Print

Crispy Baked Chicken Thigh Meal Prep Bowls: Easy & Healthy

crispy baked chicken thigh meal prep - featured image
Print Recipe

These crispy baked chicken thigh meal prep bowls are the answer to every sad, dry meal prep lunch you have ever suffered through. The skin stays crispy, the meat stays juicy, and the whole thing comes together with minimal effort.

Ingredients

Scale
  • 4–6 bone-in, skin-on chicken thighs (about 2 pounds)
  • 2 tablespoons olive oil
  • 1½ teaspoons kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper (optional)
  • 3 cups cooked rice or quinoa
  • 3 cups mixed roasted vegetables (broccoli, bell peppers, sweet potatoes)
  • 2 cups fresh greens (spinach or arugula, optional)
  • ½ cup your favorite sauce (lemon vinaigrette, tahini dressing, or sriracha mayo)

Instructions

  1. Preheat your oven to 425°F (220°C). Position the rack in the upper third of the oven, about 6-8 inches from the heating element. Take the chicken out of the refrigerator and let it sit at room temperature for 15-20 minutes.
  2. Pat the chicken thighs completely dry with paper towels. This is the most important step.
  3. In a small bowl, mix together the kosher salt, garlic powder, onion powder, smoked paprika, black pepper, and cayenne if using. Drizzle the olive oil over the chicken thighs and rub it in with your hands. Then sprinkle the seasoning mixture evenly over both sides of each thigh, getting under the skin where possible.
  4. Place a wire rack inside your baking sheet. Arrange the seasoned chicken thighs on the rack, skin side up, leaving at least 1 inch of space between each piece.
  5. Bake for 35-45 minutes, depending on the size of your thighs. Do not flip them. The skin should be deep golden brown and shatteringly crisp. The internal temperature should read 175-185°F.
  6. Let the chicken rest for 5-10 minutes on the rack after baking.
  7. While the chicken bakes, prepare your vegetables. Toss your chopped veggies with a little olive oil, salt, and pepper. Spread them on a separate baking sheet and roast at 425°F for 20-25 minutes, stirring halfway through.
  8. Cook your grains according to package directions while the chicken and veggies are in the oven.
  9. Assemble the meal prep bowls: Divide the grains evenly among your containers. Top with the roasted vegetables. Let the chicken cool completely on the wire rack before adding it to the containers. Place the chicken thighs skin side up in the containers, but do not seal the lids yet. Leave the containers open in the refrigerator for about 30 minutes to let any remaining steam escape. Then seal the lids.
  10. Store the sauce separately. Add it to the bowls just before reheating or eating.

Notes

For extra crispy skin, leave the seasoned chicken thighs uncovered in the refrigerator for 1-2 hours before baking. Do not flip the chicken during baking. The wire rack is essential for crispy skin. For best results, reheat the chicken separately from the grains and vegetables.

Nutrition

Keywords: crispy baked chicken thighs, meal prep bowls, healthy meal prep, chicken thigh recipe, easy dinner, high protein meal prep

Find it online: https://flurpchef.com/crispy-baked-chicken-thigh-meal-prep-bowls-easy-and-healthy/