Perfect Meal Prep Chicken Thighs

3 rectangular glass containers with rice, green beans, and meal prep chicken thighs

5 from 3 votes

The perfect protein to make healthy eating easier. These simple meal prep chicken thighs are delicious fresh, cold, and re-heated.

Prep Time5

Cook Time40

Total Time45

Course: Main Course, Protein

Cuisine: American

Keyword: baked, Chicken, Gluten Free, High Protein, Meal Prep

Servings: servings

Author: Miranda Galati, MHSc, RD

Equipment

Ingredients

Spices

1 tsp garlic powder
1 tsp cumin
1 tsp oregano
1 ½ tsp onion powder
1 ½ tsp paprika
1 ½ tsp salt
¼ tsp cayenne pepper
black pepper to taste

Other Ingredients

12 skinless boneless chicken thighs or about 2 lbs
½ lemon juiced
½ cup plain Greek yogurt I use non-fat
1 Tbsp olive oil
3 cloves garlic minced

Instructions

Position oven rack to the middle position and pre-heat to 425 F.
In a small bowl, whisk together all spices. Set aside.
To a large mixing bowl (or right in your baking dish if there's room), add chicken thighs, lemon juice, yogurt, olive oil, garlic, and spice mix. Mix until chicken is well coated, making sure the seasoning reaches every nook and cranny.
Arrange chicken thighs on baking dish so they're flat against the pan, smooth side down. Minimize any overlap, or leave some space between chicken thighs if possible.
Bake for 30-40 minutes, or as long as needed until chicken thighs are golden brown and the internal temperature reads at least 165 F. Feel free to keep them in longer for extra color. If desired, finish for 2-5 minutes under the broiler. The yogurt and chicken will release juices into your pan -- this is normal.
Let your chicken rest for 5-minutes before serving. Enjoy!

Notes

Store and re-heating: Meal prep chicken thighs will stay good in the fridge for up to four days. For best results, re-heat in the air fryer for up to 5 minutes at 400 F. Or, slice your chicken thighs and re-heat for a few minutes under the broiler in the oven (this gets a great crisp). They can also be microwaved.

Nutrition