These Marinated Boneless Chicken Thighs are a great way to add healthy protein to your meals. A quick 30-minute marinade is all you need, then bake or grill briefly for perfectly juicy, delicious chicken. Like all our recipes, this recipe is dietitian-approved for insulin resistance, prediabetes, and diabetes.
We are biased toward boneless chicken thighs over chicken breasts. Aside from preferring the taste, the boneless, skinless chicken thighs easier to cook because they remain juicy and tender even if slightly overcooked.
However, this recipe also yields great results with chicken breasts. If you are watching your fat intake, we've got you! Follow the instructions toward the end of this post on how to make deliciously tender chicken breast with one simple trick.
INGREDIENTS FOR MARINATED Boneless CHICKEN Thighs
While this basic marinade is super easy, it's anything but boring. We share a few simple ingredients to get your creative juices flowing (pun intended), but feel free to add any herbs and spices you prefer.
- Chicken: Read our dietitian's explanation of why choosing pasture-raised or free- range chicken is our preferred choice.
- Lemon or Lime Juice: Acid is an important part of a marinade because it breaks down the chicken's muscle fibers, slightly tenderizing it. However, when meat is exposed to acid for too long (typically more than 10 hours), it becomes mushy and chalky - not what we're after.
- Olive Oil: Fat is important for emulsifying the marinade ingredients, helping to distribute them more evenly. Oil will also create a buffer between the chicken and the roasting pan or grill. You're welcome to use a more neutral oil, like avocado oil, if you prefer.
- Salt: Proteins in the chicken will break down and become more tender when exposed to salt. We prefer Diamond Crystal Salt, especially in the case of a marinade, because it dissolves more easily than other kosher salts. Diamond Crystal is less salty than other salts, so adjust accordingly to avoid over-salting. (Give the marinade a taste test before adding your chicken).
- Herbs and Aromatics: For this marinade, we used dried oregano, but you can easily swap it out or add other herbs (fresh or dried), such as rosemary, thyme, basil, tarragon, etc., to change the flavor profile.
- Garlic: For the sake of simplicity, we chose garlic powder, but feel free to use fresh, smashed, or crushed garlic.
- Ground Cumin: Feel free to experiment with whatever spices you prefer.
- Black Pepper: Fresh cracked pepper is my go-to, but this is optional.
HOW TO MARINATE THE CHICKEN
- At least 35 minutes before you begin cooking, add all of the marinade ingredients to a gallon-size zipper-lock bag. Seal the bag and give it a good shake to evenly distribute the ingredients.
- If you are marinating your chicken overnight to cook the next day, leave the lemon out at this point and add it to the marinade no more than 10 hours and no less than 30 minutes before you plan to cook the chicken.
- Add the thighs to the bag, remove as much air as possible, carefully zip the bag, and refrigerate.
- About 15 to 30 minutes before cooking, remove the chicken from the refrigerator and allow it to come to room temperature. If you start the marinating process 30 minutes before cooking, there's no need to refrigerate the marinated chicken.
COOKING METHODS
Baking Marinated Boneless Chicken Thighs
Baking at 425°F for about 20 minutes yields tender, juicy chicken. However, remember that oven temps can vary. Test your chicken by inserting an instant-read thermometer in the thickest part of the meat. The safe cooking temperature for chicken is 165°F (74°C).
If you don't already own an instant-read meat thermometer (affiliate link), we highly recommend purchasing one. It's an essential tool for taking the guesswork out of cooking any variety of meat.
Always cover the chicken and allow it to rest for 5-10 minutes before slicing it.
Grilling Marinated Boneless Chicken Thighs
The keys to perfectly grilled chicken are:
- A hot grill. Preheat the grill to a temperature of about 425-450.
- A clean grill. Once the grill is preheated, remove any burned-on food from the grates before cooking.
- Close the cover to keep the heat consistent.
- After about 5-7 minutes, lift a corner of the chicken to see if it releases easily from the grill without sticking or tearing. If not, cook a couple minutes longer before flipping it over.
- Check the chicken after about 6 minutes. Use a meat thermometer to ensure the meat reaches 165°F. Cook a few minutes longer as needed. The chicken will continue cooking once you remove it from the grill, so it's okay if it's just a few degrees lower.
- Remove the chicken from the grill, cover it with foil, and let it rest for 5-10 minutes before slicing.
If Using Chicken Breasts:
Here's a simple trick to making sure your chicken breasts cook evenly and the meat remains tender. Pound each chicken breast to a thickness of about ½ an inch thick. Pounding the chicken helps in two ways:
- It helps break down the muscle fibers in the chicken to make it more tender
- It creates an even thickness that helps create even cooking
Place each breast between plastic wrap or parchment and pound gently with a mallet or rolling pin, being careful not to tear the meat. Then add the chicken breasts to the marinade. Follow instructions for baking or grilling.
Common Questions About Marinated Boneless Chicken Thighs
Yes, feel free to experiment. You could try cumin, smoked paprika, coriander, cayenne, chili powder, cilantro, fresh onion slices, etc.
Since uncooked chicken has bacteria, you MUST boil the leftover marinade for at least 5 minutes if you want to use it to pour over your cooked chicken. Otherwise, discard any unused, uncooked marinade that has been in contact with the chicken.
Yes, you can freeze the marinated chicken for up to three months. Keep in mind that freezing stops the marinading process. If you have already added the lemon to the marinade, place it in the freezer before the ten-hour mark to keep the chicken from getting mushy. Defrost the chicken in the refrigerator overnight and cook it as soon as possible after it has defrosted for best results.
Yes, cooked chicken can be frozen for up to three or four months. Place the chicken in a freezer bag and remove as much air as possible. Thaw the chicken overnight, or for approximately 8-12 hours, in the refrigerator.
To keep the chicken from drying out, heat it in the oven at 350°F. Place chicken on a foil-lined cookie sheet that has been brushed with oil to prevent sticking, and loosely place another piece of foil over the top of the chicken (you can add a tablespoon of water to the cookie sheet to create a little moisture). Bake until an instant-read thermometer reads 165°F.
Yes! I like to use a well-seasoned cast iron skillet, or at the very least a heavy-bottomed stainless steel skillet. Add a small pat of butter, or light drizzle of oil to the skillet to prevent sticking, and use a meat thermometer to test the chicken for doneness.
Ideas For Enjoying Marinated Boneless Chicken Thighs
Having pre-cooked chicken in the fridge makes it easy to have healthy, nutritious, protein-packed meals. Here are a few ways we like to use our marinated chicken thighs.
- Salads: Try serving sliced boneless chicken thighs on our yummy Crunchy Kale Salad and top it with our tangy Lemon Tahini Salad Dressing.
- Sandwiches: Make one of our Cottage Cheese Wraps and stuff them with sliced chicken and greens for a satisfying lunch.
- Side: Roast up some sweet potatoes and broccoli or cauliflower, add your chicken side, and dinner is complete.
- Bowls: Think Mexican bowls, Mediterranean bowls, or any bowl that could use an extra protein boost.
- Chicken Salad: try our No Mayo Chicken Salad for an easy lunch or dinner!
If you make our martinated boneless chicken thighs, let us know how you liked them by leaving a review below. It really helps our blog grow when you share your thoughts with us. Thanks, and enjoy!
Recipe
Marinated Boneless Chicken Thighs
Ingredients
- 1 pound boneless chicken thighs boneless skinless chicken thighs*
- 2 tablespoon lemon juice about 1 lemon
- 2 tablespoon olive oil
- 2 teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon cumin optional
- ½ teaspoon dried oregano
- Black pepper to taste (optional)
Instructions
- At least 35 minutes before cooking the chicken, add the marinade ingredients** to a gallon-size zipper-lock bag. Seal the bag and give it a good shake to evenly distribute.1 pound boneless chicken thighs, 2 tbsp lemon juice, 2 Tbsp olive oil, 2 tsp salt, ¼ tsp garlic powder, ¼ tsp cumin, ½ tsp dried oregano
- Add the thighs to the bag, remove as much air as possible, carefully zip the bag, and refrigerate. About 15 to 30 minutes before cooking, remove the chicken from the refrigerator and allow it to come to room temperature. If you start the marinating process 30 minutes before cooking, there's no need to refrigerate the marinated chicken.
Oven Method
- Preheat the oven to 425℉ (approx. 220℃)
- Line a baking sheet with aluminum foil. Remove the chicken from the marinade, allowing any excess marinade to drip off into the bag. Place the chicken thighs on the baking sheet, making sure not to overlap. Add fresh cracked pepper to taste.Black pepper
- Bake the thighs in the pre-heated oven for 20 minutes or until a meat thermometer inserted into the thickest part of the thigh registers 165°F.
- Remove the baking sheet from the oven, transfer the thighs to a plate, and cover with aluminum foil. Allow the meat to rest 10-15 minutes before slicing to lock in the juices.
- Meanwhile, discard the remaining marinade, or place it in a small sauce pan and bring it to a full boil for 5 minutes. Pour the fully cooked marinade over the cooked chicken thighs.***
Grill Method
- Heat the grill to medium high heat (approx. 425-450 ℉). Once the grill is hot, scrape the grill grates to remove any burned pieces of food.
- Remove the chicken from the marinade using tongs, and allow any excess marinade to drip off before placing the thighs on the grill. This will avoid any flare-ups that can create hot spots and cook the chicken unevenly.
- Add fresh cracked pepper to taste.
- Close the lid to the grill to trap the heat. After about 7 minutes, lift a corner of the chicken to see if it releases easily from the grill without sticking or tearing. If not, cook a couple of minutes longer before flipping it over.
- Check the chicken after another 6-7 minutes. Use a meat thermometer to ensure the meat reaches 165°F. Cook a few minutes longer as needed. The chicken will continue cooking once you remove it from the grill, so it's okay if it's just a few degrees lower.
- Remove the meat from the grill, transfer to a plate, and cover with aluminum foil. Allow the meat to rest 10-15 minutes before slicing to lock in the juices.
- Meanwhile, discard the remaining marinade, or place it in a small sauce pan and bring it to a full boil for 5 minutes. Pour the fully cooked marinade over the cooked chicken thighs.***
Notes
Nutrition
Dietitian Approved by Jen Birge RDN, CDCES
Boneless chicken thighs are high in protein and have no carbohydrates, so it's easy to understand why they are blood sugar-friendly for insulin resistance. Serving them with nutrient-dense, high-fiber carbohydrates will keep your glucose levels stable.
In addition to being blood sugar-friendly, our marinated boneless chicken thighs also have plenty of other nutritional benefits.
- Chicken thighs contain more iron and zinc than chicken breast
- The extra virgin olive oil in the marinade boosts the monounsaturated fat amount, a heart-healthy fat
- Chicken thighs are a good source of tryptophan, an amino acid that can boost serotonin, one of the hormones that helps us feel good
- You can easily add chicken thighs to any dish like tacos, wraps, bowls, salads or eat them alone as a snack
Why Pasture-Raised or Free-Range Chicken
One last thing. Let's talk about why we promote pasture-raised or free-range chicken. When chickens have to forage for food, they get more nutrients and are higher in omega-3 fatty acids and antioxidants. Chickens that are grain-fed have fewer nutrients and are higher in omega-6 fatty acids, contributing to inflammation. And, a lot of grains are sprayed with an herbicide called glyphosate (unless organic) - so we prefer chicken that is not grain-fed. It's a no-brainer for us!
As always, we hope you enjoy this recipe!
Louise B Becker says
Made these last night. They were very easy and delicious. I loved the lemony taste of the marinade. Highly recommend them!
Jen Birge, MS, RDN, CDCES says
So glad you enjoyed this easy recipe! And, thank you for giving us a review - it really helps our blog grow!