Are you tired of feeling like healthy eating has to mean sacrificing flavor for your taste buds? With these 20 delicious and nutritious Weight Watchers chicken thigh recipes, you can indulge in mouthwatering meals without breaking the calorie bank. Whether you’re a busy professional looking for quick and easy weeknight dinners or a foodie seeking inspiration for special occasion feasts, we’ve got you covered.
From classic comfort foods to international twists and bold flavors, these chicken thigh recipes are sure to please even the pickiest eaters. And with their Weight Watchers-friendly points values, you can enjoy them guilt-free, knowing that you’re fueling your body with wholesome ingredients and portion sizes. So why settle for bland when you can have flavor and fun? Dive in and discover your new favorite chicken thigh recipes below!
Garlic Herb Roasted Chicken Thighs
Elevate your weeknight dinner with this flavorful recipe that combines the simplicity of roasted chicken with the richness of garlic and herbs. With minimal prep time and a single pan, you’ll be enjoying tender and aromatic chicken thighs in no time!
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together minced garlic, olive oil, thyme, and rosemary.
3. Place the chicken thighs in a single layer in a large roasting pan or sheet pan. Brush the garlic-herb mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Roast in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
6. Remove from the oven and let rest for a few minutes before serving.
Cooking Time: 25-30 minutes
Lemon Pepper Baked Chicken Thighs
Brighten up your dinner routine with this flavorful and aromatic recipe that combines the zesty warmth of lemon and pepper. This simple yet satisfying dish is perfect for a quick weeknight meal or a weekend gathering.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 lemons, juiced
– 1 tsp black pepper
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, black pepper, paprika, and garlic powder.
3. Place the chicken thighs in a shallow baking dish and brush the lemon-pepper mixture evenly over both sides of the chicken.
4. Season with salt to taste.
5. Bake for 25-30 minutes or until cooked through, flipping halfway through cooking time.
6. Garnish with chopped parsley, if desired.
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Skinny BBQ Chicken Thighs
Elevate your grilling game with this lean and flavorful recipe that’s perfect for a quick dinner or weekend barbecue.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/4 cup low-sugar BBQ sauce
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic powder, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken thighs.
4. Place the chicken on the grill and cook for 5-6 minutes per side, or until cooked through.
5. During the last minute of cooking, brush the BBQ sauce onto the chicken.
6. Remove from heat and let rest for a few minutes before serving.
Cooking Time: Approximately 20-25 minutes
Mediterranean Chicken Thigh Skillet
This flavorful skillet dish combines juicy chicken thighs with the bright, zesty flavors of Mediterranean cuisine, perfect for a quick and satisfying weeknight dinner.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 2 tablespoons olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried oregano
– 1/4 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat olive oil in a large skillet over medium-high heat.
2. Add chicken thighs and cook until browned, about 5-6 minutes per side. Remove from skillet and set aside.
3. Add sliced onion and minced garlic to the skillet; cook until softened, about 3-4 minutes.
4. Add red bell pepper and cook for an additional 2 minutes.
5. Stir in diced tomatoes, oregano, cumin, salt, and pepper. Bring mixture to a simmer.
6. Return chicken thighs to the skillet and cook until cooked through, about 10-12 minutes total.
7. Garnish with fresh parsley or cilantro, if desired.
Cooking Time: 20-22 minutes
Spicy Honey Glazed Chicken Thighs
Elevate your meal game with this sweet and spicy recipe that’s perfect for any occasion. Tender chicken thighs smothered in a sticky glaze will have everyone asking for seconds.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1/2 cup honey
– 1/4 cup soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon Gochujang (Korean chili paste)
– 1 teaspoon garlic powder
– 1/2 teaspoon ground ginger
– 1/4 teaspoon red pepper flakes
– Salt and black pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, soy sauce, rice vinegar, Gochujang, garlic powder, ginger, and red pepper flakes.
3. Place chicken thighs in a shallow baking dish and brush the glaze evenly over both sides of the chicken.
4. Season with salt and black pepper to taste.
5. Bake for 35-40 minutes or until cooked through, flipping halfway.
Cooking Time: 35-40 minutes
Low-Calorie Teriyaki Chicken Thighs
A sweet and savory twist on traditional teriyaki chicken, this recipe is perfect for a healthy dinner option that’s big on flavor. With only 270 calories per serving, you can feel good about what you’re putting in your body.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/4 cup low-sodium soy sauce
– 2 tablespoons honey
– 2 tablespoons brown sugar
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 teaspoons sesame oil
– 1 tablespoon cornstarch
– Salt and pepper to taste
– Fresh green onions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, honey, brown sugar, garlic, and ginger.
3. Add chicken thighs to the marinade and toss to coat. Let it sit for at least 30 minutes or up to 2 hours in the refrigerator.
4. Line a baking sheet with parchment paper and arrange chicken thighs in a single layer. Drizzle sesame oil over the top.
5. Bake for 20-25 minutes or until cooked through, flipping halfway.
6. Serve hot, garnished with green onions if desired.
Cooking Time: 20-25 minutes
Balsamic Glazed Chicken Thighs
Add a tangy twist to your chicken dinner with this easy recipe that combines the richness of balsamic glaze with the juiciness of grilled chicken thighs.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 1/2 cup balsamic vinegar
– 2 tablespoons honey
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together balsamic vinegar, honey, and Dijon mustard.
3. Brush the mixture evenly onto both sides of the chicken thighs.
4. Season with salt and pepper.
5. Grill the chicken for 5-7 minutes per side, or until cooked through.
6. Let rest for a few minutes before serving.
Cooking Time: 15-20 minutes
Garnish with fresh thyme leaves, if desired. Serve hot and enjoy!
One-Pan Chicken Thighs with Vegetables
A flavorful and effortless meal that’s ready in no time! This recipe combines chicken thighs, colorful vegetables, and savory spices all cooked in one pan.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 large onion, sliced
– 2 cloves of garlic, minced
– 2 bell peppers (any color), sliced
– 2 medium-sized zucchinis, sliced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet or Dutch oven, heat the olive oil over medium-high heat.
3. Add the chicken thighs and cook for 5 minutes on each side, or until browned. Remove from pan and set aside.
4. Reduce heat to medium and add the sliced onion, minced garlic, bell peppers, and zucchinis. Cook for 10-12 minutes, stirring occasionally, until the vegetables are tender.
5. Add the cooked chicken back into the skillet and sprinkle with thyme, paprika, salt, and pepper.
6. Transfer the skillet to the preheated oven and bake for an additional 15-20 minutes or until the chicken is cooked through.
Cooking Time: Approximately 30-40 minutes
Sheet Pan Garlic Parmesan Chicken Thighs
Elevate your weeknight dinner game with this easy and flavorful recipe. Moist chicken thighs smothered in a rich garlic parmesan sauce, cooked to perfection on a single sheet pan.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 cloves of garlic, minced
– 1 cup grated Parmesan cheese
– 1/4 cup olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a sheet pan with aluminum foil or parchment paper.
3. Place the chicken thighs on the prepared sheet pan in a single layer.
4. Drizzle olive oil over the chicken and sprinkle with minced garlic, salt, and pepper.
5. Sprinkle Parmesan cheese evenly over the top of each chicken thigh.
6. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
7. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Cajun Spiced Chicken Thighs
Elevate your chicken game with this bold and aromatic recipe, infusing the classic dish with the spicy kick of Cajun seasoning. Perfect for a weeknight dinner or a party favorite.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/2 tsp Cajun seasoning (such as Tony’s or Old Bay)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, cumin, smoked paprika, garlic powder, onion powder, and Cajun seasoning.
3. Season the chicken thighs with salt and pepper on both sides.
4. Brush the spice mixture evenly onto both sides of the chicken thighs.
5. Place the chicken thighs on a baking sheet lined with parchment paper.
6. Bake for 35-40 minutes or until cooked through.
Cooking Time: Approximately 35-40 minutes
Slow Cooker Chicken Thighs with Quinoa
Elevate your weeknight meals with this easy and flavorful slow cooker recipe that combines tender chicken thighs with nutritious quinoa.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1 cup cooked quinoa
– 1 can (14.5 oz) diced tomatoes
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In the slow cooker, combine chicken thighs, quinoa, diced tomatoes, garlic, olive oil, smoked paprika, salt, and pepper.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Air Fryer Crispy Chicken Thighs
Get crispy chicken thighs with minimal effort using your air fryer! This recipe yields juicy and flavorful chicken with a satisfying crunch, perfect for snacking or adding to your favorite meals.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 tsp olive oil
– 1 tsp garlic powder
– 1 tsp paprika
– Salt, to taste
– Optional: your favorite seasonings (e.g., dried herbs, lemon zest)
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Rinse chicken thighs and pat dry with paper towels.
3. In a bowl, mix together olive oil, garlic powder, paprika, and salt. Add chicken thighs and toss to coat evenly.
4. Load the chicken into the air fryer basket in a single layer. You may need to cook them in batches depending on the size of your air fryer.
5. Cook for 12-14 minutes, shaking halfway through.
6. Check the chicken for crispiness and cook for an additional 2-3 minutes if needed.
Cooking Time: 12-14 minutes
Healthy Chicken Thigh Tacos
This recipe offers a flavorful and nutritious twist on traditional tacos, featuring grilled chicken thighs, crunchy slaw, and creamy avocado. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup plain Greek yogurt
– 1 tablespoon lime juice
– 1 teaspoon olive oil
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– 8-10 corn tortillas
– Slaw (made with shredded red cabbage, carrots, and a squeeze of lime juice)
– Avocado slices
– Optional toppings: diced tomatoes, cilantro, sour cream
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together yogurt, lime juice, olive oil, cumin, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken thighs.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos with sliced grilled chicken, slaw, avocado, and desired toppings.
Cooking Time: 15-20 minutes
Chicken Thigh Stir-Fry with Broccoli
This recipe is a classic stir-fry that combines the flavors of chicken, broccoli, and soy sauce for a quick and satisfying meal. With just a few simple ingredients and steps, you can have a flavorful dish ready in no time.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from the skillet and set aside.
3. Add the garlic and broccoli to the skillet. Cook until the broccoli is tender-crisp, about 3-4 minutes.
4. Return the chicken to the skillet and stir in the soy sauce. Season with salt and pepper to taste.
5. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Low-Sodium Soy Ginger Chicken Thighs
A flavorful and healthy twist on traditional chicken dishes, this recipe combines the savory taste of soy sauce with the warmth of ginger to create a deliciously low-sodium option.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/4 cup low-sodium soy sauce (check labels for under 200mg sodium per tablespoon)
– 2 tablespoons freshly grated ginger
– 2 cloves garlic, minced
– 1 tablespoon brown sugar
– 1 teaspoon sesame oil
– Salt-free seasoning blend (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, ginger, garlic, and brown sugar.
3. Place chicken thighs in a shallow baking dish and brush with the soy-ginger mixture.
4. Drizzle sesame oil over the top and sprinkle with salt-free seasoning blend (if using).
5. Bake for 25-30 minutes or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Stuffed Chicken Thighs with Spinach and Feta
Elevate your chicken game with this simple yet impressive recipe that combines the creaminess of feta cheese, the earthiness of spinach, and the juiciness of chicken thighs.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and a pinch of salt.
3. Lay chicken thighs flat and make a horizontal incision in each thigh to create a pocket.
4. Stuff each thigh with the spinach-feta mixture, dividing it evenly among the thighs.
5. Drizzle olive oil over the stuffed chicken and season with pepper.
6. Bake for 30-35 minutes or until cooked through, flipping halfway.
7. Serve hot with lemon wedges on the side (if using).
Cooking Time: 30-35 minutes
Chicken Thigh Curry with Cauliflower Rice
This recipe combines the rich flavors of Indian-inspired curry with the comfort of chicken thighs, served alongside a nutritious and tasty cauliflower “rice”. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk
– Salt and pepper, to taste
– 1 head cauliflower
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat 1 tablespoon olive oil over medium-high. Add chicken thighs and cook until browned on both sides, about 5-6 minutes per side. Transfer to a baking dish.
3. In the same skillet, add remaining 1 tablespoon olive oil. Cook onions, garlic, curry powder, cumin, turmeric, and cayenne pepper (if using) for 2-3 minutes or until fragrant.
4. Add coconut milk, salt, and pepper to the skillet. Stir to combine.
5. Pour the curry sauce over the chicken thighs in the baking dish. Cover with aluminum foil and bake for 25 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes or until chicken is cooked through.
7. Meanwhile, pulse cauliflower florets in a food processor until they resemble rice.
8. Serve chicken and curry sauce over cauliflower “rice”. Enjoy!
Cooking Time: 35-40 minutes
Healthy Chicken Thigh Casserole
A nutritious twist on a classic comfort food dish, this casserole is packed with protein-rich chicken, fiber-filled vegetables, and wholesome grains. Perfect for a quick weeknight dinner or a weekend meal prep option.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 1 cup frozen mixed vegetables (such as broccoli, carrots, and peas)
– 1 cup cooked brown rice
– 1/2 cup low-fat shredded cheddar cheese
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned, about 5-6 minutes.
3. Add the diced onion and minced garlic to the skillet and cook until the onion is translucent.
4. Stir in the frozen mixed vegetables, cooked brown rice, and thyme. Cook for an additional 2-3 minutes or until the vegetables are tender.
5. Transfer the mixture to a 9×13 inch baking dish and top with low-fat shredded cheddar cheese.
6. Bake for 20-25 minutes or until the casserole is hot and the cheese is melted.
Cooking Time: 25-30 minutes
Grilled Chicken Thighs with Mango Salsa
Elevate your outdoor dining experience with this sweet and savory combination of grilled chicken thighs and fresh mango salsa. Perfect for a summer gathering or a quick weeknight dinner.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 1 ripe mango, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together mango, red onion, jalapeño pepper, and lime juice.
3. Season chicken thighs with salt and pepper.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Serve grilled chicken with mango salsa spooned on top. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 12-15 minutes
Chicken Thigh Soup with Kale and Beans
This comforting soup is a perfect blend of protein-packed chicken, nutritious kale, and fiber-rich beans. A delicious and satisfying meal for any time of the year.
Ingredients:
– 2 lbs boneless, skinless chicken thighs
– 1 large onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 1 can (15 oz) kidney beans, drained and rinsed
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, sauté the onion and garlic in a little oil until softened.
2. Add the chicken thighs and cook until browned on all sides, about 5-7 minutes.
3. Pour in the chicken broth, add the kidney beans, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
4. Stir in the chopped kale and continue cooking for an additional 2-3 minutes or until the greens are tender.
Cooking Time: 30-35 minutes
Summary
Discover delicious and healthy weight watcher’s chicken thigh recipes that are low in calories but big on flavor! From classic roasted chicken to international-inspired dishes like Mediterranean Chicken Thigh Skillet and Chicken Thigh Curry with Cauliflower Rice, there’s something for everyone. Try Garlic Herb Roasted Chicken Thighs, Spicy Honey Glazed Chicken Thighs, or Balsamic Glazed Chicken Thighs for a tasty twist on traditional cooking methods. With options ranging from air fryer to slow cooker recipes, you’ll never get bored with this list of 20 flavorful and healthy chicken thigh recipes.
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