Pan Roasted Chicken Thighs

5 30 423
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
Pan Roasted Chicken Thighs
Health Highlights


4 thigh(s) Chicken thighs, with skin
1 tsp Garlic powder
1/2 tbsp Kosher salt
1 tsp Black pepper
1 tsp, ground Thyme, dried


1. Preheat oven to 450° F.

2. Combine 1/2 tablespoon kosher salt, 1 teaspoon freshly ground black pepper, 1 teaspoon garlic powder, and 1 teaspoon fresh thyme leaves. Lift the skin and season the meat of the chicken thighs liberally with the salt mixture. Season each thigh evenly. Be sure to season under the skin. Not on the skin.

3. Heat an oven safe skillet over mid-high heat. When heated, place the chicken thighs skin side down into the hot skillet in a single layer. I always do this in a dry pan. No need to oil the pan. Allow the chicken to sear, untouched, for 5-6 minutes until the chicken releases without sticking to the pan. Use tongs to gently lift the chicken thighs and flip over each piece. If the skin sticks allow them to sear another minute or so until they release.

4. Transfer the skillet to the preheated oven and cook for 20-25 minutes until thighs reach 165° F. Check the temp using an instant read thermometer. When thighs are done, remove from pan and allow to rest for 10 minutes.

Serve and enjoy!




To make this recipe AIP friendly - Omit the black pepper


is a great source of lean protein, which aids in muscle growth and repair!

Pair this meal with your choice of:

Grilled Vegetables


Mixed Salad Greens with Balsamic Dressing


Nutrition Facts

Per Portion

Calories 423
Calories from fat 289
Calories from saturated fat 79
Total Fat 32 g
Saturated Fat 8.7 g
Trans Fat 0.2 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 13.4 g
Cholesterol 189 mg
Sodium 1051 mg
Potassium 412 mg
Total Carbohydrate 1.6 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 32 g

Dietary servings

Per Portion

Meat 2.1

Energy sources


Meal Type(s)