High-protein Garlic Herb Chicken Thighs with Rice

Michaela from Fit Recipes By Michaela
Published 1 week ago
0 ratings

These garlic herb chicken thighs turn out juicy, simple, and full of flavour. I bake boneless chicken thigh fillets with paprika, garlic, and herbs, then serve them with fluffy basmati rice for a balanced, high-protein dinner. This recipe is easy to make on busy evenings and is great for meal prep too.

High-protein Garlic Herb Chicken Thighs with Rice
category High-Protein
meal type Dinner
difficulty Easy
Prep 10 mins
Cook 40 mins
Serves 6

Nutrition

  • Calories 556kcal 184kcal
  • Fat 17.3g 5.7g
  • Carbs 49.3g 16.3g
  • Proteins 52.5g 17.3g
  • Fibre 3.0g 1.0g

Ingredients

  • Main Recipe

To Serve

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I like this recipe because it is simple, reliable, and full of flavour. Chicken thigh fillets stay juicy in the oven, so they are a great choice when you want an easy dinner that does not dry out. Garlic, paprika, and lemon give the meat a bright, savoury taste, and the rice makes it filling. It is also handy for meal prep since the chicken reheats well and still tastes good the next day.

Tips and Variations

  • Swap the honey for a little maple syrup, or leave it out if you prefer a less sweet marinade.
  • Use chicken breast for a leaner version, but check it a little earlier as it can dry out more quickly.
  • Add chilli flakes or cayenne pepper if you like a bit of heat.
  • Serve with steamed broccoli, green beans or a fresh salad for a lighter plate.
  • Try brown rice, quinoa or bulgur instead of basmati rice for extra fibre.
  • Marinate the chicken for a few hours, or overnight, for a deeper flavour.
  • Line the baking tray with parchment paper to make cleaning easier.
  • For meal prep, portion the chicken and rice into containers and add vegetables just before serving if you want them fresher.

Meal Storage

Store the chicken fillets in an airtight container in the fridge for up to 3 days. Keep rice stored separately to maintain texture.

Freezer tips

Let the chicken cool completely, then freeze it in airtight containers for up to 2 months. You can also freeze the rice in separate portions.

Defrost the chicken overnight in the fridge. Reheat it in the oven or microwave until it’s piping hot.

Frequently Asked Questions

Yes, you can use chicken breast, but reduce the cooking time slightly as it dries out more quickly than thigh fillets.
Chicken thigh fillets are cooked when they reach 75°C in the centre and the juices run clear.
Yes, you can leave out the honey or use a small amount of low-calorie sweetener if you prefer a lighter marinade.
Yes, this recipe is great for meal prep. The chicken stays juicy, reheats well and works nicely with rice or vegetables.
This recipe is best served with fluffy basmati rice, which pairs perfectly with the juicy chicken and flavourful seasoning. You can also serve it with roasted potatoes, couscous, quinoa, or a fresh salad for a lighter option.
Yes, marinating the chicken overnight gives it a deeper flavour. Keep it covered in the fridge until you are ready to bake it.

Closing Note

This baked chicken dish is juicy, full of flavour, and easy to make. It is the kind of simple dinner you can rely on during the week. It is great for busy evenings and also works well for meal prep with rice and vegetables. If you enjoy easy chicken thigh recipes, you might also like honey garlic chicken thighs with red quinoa.

  • 💪 High Protein
  • 🧊 Freezer Friendly

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