Description
A simple, one-pan roasted chicken thigh recipe that is crispy, juicy, and Whole30 compliant. Perfect for busy weeknights with minimal prep and maximum flavor.
Ingredients
Scale
- 2 pounds bone-in, skin-on chicken thighs
- 3 tablespoons extra virgin olive oil
- 6 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1 teaspoon sea salt
- 1/2 teaspoon freshly cracked black pepper
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon red pepper flakes (optional)
- Fresh parsley for garnish (optional)
Instructions
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil.
- Pat chicken thighs dry with paper towels to ensure crispy skin.
- In a large bowl, whisk together olive oil, minced garlic, oregano, thyme, smoked paprika, salt, and black pepper to form a paste.
- Add chicken thighs to the bowl and toss until evenly coated.
- Arrange chicken thighs on the baking sheet skin-side up, ensuring they are not touching.
- Roast for 35-40 minutes, flipping halfway through, until internal temperature reaches 165°F (74°C) and skin is golden brown.
- Remove from oven and let rest for 5 minutes.
- Sprinkle with fresh lemon juice and parsley before serving.
Notes
Do not crowd the pan to ensure skin crisps up rather than steams. Use fresh garlic for best flavor. Chicken thighs are more forgiving than breasts and stay juicier. Resting the meat is crucial for retaining juices.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 chicken thigh per
- Calories: 380
- Sodium: 450
- Fat: 24
- Saturated Fat: 6
- Carbohydrates: 2
- Protein: 35
Keywords: Whole30, Paleo, Gluten-Free, Dairy-Free, Roasted Chicken, Garlic Herb Chicken, One Pan Dinner, Low Carb, High Protein, Weeknight Dinner