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30 min Oven Baked Boneless Skinless Chicken Thighs

Oven Baked Boneless Skinless Chicken Thighs

Juicy, smoky-sweet chicken thighs with a BBQ-style rub — this easy oven recipe is perfect for cozy dinners, meal prep, and weeknight simplicity.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 40 minutes
Course Dinner, Main Course
Cuisine American
Servings 4 servings
Calories 300 kcal

Equipment

  • Mixing Bowl
  • Baking Sheet
  • Foil or cast-iron skillet
  • Meat Thermometer

Ingredients
  

Chicken

  • 6–8 boneless skinless chicken thighs tender, juicy, and full of flavor

Spice Rub

  • 0.25 cup brown sugar adds a touch of sweetness that caramelizes
  • 2 tbsp smoked paprika deep, smoky BBQ-style flavor
  • 1 tsp chili powder adds mild heat
  • 1 tbsp garlic powder savory and aromatic
  • 1 tbsp onion powder adds subtle sweetness and depth
  • 1 tbsp dried thyme earthy, herby flavor
  • 1 tsp kosher salt enhances flavor
  • 0.5 tsp ground black pepper mild bite and balance

Cooking Fat

  • 0.25 cup avocado oil or butter keeps chicken moist and helps it brown

Instructions
 

  • Preheat oven to 425°F (218°C). In a large bowl, whisk together brown sugar, paprika, chili powder, garlic powder, onion powder, thyme, salt, and pepper.
  • Add chicken thighs and toss to coat thoroughly in the spice blend. Make sure each piece is well-seasoned.
  • Line a baking sheet with foil or use a cast-iron skillet. Arrange chicken thighs evenly and drizzle with avocado oil or dot with butter.
  • Bake for 20–30 minutes, flipping halfway through. Chicken is done when internal temperature reaches 165°F (74°C).
  • Optional: Broil for 1–2 minutes to add a charred finish. Watch carefully to avoid burning.
  • Let rest for 5 minutes before serving. This helps lock in moisture and flavor.

Notes

✅ Serve with mashed potatoes, rice, or salad
✅ Great for wraps, grain bowls, or sandwiches
✅ Add lemon juice before serving for brightness
✅ Store in fridge 3–4 days or freeze up to 2 months
✅ Reheat gently with a splash of broth or butter

Nutrition

Calories: 300kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 4gCholesterol: 105mgSodium: 460mgPotassium: 280mgFiber: 1gSugar: 4gVitamin A: 150IUVitamin C: 1mgCalcium: 20mgIron: 1.3mg
Keyword bbq style, Boneless Skinless Chicken Thighs, chicken, easy, Oven Baked
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