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Baked Boneless Skinless Chicken Thighs

Juicy Baked Boneless Skinless Chicken Thighs in 30 Minutes

A quick, juicy, and flavorful recipe for baked boneless skinless chicken thighs, perfect for a busy week, gluten-free, and keto-friendly.
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Prep Time 20 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 thighs
Course: Dinner
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Boneless Skinless Chicken Thighs
  • 2 tablespoons Avocado Oil Olive oil can be used as an alternative.
  • 1 teaspoon Kosher Salt Adjust if using regular salt.
  • 1 teaspoon Black Pepper
For the Spice Rub
  • 1 teaspoon Garlic Powder Fresh garlic can be used for a stronger flavor.
  • 1 teaspoon Onion Powder
  • 1 teaspoon Italian Seasoning Feel free to use your favorite blend.
  • 1 teaspoon Cumin Smoked paprika can be used for a different flavor.

Equipment

  • Oven
  • Rimmed Baking Sheet
  • Parchment paper
  • small bowl
  • Meat Thermometer

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and line a rimmed baking sheet with parchment paper.
  2. Allow chicken thighs to sit at room temperature for 20 minutes, then trim excess fat and pat dry.
  3. Mix the garlic powder, onion powder, Italian seasoning, cumin, kosher salt, and black pepper in a small bowl.
  4. Drizzle the chicken thighs with avocado oil and coat with the spice rub, massaging it into the meat.
  5. Arrange the chicken thighs on the baking sheet and bake for 20 minutes, checking doneness with a thermometer.
  6. Let the chicken rest for 5 minutes after removing it from the oven to keep it juicy.

Nutrition

Serving: 1thighCalories: 250kcalProtein: 30gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 600mgPotassium: 350mgCalcium: 1mgIron: 3mg

Notes

Resting the chicken post-baking is key to achieving maximum juiciness. Always use a meat thermometer to ensure safe cooking.

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