15 Yummy Chicken Thigh Recipes Under 300 Calories

Looking for delicious Chicken Thigh Recipes Under 300 Calories​​​​​? You’re in the right place. Chicken thighs are a flavorful, affordable, and easy-to-cook option that brings rich taste to any meal without breaking the bank—or your calorie goals. While often considered a more indulgent cut, with the right ingredients and cooking methods, chicken thighs can absolutely fit into a healthy, low-calorie lifestyle. In this collection, you’ll find 15 satisfying recipes that keep each serving under 300 calories, perfect for meal prep, wholesome dinners, or light yet filling lunches. Whether you’re watching your intake or just want tasty, guilt-free meals, these chicken thigh ideas have you covered.

Chicken Thigh Recipes Under 300 Calories

1. Lemon Garlic Grilled Chicken Thighs

Description:
Bursting with zesty citrus flavor and savory garlic, these lemon garlic grilled chicken thighs are a light yet satisfying option for any meal. Perfectly marinated and grilled to golden perfection, they’re juicy on the inside with a slight char on the outside. Pair them with a fresh salad or roasted veggies for a wholesome, low-calorie plate.

Ingredients:

• 4 boneless, skinless chicken thighs

• 2 tablespoons olive oil

• Juice of 1 lemon

• Zest of 1 lemon

• 3 garlic cloves, minced

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Optional garnish: fresh parsley or lemon slices

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, salt, and pepper.

2. Add chicken thighs to the marinade and refrigerate for at least 30 minutes (or up to 2 hours).

3. Preheat grill to medium-high heat.

4. Grill chicken thighs for 5–6 minutes per side, or until internal temperature reaches 165°F (75°C).

5. Let rest for a few minutes, then serve garnished with parsley or extra lemon slices.

Nutritional Information (per serving):

• Calories: 290

• Protein: 25g

• Carbohydrates: 2g

• Fat: 18g

• Fiber: 0g

• Sugar: 0g

2. Herb-Roasted Chicken Thighs

Description:
These herb-roasted chicken thighs are simple, aromatic, and packed with comforting flavor. Baked to crispy perfection with a medley of herbs, they’re an easy go-to for weeknight dinners or meal prep. The fresh rosemary, thyme, and garlic give this dish a rustic, homemade taste—all while keeping calories in check.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• 1 teaspoon fresh rosemary, finely chopped (or ½ tsp dried)

• 1 teaspoon fresh thyme, finely chopped (or ½ tsp dried)

• 2 garlic cloves, minced

• ½ teaspoon salt

• ¼ teaspoon black pepper

• Optional: squeeze of lemon juice after roasting

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a small bowl, mix olive oil, rosemary, thyme, garlic, salt, and pepper.

3. Rub the herb mixture evenly over the chicken thighs.

4. Place chicken on a baking sheet lined with parchment paper or foil.

5. Roast for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the edges are golden and crisp.

6. Let rest for 5 minutes before serving. Add a squeeze of lemon for extra brightness, if desired.

Nutritional Information (per serving):

• Calories: 275

• Protein: 24g

• Carbohydrates: 1g

• Fat: 18g

• Fiber: 0g

• Sugar: 0g

3. Smoky Paprika Chicken Thighs

Description:
Smoky, slightly spicy, and incredibly juicy—these smoky paprika chicken thighs bring bold flavor with minimal effort. Perfect for grilling, baking, or pan-searing, this recipe uses smoked paprika as the star ingredient, giving the chicken a rich, deep flavor while keeping it under 300 calories per serving.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• 2 teaspoons smoked paprika

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ¼ teaspoon cayenne pepper (optional, for heat)

• Salt and black pepper to taste

• Optional garnish: chopped parsley or lemon wedge

Instructions:

1. In a small bowl, mix smoked paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper.

2. Pat chicken thighs dry and rub the seasoning mix all over them.

3. Drizzle olive oil over the thighs and toss to coat evenly.

4. Preheat a grill, skillet, or oven (400°F/200°C).

5. Cook chicken thighs for about 5–6 minutes per side on medium heat (or bake for 25–30 minutes), until cooked through and lightly charred or golden.

6. Let rest before serving. Garnish with fresh parsley or a squeeze of lemon if desired.

Nutritional Information (per serving):

• Calories: 285

• Protein: 26g

• Carbohydrates: 1g

• Fat: 19g

• Fiber: 0g

• Sugar: 0g

4. Skillet Balsamic Chicken Thighs with Veggies

Description:
This one-pan Skillet Balsamic Chicken Thighs with Veggies recipe is a delicious and convenient meal that’s perfect for busy nights. The chicken thighs are seared until golden and then simmered in a sweet and tangy balsamic glaze alongside tender vegetables. It’s hearty, balanced, and comes in under 300 calories per serving—without sacrificing flavor.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• 2 tablespoons balsamic vinegar

• 1 tablespoon low-sodium soy sauce

• 1 tablespoon honey (or maple syrup for a twist)

• 2 garlic cloves, minced

• 1 teaspoon Italian seasoning

• 1 cup zucchini, sliced

• 1 cup bell peppers, sliced

• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together balsamic vinegar, soy sauce, honey, garlic, and Italian seasoning. Set aside.

2. Heat olive oil in a large skillet over medium-high heat.

3. Season chicken thighs with salt and pepper, then sear for 4–5 minutes per side until browned.

4. Pour the balsamic mixture over the chicken and add the sliced veggies to the skillet.

5. Reduce heat to medium, cover, and cook for another 8–10 minutes, stirring veggies occasionally, until chicken is cooked through (165°F/75°C) and vegetables are tender.

6. Serve warm with pan juices spooned over the top.

Nutritional Information (per serving):

• Calories: 295

• Protein: 25g

• Carbohydrates: 9g

• Fat: 17g

• Fiber: 1g

• Sugar: 6g

5. Garlic Mushroom Chicken Thigh Skillet

Description:
Rich, savory, and ultra-satisfying, this Garlic Mushroom Chicken Thigh Skillet is a cozy, low-calorie meal that feels indulgent without the guilt. The chicken is pan-seared and simmered with golden mushrooms and fragrant garlic, creating a mouthwatering skillet meal that’s perfect for weeknight dinners or easy meal prep.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• 2 cups sliced mushrooms (button or cremini)

• 3 garlic cloves, minced

• ½ teaspoon dried thyme or Italian seasoning

• ¼ cup low-sodium chicken broth

• Salt and pepper to taste

• Optional garnish: chopped fresh parsley

Instructions:

1. Season chicken thighs with salt, pepper, and thyme.

2. Heat olive oil in a large skillet over medium heat.

3. Add chicken thighs and sear 4–5 minutes per side until golden brown and cooked through. Remove and set aside.

4. In the same skillet, add mushrooms and cook for 4–5 minutes until browned and tender.

5. Add garlic and sauté for 1 minute until fragrant.

6. Pour in chicken broth, scraping up any browned bits from the pan.

7. Return chicken to the skillet and simmer for 3–4 minutes, letting the flavors blend.

8. Serve hot, spooning mushrooms and broth over the chicken.

Nutritional Information (per serving):

• Calories: 285

• Protein: 24g

• Carbohydrates: 3g

• Fat: 18g

• Fiber: 1g

• Sugar: 1g

6. Cilantro Lime Chicken Thighs

Description:
These Cilantro Lime Chicken Thighs are zesty, juicy, and incredibly fresh. Marinated in a blend of lime juice, garlic, and cilantro, they’re packed with bright flavor in every bite. Whether grilled, baked, or pan-seared, this low-calorie favorite is perfect for tacos, salads, or a quick healthy dinner.

Ingredients:

• 4 boneless, skinless chicken thighs

• 2 tablespoons olive oil

• Juice and zest of 2 limes

• 3 garlic cloves, minced

• ¼ cup fresh cilantro, chopped (plus extra for garnish)

• ½ teaspoon cumin

• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, lime juice, lime zest, garlic, cilantro, cumin, salt, and pepper.

2. Add chicken thighs and toss to coat. Marinate for at least 30 minutes in the refrigerator.

3. Preheat grill or skillet over medium heat.

4. Cook chicken for 5–6 minutes per side, or until fully cooked and slightly charred.

5. Let rest for a few minutes, then garnish with extra cilantro and a squeeze of lime.

Nutritional Information (per serving):

• Calories: 290

• Protein: 25g

• Carbohydrates: 2g

• Fat: 19g

• Fiber: 0g

• Sugar: 0g

7. Teriyaki Chicken Thighs

Description:
These Teriyaki Chicken Thighs are sweet, savory, and irresistibly sticky—all while staying under 300 calories per serving. Made with a light homemade teriyaki glaze using natural ingredients, this healthier twist on a takeout favorite is perfect served with steamed veggies or cauliflower rice for a balanced meal.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• ¼ cup low-sodium soy sauce

• 1 tablespoon honey

• 1 tablespoon rice vinegar

• 1 garlic clove, minced

• ½ teaspoon fresh grated ginger (or ¼ tsp ground ginger)

• 1 teaspoon cornstarch + 1 tablespoon water (optional, to thicken)

• Optional garnish: sesame seeds, chopped green onions

Instructions:

1. In a small bowl, mix soy sauce, honey, rice vinegar, garlic, and ginger.

2. Heat olive oil in a skillet over medium heat. Add chicken thighs and cook 5–6 minutes per side until browned and cooked through. Remove and set aside.

3. Pour teriyaki sauce into the skillet and simmer for 2–3 minutes. To thicken, stir in cornstarch slurry and cook until glossy.

4. Return chicken to the skillet and coat in the sauce.

5. Serve hot, garnished with sesame seeds and green onions if desired.

Nutritional Information (per serving):

• Calories: 295

• Protein: 24g

• Carbohydrates: 7g

• Fat: 17g

• Fiber: 0g

• Sugar: 5g

8. Spicy Thai Basil Chicken Thighs

Description:
These Spicy Thai Basil Chicken Thighs bring bold Southeast Asian flavors to your table with just a few ingredients. Juicy chicken thighs are stir-fried with garlic, chili, and fragrant Thai basil in a savory sauce. It’s spicy, aromatic, and satisfying—all for under 300 calories per serving.

Ingredients:

• 4 boneless, skinless chicken thighs, thinly sliced

• 1 tablespoon avocado oil or light olive oil

• 3 garlic cloves, minced

• 2 Thai chilies, finely chopped (adjust to taste)

• 1 tablespoon low-sodium soy sauce

• 1 teaspoon fish sauce

• 1 teaspoon oyster sauce

• 1 teaspoon coconut sugar or brown sugar

• ½ cup fresh Thai basil leaves

Instructions:

1. Heat oil in a wok or skillet over medium-high heat.

2. Add garlic and chilies; stir-fry for 30 seconds until fragrant.

3. Add sliced chicken thighs and cook for 5–6 minutes until browned and cooked through.

4. Stir in soy sauce, fish sauce, oyster sauce, and sugar. Mix well to coat.

5. Add Thai basil leaves and stir-fry for another 30 seconds until wilted.

6. Serve hot, optionally with a lime wedge for a bright finish.

Nutritional Information (per serving):

• Calories: 290

• Protein: 25g

• Carbohydrates: 4g

• Fat: 18g

• Fiber: 1g

• Sugar: 2g

9. Tandoori Chicken Thighs

Description:
These Tandoori Chicken Thighs bring vibrant, aromatic flavors straight from India. Marinated in a blend of yogurt and warm spices, the chicken becomes tender and full of rich flavors. Grilled or baked to perfection, these thighs are a perfect choice for a flavorful, low-calorie meal.

Ingredients:

• 4 boneless, skinless chicken thighs

• ½ cup plain Greek yogurt

• 1 tablespoon lemon juice

• 2 teaspoons garam masala

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon chili powder (adjust for heat)

• 1 garlic clove, minced

• 1 tablespoon fresh ginger, grated

• Salt and pepper to taste

Instructions:

1. In a bowl, combine yogurt, lemon juice, garam masala, turmeric, cumin, coriander, chili powder, garlic, ginger, salt, and pepper.

2. Add chicken thighs to the marinade, ensuring they’re well-coated. Cover and refrigerate for at least 1 hour (overnight for best results).

3. Preheat the grill or oven (400°F/200°C).

4. Grill chicken for 5–7 minutes per side, or bake for 25–30 minutes, until the chicken reaches an internal temperature of 165°F (75°C).

5. Serve with a garnish of fresh cilantro or a squeeze of lime.

Nutritional Information (per serving):

• Calories: 290

• Protein: 26g

• Carbohydrates: 6g

• Fat: 18g

• Fiber: 1g

• Sugar: 3g

10. Slow Cooker Salsa Chicken Thighs

Description:
These Slow Cooker Salsa Chicken Thighs are the epitome of convenience and flavor. With just a few ingredients and minimal prep time, this recipe produces tender, juicy chicken thighs simmered in zesty salsa. It’s perfect for busy days when you want a low-calorie meal without the hassle.

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 cup salsa (choose your preferred level of spiciness)

• 1 teaspoon ground cumin

• 1 teaspoon chili powder

• 1 tablespoon lime juice

• 1 clove garlic, minced

• Salt and pepper to taste

• Optional garnishes: fresh cilantro, diced avocado, or a dollop of low-fat sour cream

Instructions:

1. Place chicken thighs in the slow cooker.

2. In a small bowl, mix salsa, cumin, chili powder, lime juice, garlic, salt, and pepper. Pour the salsa mixture over the chicken thighs.

3. Cover and cook on low for 4–6 hours or until the chicken is tender and easily shreds with a fork.

4. Shred the chicken with two forks and mix with the salsa sauce.

5. Serve with a sprinkle of fresh cilantro, diced avocado, or a dollop of sour cream for extra flavor.

Nutritional Information (per serving):

• Calories: 280

• Protein: 26g

• Carbohydrates: 7g

• Fat: 16g

• Fiber: 1g

• Sugar: 4g

FAQ

1. Can I use bone-in chicken thighs for these recipes?

Yes, you can use bone-in chicken thighs, but cooking times may vary. Bone-in thighs take longer to cook, so ensure they reach an internal temperature of 165°F (75°C) for safety. You may also need to adjust the cooking time accordingly.

2. Are these recipes suitable for meal prep?

Absolutely! These chicken thigh recipes are perfect for meal prep. They can be cooked in batches, stored in airtight containers, and refrigerated for up to 4–5 days. Many of them also freeze well for longer storage.

3. Can I make these recipes low-carb?

Yes, many of these recipes are naturally low-carb, and you can make modifications to reduce carbs even further. For example, serving them with cauliflower rice or vegetables instead of rice or potatoes can lower the carb count.

4. How can I make these recipes spicier?

To increase the spice level, you can add extra chili peppers, hot sauce, or cayenne pepper to taste. For dishes like the Spicy Thai Basil Chicken Thighs or Teriyaki Chicken Thighs, simply adjust the chili or hot ingredients for more heat.