If you’re looking for a high-protein dinner that’s simple, satisfying, and packed with flavor, these baked chicken thighs are hard to beat. With 30 grams of protein per serving, they’re a great option for supporting muscle health, recovery, and staying fuller for longer.
Chicken thighs are often overlooked in favor of chicken breast, but they bring a lot to the table. They’re naturally juicy, flavorful, and a little more forgiving to cook, making them less likely to dry out in the oven. Paired with a sweet-and-savory sauce made from honey, soy sauce, garlic, and ginger, this recipe delivers big flavor with minimal effort — perfect for busy weeknights when you want something nourishing without spending hours in the kitchen.
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Baked Chicken Thighs
Makes 4 servings.
Ingredients
2 tablespoons ketchup
2 tablespoons honey
2 tablespoons soy sauce
¼ teaspoon oregano
2 teaspoons minced garlic
¼ teaspoon ground ginger
¼ teaspoon crushed red pepper flakes (optional)
4 skinless chicken thighs
Instructions
- Preheat oven to 400°F/200°C. Coat a baking dish with nonstick cooking spray.
- In a small bowl or measuring cup, whisk together ketchup, honey, soy sauce, oregano, garlic, ginger and red pepper flakes (if using).
- Place chicken thighs in prepared baking dish and top with sauce. Cook 30 to 40 minutes, or until chicken is cooked through and tender.
Per serving: 226 calories | 30 grams protein | 12 grams carbohydrate | 6 grams fat
Related: Balsamic Marinated Steak
