Healthy Chicken Thigh Recipes


5 from 217 votes
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Stuck on what to cook with chicken thighs? These healthy chicken thigh recipes will have you covered! Over 40 EASY and DELICIOUS ways to cook chicken thighs, and all ready in under 20 minutes.

boneless chicken thigh recipes

While chicken breasts may be the most common part of the chicken to eat, the tastiest part is the chicken thighs.

It’s delicious enough to eat on its own but also super versatile to use in a plethora of dishes.

Table of Contents
  1. Benefits of cooking chicken thighs
  2. Calories in chicken thighs
  3. The best healthy chicken thigh recipes
  4. More ways to use chicken thighs
  5. Frequently Asked Questions
  6. Healthy Chicken Thigh Recipes

Benefits of cooking chicken thighs

  • It’s healthy. While chicken thighs are higher in fat than chicken breasts or turkey, they also contain more iron and zinc, along with protein and vitamin B12.
  • They are affordable. Thighs are one of the most affordable cuts of meat, making them a budget-friendly option for those who want to cook healthy meals without breaking the bank.
  • It’s so flavorful. Chicken thighs have more fat than chicken breasts, which gives them a richer, more flavorful taste. They also have a tender, juicy texture that makes them great for all kinds of cooking methods.
  • It’s versatile. This collection of recipes prove how many kinds of dishes this chicken can be based around.

Calories in chicken thighs

Chicken thighs come in three ways- skinless, boneless AND skinless, and skin-on. Each has similar calories, with the fat difference being the main differentiating factor.

  • Skinless chicken thighs– 220 calories, 32 grams of protein, and 10 grams of fat.
  • Boneless skinless chicken thighs– 206 calories, 32 grams of protein,
  • Skin-on and bone-in chicken thighs– 239 calories, 32 grams of protein, and 12 grams of fat.

The best healthy chicken thigh recipes

These are the BEST healthy chicken thigh recipes and ideas that will ensure that come dinnertime, you’ll have something different to enjoy.

You’ll find recipes that involve baking, stir-frying, frying, and stuffing, made in one pot, slow cooked, and more. Plenty of options helps keep things exciting, and we have over 40 delicious and EASY chicken thigh recipes for you to try.

Cooking chicken thighs can sometimes be a little tricky, but these recipes prove otherwise- they are all family favorites and have tons of positive reviews.

Oven fried chicken thighs

Oven fried chicken thighs are a healthier and easier alternative to traditional fried chicken, without sacrificing flavor or crispiness.

oven fried chicken thighs.

Chicken parmesan

There’s nothing better than crisp and juicy chicken thighs made with two kinds of cheese and topped off with delicious sugo, marinara, or pomodoro sauce.

keto chicken parmesan

Air fryer chicken thighs

The quickest and fastest way to cook chicken thighs. Air frying them gives them a crispy skin and juicy meat.

air fryer chicken thighs.

Sous vide chicken thighs

Made with or without a sous vide cooker, the longer cooking time yields super juicy and perfectly cooked chicken.

sous vide chicken thighs.

Crispy baked chicken thighs

A tried and tested favorite, baking chicken thighs is hands-off and can be easily customized with a plethora of flavors.

baked chicken thighs.

Fried chicken

A low-carb recipe to make delicious fried chicken that’s succulent on the inside, and crispy on the outside.

keto fried chicken


There aren’t many better uses of a chicken thigh than to fill it inside a crispy tortilla, add in cheese, and dip it in salsa.

keto quesadilla


Low-carb and grain free, with just 3 grams of net carbs per serving! Yes, that’s what you’ll get in this easy-to-make recipe featuring crispy tortillas, chicken thighs and a zesty sauce.

keto enchiladas

Hunan chicken

An easy to cook recipe that can be made within 10 minutes! It includes fresh vegetables stir fried with tender chicken, finally covered with delicious Hunan sauce.

Hunan chicken

Chicken soup

A chicken soup featuring a flavoursome broth, and loaded with soft and juicy chicken. You can use skinless and boneless chicken thighs.

Keto Chicken Soup

Creamy chicken florentine

This scrumptious recipe features chicken thigh pieces simmered within a  zesty florentine sauce and garnished with baby spinach. The perfect dinner, ready within 10 minutes!

chicken florentine

Stir Fry

Fresh low-carb veggies stir fried with sliced chicken thighs covered in a mouthwatering stir fry sauce. Name us a better combination. We’ll wait!

keto stir fry

Orange chicken

This easy to make orange chicken is a treat your tastebuds will thank you for. It includes bite-sized chicken, combined with sticky orange sauce.

keto orange chicken

Crack chicken 

Baked boneless chicken thigh fillets taste even better than their chicken breast counterpart!

crack chicken

Pad Thai

The keto version of the classic Pad Thai, minus the carbs! It’s made with shirataki noodles and is a great option for a quick and easy to make dinner.

keto pad thai

More ways to use chicken thighs

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.

Do I need to marinate chicken thighs before cooking?

Marinating chicken thighs before cooking can help enhance their flavor and tenderize the meat. However, with so many spice and sauce blends, simple seasonings work just as well too.

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 do I know when chicken thighs are cooked?

The best way to know if chicken thighs are cooked is to use a meat thermometer to check the internal temperature. They should reach an internal temperature of 165°F.

boneless chicken thigh recipes.

Healthy Chicken Thigh Recipes

5 from 217 votes
These healthy chicken thigh recipes are easy, versatile, and, most importantly, delicious! The chicken turns out juicy and flavorful every single time.
Servings: 8 servings
Prep: 1 minute
Cook: 20 minutes
Total: 21 minutes


  • 8 chicken thighs boneless
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup olive oil
  • 1/4 cup soy sauce
  • 1/4 cup Dijon mustard
  • 2 tablespoons maple syrup
  • 2 tablespoons brown sugar
  • 2 cloves garlic minced


  • Preheat the oven to 210C/425F. Season your chicken thigh fillets with salt and pepper and set aside.
  • In a large bowl, whisk together the olive oil, soy sauce, Dijon mustard, maple syrup, brown sugar and garlic. Transfer the mixture into a large ziplock bag, then add the chicken thighs to them 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 baked chicken thighs from the oven and serve immediately.


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.


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

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

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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Recipe Rating


  1. 5 stars
    Great all around chicken marinade. We grilled the chicken thighs. Will absolutely be making this again!

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