Baked Mediterranean Chicken Thighs | 5 Mins Prep – One-Pan Recipe

Baked Mediterranean chicken thighs is a quick and easy one-pan dinner recipe that uses delicious flavors from Mediterranean cuisine to create a healthy dinner option. This easy chicken thigh recipe is high in protein and can be whipped up in around 50 minutes with just 5 minutes of prep. 

When paired with our Mediterranean yellow rice recipe and some fresh leafy greens, it makes the perfect healthy and balanced meal.

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Table of contents:


Why you’ll love this recipe:

  • Budget-friendly
  • Easy to make (5 mins prep)
  • Mediterranean flavors
  • Healthy and nutritious
  • High in protein
  • Low in fat (use skinless thighs like we do for this recipe)

How to make Baked Mediterranean Chicken Thighs

Ingredients

  • 6 skinless chicken thighs, bone-in, excess fat removed
  • 2 white onions, thinly sliced
  • 3 ripe tomatoes
  • Handful of cherry tomatoes 
  • 2-3 tablespoons of extra virgin olive oil
  • 2 lemons
  • 5-6 garlic cloves, minced
  • 1 teaspoon of oregano
  • 1 teaspoon of sweet paprika 
  • 1 teaspoon of cumin
  • 1 teaspoon of garlic powder
  • ½ teaspoon of white pepper
  • Salt (to taste)
  • Handful of fresh parsley, chopped

Equipment

  • Cutting board 
  • Sharp knife
  • Baking tray or 12×8 inches (30×20 cm) ceramic baking dish with deep sides (around 2 inches/5 cm)
  • Garlic crusher
  • Box grater
  • Cooking tongs
  • Oven

Instructions

  1. Preheat oven to 200°C / 400°F
  2. Lay a bed of sliced onion in the bottom of the baking dish. Save around half of the onion for use later. 
  3. Finely slice the garlic and add it to the dish. Add the chicken thighs on top of the onion and garlic. 
  4. Cut a tomato into wedges and place around the chicken thighs. Sprinkle the cherry tomatoes around the other ingredients. Slice and add the remaining onion.
  5. Grate 2 of the tomatoes and add it to the baking dish. Cut one lemon into half rounds about 1/8th inch thick (0.5cm) and place them around the other ingredients.
  6. Finely chop the fresh parsley and add it on top.
  7. Sprinkle around half of the herbs and seasoning, give everything a mix, then sprinkle the remaining seasoning, herbs, and spices.
  8. Drizzle with olive oil and bake for 40-50 minutes on the middle shelf of the oven. 
  9. Serve with a squeeze of fresh lemon and some chopped parsley. 

Cooking Tips: 

  • Skin on chicken thighs also works great for this recipe. If you want to get extra crispy skin, put chicken thighs under the broiler or grill for the last 5 minutes of cooking.
  • Boneless chicken thighs also work well for this recipe. Boneless chicken thighs cook faster than bone-in thighs, so reduce the cooking time by around 10 minutes. 
  • Use a meat thermometer to check the chicken is cooked through. It is ready when it has reached an internal temperature of 165 °F (74 °C).

A large dish of baked Mediterranean chicken thighs

Chicken thigh or chicken breast: Which is healthier?

Chicken breast meat is leaner than chicken thigh meat and the breast meat also has less cholesterol compared to thigh meat, however, both are considered healthy options when prepared healthily. 

For this recipe, we prefer the flavor of chicken thigh meat. 

Chicken thigh nutrition

According to the USDA, a 100g (3.5 oz.) serving of skinless chicken thigh contains the following;

  • 164 calories
  • 9 grams fat 
  • 2.4 g saturated fat
  • 0 g carbohydrates
  • 20 g protein

For the same size serving, chicken breast meat contains 3 grams of total fat and 0.7 grams of saturated fat.

Healthy preparation of chicken thigh meat

  • Avoid using too much oil during preparation, and if you do use oil, use a good quality extra virgin olive oil for its nutritional benefits
  • Avoid adding too much salt. Also, avoid using processed flavoring such as tomato paste. 
  • Use fresh or dried herbs and spices to season and flavor your chicken thigh. 
  • Baking your chicken thighs is healthier than frying.

Affordable protein source

Chicken thighs are a great protein source when you’re on a budget. They’re often cheaper than chicken breast meat and other high protein sources such as fish or red meat. 
A 100g / 3.5oz serving of chicken thigh (skinless) contains around 20g of protein.


Serving Suggestions

Mediterranean chicken thighs are a hearty main meal that has plenty of nutrients as is, but you can create an even more nutritious, filling, and balanced meal by serving this with some steamed greens, salad, or your favorite choice of grain or side dish. 

When serving as a main with side, allow 2 chicken thighs per person.

What sides go well with Mediterranean chicken thighs?

This dish pairs well with couscous, quinoa, rice pilaf, or rice; we love serving this with our vibrant Mediterranean Yellow rice recipe. Roasted vegetables also work really well like zucchini, bell peppers, and potatoes. A Greek salad or tabbouleh can also complement the flavors nicely. It all depends on what season it is as you can make this a warming winter meal with spicy potatoes or a light summer-style affair with salads etc.

Here are a few side suggestions:


Meal Preparation

This recipe offers a swift and uncomplicated meal prep solution. With just 5 minutes of prep time and no need for specialized cooking skills or equipment, you can enjoy tender, flavorful chicken thighs that are both wholesome and delicious. 

Bulk Cooking

For those seeking to prepare meals in advance, this recipe is perfect and can be easily adjusted to accommodate larger quantities. Reheating cooked chicken thighs is simple, whether using an oven or microwave. When microwaving, ensure you use a microwave-safe container with a lid or cover to prevent splattering.

Storage

Stored in an airtight container in the refrigerator, the baked Mediterranean chicken thighs will stay fresh for up to 3 days. Alternatively, when frozen, they can be preserved for up to 3 months.

A large dish of baked Mediterranean chicken thighs

FAQs

How long do these baked Mediterranean chicken thighs take to make?

  • Prep time; 5 minutes
  • Cook time: 40-50 minutes
  • Ready in: Under 1 hour

Is chicken breast or chicken thigh healthier?

Both are considered healthy options when prepared healthily. Chicken breast has less fat and lower cholesterol per serving. 

Can I use chicken breast to make this recipe? 

Yes, simply cut the chicken breasts in half and give the chicken meat some extra cooking time when using breast meat. 

Is chicken thigh dark meat?

Yes, chicken thigh is considered dark meat. The white meat of a chicken is the wings, breast, and breast tenders. 

Can I use boneless, skinless chicken thighs instead?

Absolutely. While bone-in, skin-on chicken thighs provide extra flavor, boneless, skinless thighs can be used as a leaner option. Adjust cooking time accordingly to ensure they don’t overcook and dry out (around 10 minutes less than bone-in thighs).

Can I marinate the chicken thighs overnight for more flavor?

Yes, marinating the chicken thighs overnight can enhance their flavor. You can use a mixture of olive oil, lemon juice, garlic, and Mediterranean herbs for a flavorful marinade.

How do I know when the chicken thighs are cooked through?

The safest way to ensure chicken thighs are cooked through is by using a meat thermometer. Insert it into the thickest part of the thigh; when it reaches 165°F (75°C), the chicken is done. 


A large dish of baked Mediterranean chicken thighs

Baked Mediterranean Chicken Thighs | 5 Mins Prep – One-Pan Recipe

Byron
Baked Mediterranean chicken thighs is a quick and easy one-pan dinner recipe that uses delicious flavors from Mediterranean cuisine to create a healthy dinner option. This easy chicken thigh recipe is high in protein and can be whipped up in around 50 minutes with just 5 minutes of prep.
5 from 1 vote
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course dinner, Main Course, meat
Cuisine Greek, Mediterranean, Spanish
Servings 4 Main
Calories 433 kcal

Equipment

  • Cutting board
  • Sharp knife
  • Baking tray or 12×8 inches (30×20 cm) ceramic baking dish with deep sides (around 2 inches/5 cm)
  • Garlic crusher
  • Box Grater
  • Cooking tongs
  • Oven

Ingredients
  

  • 6 skinless chicken thighs bone-in, excess fat removed
  • 2 white onions thinly sliced
  • 3 ripe tomatoes
  • Handful of cherry tomatoes
  • 2-3 tablespoons of extra virgin olive oil
  • 2 lemons
  • 5-6 garlic cloves minced
  • 1 teaspoon of oregano
  • 1 teaspoon of sweet paprika
  • 1 teaspoon of cumin
  • 1 teaspoon of garlic powder
  • ½ teaspoon of white pepper
  • Salt to taste
  • Handful Fresh parsley Chopped

Instructions
 

  • Preheat oven to 200°C / 400°F
  • Lay a bed of sliced onion in the bottom of the baking dish. Save around half of the onion for use later.
    2 white onions
  • Finely slice the garlic and add it to the dish. Add the chicken thighs on top of the onion and garlic.
    5-6 garlic cloves, 6 skinless chicken thighs
  • Cut a tomato into wedges and place around the chicken thighs. Sprinkle the cherry tomatoes around the other ingredients. Slice and add the remaining onion.
    3 ripe tomatoes, Handful of cherry tomatoes
  • Grate 2 of the tomatoes and add it to the baking dish. Cut one lemon into half rounds about 1/8th inch thick (0.5cm) and place them around the other ingredients.
    2 lemons
  • Finely chop the fresh parsley and add it on top.
    Handful Fresh parsley
  • Sprinkle around half of the herbs and seasoning, give everything a mix, then sprinkle the remaining seasoning, herbs, and spices.
    1 teaspoon of oregano, 1 teaspoon of sweet paprika, 1 teaspoon of cumin, 1 teaspoon of garlic powder, ½ teaspoon of white pepper, Salt
  • Drizzle with olive oil and bake for 40-50 minutes on the middle shelf of the oven.
    2-3 tablespoons of extra virgin olive oil
  • Serve with a squeeze of fresh lemon and some chopped parsley.

Video

Notes

Cooking Tips: 

  • Skin on chicken thighs also works great for this recipe. If you want to get extra crispy skin, put chicken thighs under the broiler or grill for the last 5 minutes of cooking.
  • Boneless chicken thighs also work well for this recipe. Boneless chicken thighs cook faster than bone-in thighs, so reduce the cooking time by around 10 minutes. 
Use a meat thermometer to check the chicken is cooked through. It is ready when it has reached an internal temperature of 165 °F (74 °C).
 

Nutrition Facts

Servings: 4
Amount per serving
 
Calories
433
% Daily Value*
Total Fat 20.8g
27%
Saturated Fat 4.4g
22%
Cholesterol 130mg
43%
Sodium 189mg
8%
Total Carbohydrate 18g
7%
Dietary Fiber 4.4g
16%
Total Sugars 7.4g
 
Protein 45.1g
 
Vitamin D 0mcg
0%
Calcium 85mg
7%
Iron 3mg
19%
Potassium 782mg
17%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Keyword 50-minute recipe, baked chicken, Chicken, Chicken thighs, marinade, Mediterranean, oven baked, Roasted chicken
A large dish of baked Mediterranean chicken thighs
A large dish of baked Mediterranean chicken thighs

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One response to “Baked Mediterranean Chicken Thighs | 5 Mins Prep – One-Pan Recipe”

  1. Jen avatar
    Jen

    5 stars
    Amazing recipe! Family love it when I make this!

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