Crispy baked chicken thighs with roasted broccoli and garlic. 42g protein, 450 kcal. The easiest one-pan high-protein dinner.
Ingredients
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6 pieces (800g)
Chicken thighs (bone-in, skin-on)
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400g
Broccoli florets
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2 tbsp
Olive oil
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4 cloves
Garlic (minced)
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1 tsp
Paprika
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1 tsp
Garlic powder
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½ tsp
Onion powder
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1 tsp
Italian seasoning
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1
Lemon
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to taste
Salt & pepper
Instructions
1
Prep & season chicken
Preheat oven to 220°C/425°F. Pat chicken thighs dry with paper towels (essential for crispy skin). Rub with 1 tbsp olive oil, paprika, garlic powder, onion powder, Italian seasoning, salt, and pepper.
2
Start the chicken
Place chicken skin-side up on a sheet pan. Bake for 15 minutes to start crisping the skin and render fat.
3
Add broccoli
Toss broccoli florets with remaining olive oil, minced garlic, salt, and pepper. After the initial 15 minutes, add broccoli around the chicken on the pan.
4
Finish baking
Return pan to oven and bake 15–18 minutes more until chicken skin is golden and crispy, internal temp reaches 75°C/167°F, and broccoli is tender with charred edges.
5
Serve
Squeeze fresh lemon juice over everything. The acidity cuts through the richness perfectly. Serve with rice, potatoes, or on its own for low-carb.
Why this recipe works
Baked Chicken Thighs with Broccoli is a fantastic one-pan meal that combines the rich, flavorful taste of crispy chicken thighs with the nutritional benefits of broccoli. Cooking with bone-in, skin-on thighs ensures that the chicken remains juicy and tender while the skin crisps perfectly during baking. Using high heat and allowing the chicken to start baking alone helps to render the fat effectively and develops that coveted golden crust. The simple seasoning of paprika, garlic, and Italian herbs elevates the dish without overwhelming the natural flavors of the ingredients.
Cooking & Meal Prep Tips
This meal is ideal for busy weeknights or prep-ahead lunches. By following a few straightforward steps, you can whip up a delicious and nutritious dinner quickly. The inclusion of lemon juice at the end brightens the dish and balances the richness of the chicken, making it perfect alongside rice or potatoes, or as a low-carb option on its own.
Recipe Notes & Tips
- 1. Pat the chicken thighs dry thoroughly for maximum crispiness.
- 2. Use a parchment-lined pan for easy cleanup after roasting.
- 3. Adjust the seasoning to suit your taste; try adding a pinch of cayenne for heat.
- 4. Let the cooked chicken rest for a few minutes before serving to retain juiciness.
- 5. Experiment with different herbs such as rosemary or thyme for flavor variations.
Variations
- Higher protein: Add extra lean protein to Baked Chicken Thighs with Broccoli (42g Protein, One Pan) and keep the same cooking method.
- Lower carb: Replace starchy sides with extra vegetables so Baked Chicken Thighs with Broccoli (42g Protein, One Pan) stays filling with fewer carbs.
- Meal prep: Double the batch and store components separately for 3–4 days.
Common Mistakes to Avoid
- Overcooking: Pull Baked Chicken Thighs with Broccoli (42g Protein, One Pan) as soon as the protein is done — carryover heat finishes it.
- Under-seasoning: Salt in layers (protein, vegetables, sauce) instead of only at the end.
- Crowding the pan: Cook in a single layer so Baked Chicken Thighs with Broccoli (42g Protein, One Pan) browns instead of steaming.
How to Store
Store leftovers in airtight containers for up to 4 days. Reheat the chicken in the oven to keep the skin crispy.
Frequently Asked Questions
Why thighs instead of breasts?
Thighs are juicier, more flavorful, cheaper, and nearly impossible to overcook — they're more forgiving than breasts. They have slightly more fat but also more iron and zinc. The skin crisps up beautifully in the oven.
Can I use boneless, skinless thighs?
Yes, but you'll lose the crispy skin benefit. Reduce baking time by 5–8 minutes. The meat will still be juicy and flavorful thanks to the higher fat content of thighs compared to breasts.
How do I get the crispiest chicken skin?
Three keys: 1) Pat completely dry before seasoning, 2) High heat (220°C/425°F), and 3) Don't crowd the pan — give each thigh space so steam can escape. Starting chicken alone for 15 minutes before adding broccoli helps too.
Can I swap broccoli for another vegetable?
Brussels sprouts, cauliflower, green beans, asparagus, or zucchini all work great. Cut similar-sized pieces for even roasting. Harder vegetables (like sweet potato) should go in from the start with the chicken.
How do I meal prep this?
Cook a double batch. Store chicken and broccoli separately for up to 4 days. Reheat chicken in a 200°C/400°F oven for 8–10 minutes to re-crisp the skin (microwave makes it soggy). Broccoli reheats fine in the microwave.
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