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High Protein Honey Garlic Chicken Thighs - Juicy, Flavor-Packed, and Weeknight Easy

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Boneless, skinless chicken thighs (2 pounds; about 6–8 thighs)
  • Honey (1/3 cup)
  • Low-sodium soy sauce or tamari (1/4 cup)
  • Fresh garlic (5–6 cloves, minced)
  • Rice vinegar or lemon juice (1–2 tablespoons)
  • Toasted sesame oil (1 teaspoon; optional but great for depth)
  • Red pepper flakes or chili paste (optional, for heat)
  • Cornstarch (2 teaspoons, to thicken)
  • Olive oil or avocado oil (1–2 tablespoons, for searing)
  • Black pepper and kosher salt
  • Green onions and sesame seeds (optional garnish)
  • Cooked rice, quinoa, or cauliflower rice (for serving)
  • Steamed vegetables like broccoli or snap peas (optional sides)

Method
 

  1. Preheat and prep: Heat your oven to 400°F (205°C). Pat the chicken thighs dry with paper towels and season both sides with salt and black pepper. Dry meat sears better and prevents steaming.
  2. Make the sauce: In a bowl, whisk honey, soy sauce, minced garlic, rice vinegar (or lemon), sesame oil, a pinch of red pepper flakes if using, and cornstarch. Set aside. The cornstarch helps the sauce cling and thicken quickly.
  3. Sear the thighs: Heat a large oven-safe skillet over medium-high. Add oil, then lay in the thighs in a single layer. Sear 3–4 minutes per side until golden. Don’t fully cook yet; you just want color.
  4. Deglaze with flavor: Reduce heat to medium-low. Pour in the sauce and use a spatula to scrape up browned bits. Simmer 1–2 minutes until it starts to thicken and coat the chicken.
  5. Finish in the oven: Transfer the skillet to the oven and bake 8–12 minutes, or until the thickest thigh reaches an internal temperature of 165°F (74°C). The sauce will bubble and turn glossy.
  6. Rest and glaze: Remove from the oven and let the chicken rest in the pan 3–5 minutes. Spoon the sauce over the thighs to coat thoroughly. Taste and adjust seasoning (more vinegar for brightness, more honey for sweetness).
  7. Garnish and serve: Sprinkle with sliced green onions and sesame seeds if you like. Serve over rice, quinoa, or cauliflower rice with a side of steamed greens. Spoon extra sauce over everything.