One-Pan Garlic Butter Chicken Thighs
Ready in 30 minutes | Serves 4 | ~42g protein per serving
Bone-in, skin-on chicken thighs are one of the best bang-for-your-buck protein sources out there — affordable, flavorful, and hard to overcook. This one-pan recipe is done in 30 minutes with minimal cleanup.
What You'll Need
Ingredients
4 bone-in, skin-on chicken thighs (about 2.5 lbs)
2 tablespoons butter
6 cloves garlic, minced
1 teaspoon smoked paprika
1 teaspoon Italian seasoning
½ teaspoon onion powder
Salt and black pepper
Fresh parsley for garnish (optional)
1 lemon, halved
Instructions
Pat the chicken dry with paper towels — this is what gets the skin crispy. Season generously with salt, pepper, paprika, Italian seasoning, and onion powder on both sides.
Heat a large oven-safe skillet (cast iron works great) over medium-high heat. Add butter and let it melt.
Sear skin-side down for 5–6 minutes without moving it, until the skin is deep golden brown. Flip and cook another 3 minutes.
Add the garlic to the pan around the chicken. Stir briefly so it doesn't burn, then squeeze half the lemon over everything.
Transfer the pan to the oven at 400°F and roast for 15–18 minutes, until the internal temperature reaches 165°F.
Rest for 5 minutes before serving. Squeeze remaining lemon over the top and garnish with parsley.
Serve It With
Roasted vegetables (whatever's in the fridge — broccoli, zucchini, asparagus)
White rice or sweet potato for carbs around your training
A simple green salad
Nutrition (per serving, 1 thigh)
Values are estimates based on average chicken thigh size.
Hitting your protein targets doesn't have to be complicated. This week we're diving deep into why protein is the most important tool in your nutrition toolkit — read the full article here.