Baked Chicken Thighs with Broccoli (42g Protein, One Pan)
Crispy baked chicken thighs with roasted broccoli and garlic. 42g protein, 450 kcal. The easiest one-pan high-protein dinner.
Baked Chicken Thighs with Broccoli (42g Protein, One Pan)
Crispy baked chicken thighs with roasted broccoli and garlic. 42g protein, 450 kcal. The easiest one-pan high-protein dinner.
Nutrition Per Serving
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Ingredients
- 6 pieces (800g) Chicken thighs (bone-in, skin-on)
- 400g Broccoli florets
- 2 tbsp Olive oil
- 4 cloves Garlic (minced)
- 1 tsp Paprika
- 1 tsp Garlic powder
- ½ tsp Onion powder
- 1 tsp Italian seasoning
- 1 Lemon
- to taste Salt & pepper
Instructions
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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.
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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.
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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.
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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.
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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.
Baked Chicken Thighs with Broccoli — Simple High-Protein Dinner
This is the kind of recipe you make on a Tuesday when you want maximum protein with minimum effort. One sheet pan, basic seasoning, 35 minutes — and you get crispy-skinned chicken thighs with perfectly roasted broccoli that delivers 42g protein at only 450 calories.
Chicken thighs are the unsung hero of high-protein cooking. They're cheaper than breasts, more flavorful, juicier, and nearly impossible to overcook. The skin renders its fat into the pan, basting the broccoli underneath with flavor. A squeeze of lemon at the end ties everything together. This is the meal that proves healthy eating doesn't have to be complicated.
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.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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