Oven Baked Chicken Thighs Recipe (Low Calorie) (2023)

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This oven baked chicken thighs recipe is low calories and delicious. Thanks to my low calorie baking trick!

In this article I will show you how to make healthy chicken thighs in the oven. Supply you with a shopping list for chicken thigh recipes, and a delicious chicken rub recipe.

Oven Baked Chicken Thighs Recipe (Low Calorie) (1)

Below you will find directions to make oven baked chicken thighs low calorie and healthy.

Healthy Recipes : Healthy Low Calor...

Healthy Recipes : Healthy Low Calories Recipes

Make this recipe for dinner, or as part of meal prep… It’s great in my Low Calorie Chicken Enchiladas!

Below you’ll find everything to make oven baked chicken thighs, a shopping list. Info on how long to bake chicken thighs, and a low calorie baked chicken thighs recipe.

Oven Baked Chicken Thighs Recipe

Making the perfect chicken thighs in oven healthy and low calorie. You’ll need my special tips and tricks (outlined in the article below).

I’ll show you how to cook chicken thighs so they come out juicy in the center with perfect crispy skin.

Oven Baked Chicken Thighs Recipe (Low Calorie) (2)

To make these low calorie chicken thigh recipes easy, I’ve supplied you with the following sections.

Read through them for helpful resources, or skip ahead to the recipe card.

Here’s what you’ll find in this article:

  • How to Make Oven Baked Chicken Thighs
  • Shopping List for Oven Baked Chicken Thighs
  • How to Bake Chicken Thighs
  • Oven Baked Chicken Thighs Recipe (recipe card!)
  • What to Serve with Oven Baked Chicken Thighs

In this article I will share my low calorie roasted chicken thighs recipe, and review baked chicken how long for thighs. I recommend reading through the entire article as you will learn some of my famous low calorie cooking tricks!

Helpful Tip for Shopping:Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses:You canemail yourselfthis recipe card so you can easily search for it (I have a folder in my email just for recipes!) Orprint itso you have it handy, and can make notes. You can even pin these low calorie chicken thigh recipes toPinterestso it is safely stored for you.

My oven baked chicken thigh recipe is only 163 calories!

Find the shopping list, how to oven cook chicken thighs, and the printable recipe card below…

How to Make Oven Baked Chicken Thighs

In these sections I will share how to roast chicken thighs to perfection, as well as share a shopping list for my oven baked chicken thighs recipe.

It’s inexpensive to make chicken thigh recipes. It’s a lower cost cut, but still yields a decent amount of meat!

I love to make this chicken thigh recipe oven roasted. It crisps up perfectly, and takes only 5 minutes to prep!

Baked chicken thighs oven roasted make a great dinner main dish, or a way to prep for the week!

I recommend taking a screen shot of the shopping list to make your grocery shopping easier. And just buy the amount of chicken thighs YOU need… The printable recipe card below will do the math for you on the rest.

Oven Baked Chicken Thighs Recipe (Low Calorie) (3)

Shopping List for Oven Baked Chicken Thighs Recipe:

Chicken Rub:

  • Chili powder
  • Garlic salt
  • Italian seasoning
  • Cumin
  • Pepper

Special Tip: The olive oil spray is the key to keeping this recipe low calorie! I recommend picking up a Misto can. You can refill them with olive oil you already buy! These are so amazing, I gave the entire studio audience of the Rachael Ray Show one!

I’ve included the chicken rub ingredients in the shopping list. These pantry staples are something you likely already have… But if you don’t, they will come in handy!

Special Tip:You can find all the measurements in the recipe card below. There you can choose how many servings of this low calorie baked chicken thigh recipe you want to make. It will do all the measurement math for you! All of the ingredients for this recipe for healthy chicken thighs can be doubled or tripled with the click of a button.

Up next… How to bake baked chicken thighs in oven directions!

How to Bake Chicken Thighs

In this section I will share how to bake chicken thighs in a healthy new way. You can find exact measurements and directions in the sharable recipe card below.

Baked chicken thighs in the oven are easy and foolproof with my delicious chicken rub recipe, and the special tips below.

Oven Baked Chicken Thighs Recipe (Low Calorie) (4)

Below you will find the directions to bake bone-in chicken breasts. If you want to make baked chicken thighs boneless, bake at 425 degrees for 20 minutes.

How to Bake Chicken Thighs:

  1. In a small bowl combine the chicken rub ingredients, and set aside.
  2. Preheat oven to 425° and line a pan with foil and place a baking rack on top.
  3. Dab the chicken all over with a paper towel to remove any excess moisture.
  4. Sprinkle the chicken rub all over the chicken, and place onto the baking rack.
  5. Spray the chicken lightly with olive oil spray and bake 35-40 minutes until the juices run clear, and the internal temp is 165°.
  6. Broil for 2-3 minutes to crisp up.

Special Tip: The key to making these oven baked chicken thighs recipe low calorie, is the olive oil spray. I recommend getting a Misto Can for your olive oil!

In the next section you will find the recipes for chicken thighs in the oven, calories in chicken thighs, and more…

Oven Baked Chicken Thighs Recipe

This low calorie oven baked chicken thighs recipe takes just 5 minutes to prep, and yields the most perfect chicken thigh recipes!

For perfect chicken thighs in the oven every time… Choose this healthy recipe!

Oven Baked Chicken Thighs Recipe (Low Calorie) (5)

Low Calorie Chicken Thighs {JUST 163 CALORIES}

Lose Weight By Eating

This low calorie recipe for baked chicken thighs is both healthy and delicious!

You won't even miss the extra fat and calories… I was able to cut the amount of oil saving you calories, fat and money in this oven baked chicken thighs recipe.

4.97 from 61 votes

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 40 mins

Total Time 45 mins

Course Main Course

Cuisine American

Servings 4 servings

Calories 163 kcal

Ingredients

Chicken Rub:

  • 1 teaspoon chili powder
  • 1 teaspoon garlic salt
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon cumin
  • 1/4 teaspoon pepper

Instructions

  • In a small bowl combine the chicken rub ingredients, and set aside.

  • Preheat oven to 425° and line a pan with foil and place a baking rack on top.

  • Dab the chicken all over with a paper towel to remove any excess moisture.

  • Sprinkle the chicken rub all over the chicken, and place onto the baking rack.

  • Spray the chicken lightly with olive oil and bake 35-40 minutes until the juices run clear, and the internal temp is 165°.

  • Broil for 1-5 minutes to crisp up the skin.

Video

Nutrition

Serving: 1thighCalories: 163kcalCarbohydrates: 0gProtein: 15.5gFat: 10.8gSaturated Fat: 2.9gCholesterol: 58mgSodium: 633mgPotassium: 138mgFiber: 0gSugar: 0gCalcium: 8mgIron: 1mg

Keyword Main Course

Tried this recipe?Let us know how it was!

What to Serve with Oven Baked Chicken Thighs

Final Thoughts

Oh how I love using rubs on meat! They add loads of flavor, and zero calories!

Here at Lose Weight By Eating we try to shave off as many calories as possible, without ruining the flavor. And I do believe this recipe for oven baked chicken thighs is better than the oil packed versions you will find online!

The flavor imparted from the rub is the key here… And the garlic salt (or use garlic powder and some salt) helps to dry out the skin, creating a perfectly crispy skin every time!

Be sure to check out more healthy recipes below…

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