Grilled Chicken Thighs with Healthy Marinade
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Grilled Chicken Thighs is a quick way to get tasty, smoky grilled chicken thighs to your dinner plate. The chicken is ready for the grill in 20 minutes and doesn’t have to marinate for hours to pick up great flavor.
These healthy Grilled Chicken Thighs are perfect for weight loss with balanced macros, plus it’s a great recipe for meal prep.
Grilled Chicken Thighs Recipe
Simple to prepare, this Grilled Chicken Thighs recipe shows how to bring more protein along with flavor to your table with chicken that everyone will love. The chicken thighs are soaked in a super-quick chicken marinade with a little olive oil, mustard, lemon juice, and some simple seasonings and come out perfectly juicy with amazing flavors. This is my go-to low calorie chicken marinade for the grill!
Marinate the chicken thighs for 15-20 minutes or up to overnight, then grill for a smoky crispness.
Making a homemade marinade for a chicken is a great way to control calories, sodium, and added sugar. As well, you can add any spices to your liking or favorite hot sauce.
Are Chicken Thighs Healthy and Good for Weight Loss?
Chicken thighs like breasts are good sources of lean protein. They do have more calories and fat, but they are still really good for healthy eating and work well for weight loss (everything depends on the cooking method, portion size, and keeping the skin on or removing it).
Using skinless chicken thighs for this recipe helps reduce saturated fat and calories without losing any of the flavors. You’ll get 308 calories, 11.3g fat, 44.1g protein, and only 3.1g carbs per serving! A great choice for all your diet needs!
Why This Is 5 Star Chicken Thigh Recipe?
- it makes tasty chicken dinner that’s ready in less than 30 minutes;
- it’s a perfect weeknight or weekend grill recipe;
- these chicken thighs can be made on an outdoor grill, grill pan, skillet, or good griddle;
- that’s an easy make-ahead chicken recipe with few ingredients;
- it’s a great chicken recipe for meal prep;
- it’s one of the simple high protein meals for everyone to enjoy;
- it’s a healthy chicken thighs recipe that is lower in calories, so it really works for weight loss.
Here are Some Other Healthy High Protein Recipes:
Healthy Eggplant and Meatball Casserole
Pork Tenderloin Medallions in Creamy Mushroom Sauce
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| Serving: | Prep time: | Cook Time: | Total Time: |
| 4 servings | 20 min | 10 min | 30 min |
Ingredients for Grilled Chicken Thighs
- 8 boneless, skinless chicken thighs (about 2 lb/900g)
- 1 Tbsp. (or 7g) olive oil
- 1 Tbsp. (or 15g) honey
- 2-3 Tbsp. lemon juice
- 1 ½ Tbsp. whole grain mustard or any other mustard will work
- 1 tsp. garlic powder
- 2 tsp. Italian seasonings
- salt and pepper, to taste
How to Make Grilled Chicken Thighs?
- Add the chicken thighs to a large mixing bowl/dish or plastic bag. Pour the olive oil, honey, lemon juice, mustard over the chicken and season with garlic powder, Italian seasonings, salt, and pepper. Stir it all to combine.
- Marinate the chicken at room temperature for 15-20 minutes or place in the fridge if marinate for more than 30 minutes or overnight.
- Preheat the grill (grill pan, or griddle) for medium-high heat. Grill the chicken thighs for 4-5 minutes per side, or until the chicken thighs have cooked through and the internal temp is 165°F.
- Let the chicken rest for about 3 minutes and serve warm. Enjoy!
How Many Calories in Grilled Chicken Thighs?
| Calories (per 1 serve, 150g): 308 kcal | Calories (per 100g ): 205 kcal |
|---|---|
| Fat: 11.3 g | Fat: 7.5 g |
| Carbohydrates: 3.1 g | Carbohydrates: 2.1 g |
| Protein: 44.1 g | Protein: 29.4 g |
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Grilled Chicken Thighs with Healthy Marinade
Ingredients
- 8 boneless skinless chicken thighs (about 2 lb/900g)
- 1 Tbsp. or 7g olive oil
- 1 Tbsp. or 15g honey
- 2-3 Tbsp. lemon juice
- 1 ½ Tbsp. whole grain mustard or any other mustard will work
- 1 tsp. garlic powder
- 2 tsp. Italian seasonings
- salt and pepper to taste
Instructions
- Add the chicken thighs to a large mixing bowl or plastic bag. Pour the olive oil, honey, lemon juice, mustard over the chicken and season with garlic powder, Italian seasonings, salt, and pepper. Stir it all to combine.
- Marinate the chicken at room temperature for 15-20 minutes or place in the fridge if marinate for more than 30 minutes or overnight.
- Preheat the grill (grill pan, or griddle) for medium-high heat. Grill the chicken thighs for 4-5 minutes per side, or until the chicken thighs have cooked through and the internal temp is 165°F.
- Let the chicken rest for about 3 minutes and serve warm. Enjoy!
Notes
| Calories (per 1 serve, 150g): 308 kcal | Calories (per 100g ): 205 kcal |
|---|---|
| Fat: 11.3 g | Fat: 7.5 g |
| Carbohydrates: 3.1 g | Carbohydrates: 2.1 g |
| Protein: 44.1 g | Protein: 29.4 g |