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High Protein Lemon Pepper Chicken Thighs - Bright, Juicy, and Easy

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 6 bone-in, skin-on chicken thighs (about 2 to 2.5 pounds)
  • 2 tablespoons olive oil (or avocado oil)
  • 1 large lemon, zested and juiced (you’ll use both)
  • 1 to 1 1/2 tablespoons coarse ground black pepper (adjust to heat preference)
  • 1 1/2 teaspoons kosher salt (more to taste)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional, for warmth and color)
  • Fresh parsley, chopped, for garnish (optional)
  • Lemon wedges, for serving

Method
 

  1. Prep the chicken: Pat the chicken thighs very dry with paper towels. Dry skin is key to crisping, so don’t skip this step.
  2. Make the seasoning mix: In a small bowl, combine lemon zest, black pepper, salt, garlic powder, onion powder, and smoked paprika. Stir in the olive oil and 1 tablespoon of lemon juice to form a loose paste.
  3. Season thoroughly: Rub the paste all over the thighs, lifting the skin gently to get some seasoning underneath. Place thighs skin side up on a parchment-lined sheet pan or a lightly oiled baking rack set over a sheet pan.
  4. Roast: Preheat the oven to 425°F (220°C). Roast for 30–38 minutes, until the skin is deeply golden and an instant-read thermometer in the thickest part reads 175–185°F. Dark meat shines at a slightly higher finish temp because it gets more tender.
  5. Optional crisp boost: For extra-crispy skin, broil on high for 1–2 minutes at the end, watching closely to avoid burning.
  6. Finish with lemon: Let rest 5 minutes. Squeeze the remaining lemon juice over the thighs right before serving and garnish with chopped parsley.
  7. Air fryer method: Cook at 380°F for 18–22 minutes, flipping at 12 minutes, until 175–185°F internal and skin is crisp.
  8. Skillet-to-oven method: Sear skin side down in a hot oven-safe skillet with a little oil for 5–7 minutes until browned. Flip, then bake at 400°F for 20–25 minutes until done.