Grilled Boneless Chicken Thighs
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
283 kcal
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Course
Main Course
Grilled Boneless Chicken Thighs
Description
This recipe starts with boneless, skinless chicken thighs trimmed of excess fat, coated in a marinade combining olive oil, fresh lemon juice and zest, garlic and onion powders, dried rosemary and thyme, and seasoning with kosher salt, black pepper, and red pepper flakes. The marinade penetrates the meat during a short 30-minute rest in the refrigerator, enough to impart flavor without breaking down the texture.
The chicken is grilled on oiled grates over medium-high heat, cooking about five minutes per side until it reaches an internal temperature of 165°F. Direct heat grilling creates a subtle char on the surface while preserving juiciness. The seasoning and citrus meld to give balanced herbaceous and tangy notes.
These grilled thighs work well as a simple protein served alongside salads, vegetables, grains, or as part of sandwiches and wraps. Allowing the chicken to rest briefly after grilling helps redistribute juices for moist results.
For best outcomes, do not marinate longer than two hours to avoid mushy texture from the lemon acidity, and discard any leftover marinade. Cleaning and lightly oiling the grill grates prevents sticking, and flipping only once preserves the surface sear.
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 rosemary dried
- 1 teaspoon thyme dried
- 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
Notes
- Trim excess fat from boneless thighs before marinating to avoid flare-ups on the grill.
- Limit marinating to no more than 2 hours to keep chicken texture firm and flavorful.
- Discard any remaining marinade after use; do not reuse it on cooked chicken.
- Let the grilled chicken rest a few minutes before serving to retain juiciness.
- Store leftover grilled thighs in an airtight container refrigerated up to 3 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 283 kcal
% 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.
User Reviews
Overall Rating
4.9
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