Bone-in, skin-on thighs are hard to overcook. The bone slows the heat moving into the center and the skin covers the meat, so a few extra minutes in a 400°F oven still leaves them juicy.
The lemon, garlic and herb marinade needs at least 30 minutes and no more than 8 hours. Drying the skin before the thighs go in the oven makes a bigger difference to the crisp skin than a longer marinade.
Ingredients (6 thighs)
- 6 bone-in, skin-on chicken thighs
- 3 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon finely chopped fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon finely chopped fresh thyme (or 1 teaspoon dried)
- 3 cloves garlic, minced
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
Marinade amounts for 4, 6 or 12 thighs
| 4 thighs | 6 thighs | 12 thighs | |
|---|---|---|---|
| Olive oil | 2 tbsp | 3 tbsp | 6 tbsp |
| Lemon juice | 1/2 lemon | 1 lemon | 2 lemons |
| Fresh rosemary | 2 tsp | 1 tbsp | 2 tbsp |
| Fresh thyme | 2 tsp | 1 tbsp | 2 tbsp |
| Garlic | 2 cloves | 3 cloves | 6 cloves |
| Salt | 3/4 tsp | 1 tsp | 2 tsp |
| Black pepper | 1/4 tsp | 1/2 tsp | 1 tsp |
For 12 thighs, use two baking sheets and swap their oven positions halfway through. Thighs packed close together steam instead of roast.
When to do what
| When | Step |
|---|---|
| Up to 8 hours ahead | Pat the thighs dry, coat them in the marinade and refrigerate. |
| 1 hour ahead (optional) | Move them skin side up to a rack, uncovered, in the fridge so the skin dries. |
| 15 minutes ahead | Heat the oven to 400°F and take the chicken out of the fridge. |
| 0:00 | Roast skin side up in one layer. Do not flip. |
| 30 to 35 minutes | Check the thickest thigh: 165°F, with the probe away from the bone. |
| After roasting | Rest 5 minutes before serving. |
Pat the skin completely dry before it touches the marinade. Then loosen the skin with your fingers and spoon a little marinade onto the meat underneath, so the flavor is not only on the outside.
If the skin is deep golden before the meat reaches 165°F, cover the pan loosely with foil for the last few minutes. Thighs can also go to 175°F, which makes the meat softer; both temperatures are safe.
Thighs or breasts for protein
Per 100 grams of cooked chicken, using USDA values:
| Thigh, meat and skin, roasted | Breast, meat only, roasted | |
|---|---|---|
| Protein | 23 g | 31 g |
| Calories | 232 | 165 |
| Fat | 14.7 g | 3.6 g |
| Cooked weight for 30 g protein | about 129 g | about 97 g |
Thighs give you less protein per bite and more fat, mostly from the skin. USDA FoodData Central lists one roasted thigh, meat and skin without the bone, at 137 grams, which works out to about 32 grams of protein. Removing the skin after roasting, not before, keeps the meat moist and cuts the fat. If you want the leaner option, these chicken breast dinners take the same flavors, but breasts dry out faster and need closer watching.
The Protein Day Builder has these thighs loaded in, so you can plan the rest of the day around one.
One thigh with its share of the marinade comes to about 382 calories, 32 grams of protein, 27 g fat and 1 g carbohydrate. Smaller thighs come in lower, so weigh the cooked meat off the bone if you track closely.
What to serve with them
- Garlic Parmesan roasted potatoes, which roast at the same 400°F on a second rack
- Orzo or rice pilaf with herbs, or a one pot lemon chicken orzo for a second night
- A green salad with a lemon vinaigrette
The same marinade works on the grill or in a cast iron pan; these methods for cooking meat cover the timing differences.
Using leftover thighs
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in a 350°F oven for 10 to 12 minutes to bring back some of the crisp skin. Cooked thighs freeze for up to 3 months, wrapped one by one. The skin will not crisp again after freezing, so use frozen thighs shredded in soups, tacos or Greek chicken pita pockets.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
