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Grilled Boneless Chicken Thighs
Boneless, skinless chicken thighs are juicy and packed with flavor from the simple marinade.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 servings
Calories: 283 kcal
Course:
Main Course
Ingredients
- 8 chicken thighs boneless, skinless (2 pounds)
- ¼ cup extra virgin olive oil
- 1 lemon juice and zest
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes
Instructions
- Whisk together olive oil, lemon juice, garlic and onion powders, rosemary, thyme, salt, pepper, and red pepper flakes.
- Use paper towels to pat the chicken thighs dry, then put them in a ziplock bag or a non reactive bowl. Pour the marinade over the chicken, coating each piece. Refrigerate for 30 minutes.
- Lightly oil the grill grates, using a high smoke point oil, like avocado oil. Pre heat the gas grill to medium high, or 400°
- Place the chicken pieces on the pre-heated grill, leaving space between them.
- Grill over direct heat, 5 minutes each side, (flipping only once), or until a meat thermometer reads 165° when inserted in the thickest part.
- Serve hot
Cup of Yum
Notes
- Prep time indicated doesn't include marinating time.
- Trim any excess fat from the boneless thighs before marinating. You can use a sharp knife, but an easy way to do it is with kitchen scissors.
- Don't marinate overnight, or any longer than 2 hours. If they marinate too long, the acid in the lemon juice will turn the meat mushy. I only marinate this recipe for ½ hour, and the chicken is super flavorful.
- Use a barbecue brush to clean the grill grates and spray them lightly with cooking spray.
- While the grill is heating, bring the chicken out of the fridge and using tongs, transfer them to a plate, allowing any excess marinade to drip off.
- After removing the chicken, discard the chicken thigh marinade. It is not safe to use.
- Place the boneless thighs on the hot grill, leaving space between them. Close the lid on the grill to maintain the heat.
- Don't flip until half the cooking time is finished. (Flip only once to avoid sticking).
- Let the chicken rest for a couple of minutes after removing from the grill. Resting allows the juices to redistribute, so you'll have tender, juicy chicken thighs.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Information
Calories
283kcal
(14%)
Carbohydrates
4g
(1%)
Protein
44g
(88%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
215mg
(72%)
Sodium
495mg
(21%)
Potassium
613mg
(18%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
109IU
(2%)
Vitamin C
15mg
(17%)
Calcium
37mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 283
% Daily Value*
| Calories | 283kcal | 14% |
| Carbohydrates | 4g | 1% |
| Protein | 44g | 88% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 215mg | 72% |
| Sodium | 495mg | 21% |
| Potassium | 613mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 109IU | 2% |
| Vitamin C | 15mg | 17% |
| Calcium | 37mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.