

black pepper chicken.

Chicken masala

Who said Indian curries have to be high-calorie foods? This homemade takeout favorite uses less butter and less oil, but is super flavorful. The thighs hold onto the sauce, which gives you so much flavor in every bite.

tikka masala with chicken.

Butter chicken

Like the masala, just because it has butter in its name does not mean it is unhealthy. I swap out the heavy cream for coconut cream and amp up the amount of chicken. Pair it with cauliflower rice for an overall low carb dinner.

butter chicken.

Chicken Al Pastor

A healthier copycat version of Chipotle’s new chicken dish! The seasoned and chopped thigh pieces are cooked in pineapple and spices in a skillet for that gorgeous smoky flavor.

chicken al pastor in a skillet.

30 Minute recipes

Chicken thighs are known for being quick to cook, making the perfect weeknight dinner. The recipes below take less than 30 minutes and result in a flavorful and healthy meal.

Peri Peri chicken

My family LOVES Nandos, so I’ve made a homemade version that is lean, filling, and so flavorful. The spice mix is spicy, sweet, and so good. Pair it with some air fryer French fries or air fryer sweet potato fries for a takeout fakeout.

peri peri chicken.

Peruvian chicken

As the name suggests, this is Peru’s answer to baked chicken thighs. It’s typically served with a green sauce (Aji Verde), but I find them ultra flavorful as is.

peru chicken.

Satay chicken

My dad’s top secret (well, not anymore) recipe for grilled chicken skewers. His marinade is SO good, and you almost don’t want to use the peanut sauce (don’t skip it!).

Chicken Adobo

The #1 dish in the Philippines, chicken thighs are braised with an umami-forward sauce. It’s typically cooked low and slow, but I’ve tested this to make it super speedy.

chicken adobo.

Huli Huli chicken

This Hawaiian-style grilled chicken thigh recipe features a spicy pineapple marinade. It’s a summertime staple in my household. You can grill it, bake it, or even use the air fryer.

huli huli chicken.

Frequently asked questions

Should I cook chicken thighs with bone-in or boneless?

Both bone-in and boneless chicken thighs have their benefits. Bone-in chicken thighs tend to be more flavorful and juicy, while boneless chicken thighs cook more quickly and have less fat.

Can I cook chicken thighs from frozen?

Yes, you can cook frozen chicken thighs, but it is best to thaw them out first. This will ensure the chicken remains juicy instead of rubbery.

How long should I cook chicken thighs?

The cooking time for chicken thighs varies depending on the cooking method and the meat’s thickness. Generally, chicken thighs should be cooked until they reach an internal temperature of 165°F (74°C).

More favorite healthy recipes

boneless chicken thigh recipes.

Healthy Chicken Thigh Recipes: Honey Soy Chicken

5 from 247 votes
Make the most delicious honey soy chicken that cooks in minutes and packs in so much flavor. Watch the video below to see how I make it in my kitchen!
Servings: 8 servings
Cook: 20 minutes
Total: 20 minutes

Video

Ingredients  

Instructions 

  • Preheat the oven to 210C/425F. Season the chicken thigh fillets with salt and pepper and set aside.
  • In a large bowl, whisk together the olive oil, soy sauce, Dijon mustard, honey, brown sugar, and garlic. Transfer the mixture to a large ziplock bag, then add the chicken thighs and toss until combined. 
  • Let the chicken marinate for at least 10 minutes.
  • Remove the chicken from the marinade and place them on a large baking sheet lined with tinfoil.
  • Bake for 20 minutes, before switching the oven to the broil setting so the sauce on top slightly thickens.
  • Remove the chicken thighs from the oven and serve immediately.

Notes

TO STORE: Leftovers can be stored in the refrigerator, covered, for up to 5 days.
TO FREEZE: Place the cooled baked chicken thighs in an airtight container and store it in the freezer for up to two months.
TO REHEAT: Either microwave the chicken for 30-40 seconds or in a preheated oven until hot.
Tips for choosing chicken thighs
  • Buy frozen chicken thighs. Often cheaper than fresh thighs, they taste identical once thawed and seasoned. 
  • Look for the freshest chicken. Fresh chicken thighs should be pink or flesh-colored with clear and uneven skin. If there’s any grey or limp skin, give it a miss. 

Nutrition

Serving: 1servingCalories: 240kcalCarbohydrates: 4gProtein: 32gFat: 12gSodium: 654mgPotassium: 266mgFiber: 1gVitamin A: 94IUVitamin C: 1mgCalcium: 19mgIron: 1mgNET CARBS: 3g
Course: Main Course
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Comments

  1. 5 stars
    Thanks for this delicious and very easy recipe. My husband and I loved it. He said it was a definite keeper 🙂

  2. 5 stars
    This recipe does not disappoint! I have made several times and it is loved by the whole family. Shared this with several friends who now follow your website – based initially on this one recipe! Love it!

  3. 5 stars
    Great all around chicken marinade. We grilled the chicken thighs. Will absolutely be making this again!