Description

A foolproof, one-pan roasted chicken thigh recipe that is juicy, flavorful, and compliant with Whole30 and paleo diets. This dish uses simple pantry staples to create crispy skin and tender meat without the need for sugar or complex techniques.

Ingredients

Scale

3 pounds bone-in, skin-on chicken thighs
3 tablespoons extra virgin olive oil
6–8 cloves fresh garlic, minced
2 teaspoons dried thyme
1 teaspoon dried oregano
1 teaspoon smoked paprika
1.5 teaspoons kosher salt
0.5 teaspoon freshly cracked black pepper
1 large red onion, chopped (optional)
1 cup cherry tomatoes (optional)

Instructions

Preheat oven to 425°F (220°C). Line a large half-sheet pan with parchment paper.
Pat chicken thighs dry with paper towels to ensure crispy skin. Trim excess fat if desired.
In a small bowl, combine minced garlic, dried thyme, dried oregano, smoked paprika, salt, and pepper. Stir in olive oil to form a thick paste.
Place chicken thighs in a large bowl. Pour the herb paste over the chicken and massage it into the meat, ensuring all sides are coated.
Arrange chicken thighs on the prepared sheet pan, skin-side up, leaving space between pieces. Add optional vegetables if using.
Roast for 35-40 minutes, or until the internal temperature reaches 165°F (74°C) and the skin is deep golden brown and crispy.
Remove from oven and let rest for 5 minutes before serving to allow juices to redistribute.

Notes

Patting the chicken dry is crucial for crispy skin. Do not use jarred garlic as it can have a metallic aftertaste. If using boneless, skinless thighs, reduce cook time by 5-7 minutes. For extra crispiness, broil for the last 2 minutes. Leftovers can be stored in the fridge for up to 4 days or frozen for 3 months.

Prep Time: 5 minutes
Cook Time: 35-40 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 chicken thigh with
Calories: 450
Sugar: 1
Sodium: 600
Fat: 34
Saturated Fat: 7
Carbohydrates: 2
Fiber: 1
Protein: 35

Keywords: Whole30, Paleo, Roasted Chicken, Chicken Thighs, Garlic Herb, One Pan, Gluten Free, Dairy Free, Meal Prep, Healthy Dinner