High Protein Delicious BBQ Chicken Thighs
Elevate your weeknight dinner game with these High Protein Delicious BBQ Chicken Thighs—a tantalizing combination of smoky, spicy, and sweet flavors that's perfect for grilling or baking. Packed with lean protein, these boneless, skinless chicken thighs are marinated in a zesty blend of olive oil, garlic powder, smoked paprika, onion powder, and a touch of cayenne for bold flavor. Finished with a rich, sticky BBQ sauce, they deliver that crave-worthy barbecue taste with minimal effort. Ready in under 40 minutes, this recipe is perfect for meal prep or serving a hungry crowd. Pair with roasted veggies or a fresh garden salad for a wholesome and satisfying meal that checks all the boxes for healthy and delicious!
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Recipe Information
Ingredients
- 6 pieces Chicken thighs, boneless and skinless
- 2 tablespoons Olive oil
- 1 cup BBQ sauce
- 1 teaspoon Garlic powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Cayenne pepper (optional)
Instructions
Preheat your grill to medium-high heat or the oven to 375°F (190°C).
In a small bowl, mix together the olive oil, garlic powder, smoked paprika, onion powder, salt, black pepper, and cayenne pepper if using.
Place the chicken thighs in a large bowl or ziplock bag and pour the olive oil mixture over them, ensuring that each piece is evenly coated.
Allow the chicken to marinate for at least 10 minutes, or up to 4 hours in the refrigerator for more intense flavor.
If using a grill, lightly oil the grill grates. Place the chicken thighs on the grill and cook for 8-10 minutes per side, brushing them with BBQ sauce during the last 5 minutes, until the internal temperature reaches 165°F (74°C).
If using an oven, place the chicken thighs on a baking sheet lined with aluminum foil. Bake for 20-25 minutes, brushing them with BBQ sauce during the last 5 minutes, until the internal temperature reaches 165°F (74°C).
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Serve the BBQ chicken thighs hot, with any extra BBQ sauce on the side if desired.
Nutrition Facts
Calories |
1825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.5 g | 121% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 3622 mg | 157% | |
| Total Carbohydrate | 71.9 g | 26% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 58.4 g | ||
| Protein | 164.5 g | 329% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2068 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
