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High-Protein Honey Garlic Chicken Thighs - Sweet, Savory, and Satisfying

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

Ingredients
  

  • Chicken thighs: 6–8 boneless, skinless thighs (about 2 pounds). Bone-in works too; just adjust cook time.
  • Salt and pepper: For seasoning.
  • Olive oil or avocado oil: For searing.
  • Garlic: 5–6 cloves, minced.
  • Honey: 1/3 cup, for that sticky-sweet glaze.
  • Low-sodium soy sauce or tamari: 1/4 cup, for savory depth.
  • Rice vinegar or apple cider vinegar: 1 tablespoon, to brighten.
  • Cornstarch: 2 teaspoons, to thicken the sauce.
  • Water or chicken broth: 1/4 cup, to loosen the glaze.
  • Red pepper flakes: A pinch, optional heat.
  • Sesame oil: 1 teaspoon, optional for aroma.
  • Green onions and sesame seeds: For garnish.
  • Lemon or lime wedges: Optional, for serving.

Method
 

  1. Preheat and prep. Heat your oven to 375°F (190°C). Pat the chicken thighs dry with paper towels, then season both sides with salt and pepper.
  2. Sear the chicken. Heat 1–2 tablespoons of oil in a large oven-safe skillet over medium-high. Add the thighs in a single layer and sear 3–4 minutes per side until browned. Transfer to a plate. Don’t cook through yet—you just want color.
  3. Sauté the garlic. Reduce heat to medium. If the pan is dry, add a small splash of oil. Add the minced garlic and cook 30–45 seconds until fragrant, stirring so it doesn’t burn.
  4. Make the sauce. In a small bowl, whisk honey, soy sauce, vinegar, water or broth, cornstarch, red pepper flakes, and sesame oil (if using). Pour into the skillet and stir, scraping up browned bits. Simmer 1–2 minutes until slightly thickened and glossy.
  5. Return the chicken. Nestle the thighs back into the pan, turning to coat both sides in the sauce. Spoon some glaze over the tops.
  6. Finish in the oven. Transfer the skillet to the oven and bake 10–15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). Bone-in thighs may need 5–10 minutes more.
  7. Rest and reduce if needed. Remove the skillet and let the chicken rest 5 minutes. If you want a thicker glaze, set the chicken on a plate and simmer the sauce on the stovetop for 1–2 minutes to reduce, then return chicken to coat.
  8. Garnish and serve. Sprinkle with sliced green onions and sesame seeds. Serve with steamed rice, quinoa, or cauliflower rice, plus a side of vegetables. Add a squeeze of lemon or lime for brightness.