American 40 min

Baked BBQ Chicken Thighs

Name: Baked BBQ Chicken Thighs
Total time: 40 min
Yield: 2 servings
Cuisine: American
Ingredients: 8 bone-in skin-on chicken thighs; 1 cup BBQ sauce; 1 tablespoon smoked paprika; 1 tablespoon brown sugar; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon chili powder; Salt and black pepper to taste; 1 tablespoon olive oil

high-proteingluten-freehealthymeal-prep

Ingredientsfor 2

420

Cal

40g

Protein

18g

Carbs

22g

Fat

18 bone-in skin-on chicken thighs
21 cup BBQ sauce
31 tablespoon smoked paprika
41 tablespoon brown sugar
51 teaspoon garlic powder
61 teaspoon onion powder
71 teaspoon chili powder
8Salt and black pepper to taste
91 tablespoon olive oil

Order ingredients on Instacart

Instructions

1
Preheat oven to 425°F. Mix smoked paprika, brown sugar, garlic powder, onion powder, chili powder, salt, and pepper into a dry rub. Pat chicken thighs dry and coat on all sides with the rub.
2
Heat olive oil in a large oven-safe skillet over medium-high heat. Sear chicken thighs skin-side down for 5–6 minutes until the skin is golden brown and rendering its fat. Flip briefly, 2 minutes.
3
Transfer to the oven and roast 20 minutes. Brush generously with BBQ sauce, then roast another 8–10 minutes until the sauce is caramelized and sticky and the internal temp reads 175°F. The higher temp is ideal for thighs — they stay juicy and the collagen breaks down.
4
Brush with one more coat of BBQ sauce right out of the oven. Let rest 5 minutes before serving. The skin should be lacquered, sticky, and slightly charred at the edges.