The Best Baked Chicken Thigh Recipe
This baked chicken thigh recipe with olive oil, tomato paste, garlic, and Italian seasoning brings together rich Mediterranean-inspired flavors that taste gourmet — yet it’s made with pantry staples you probably already have.
Equipment
- 1 Non-stick skillet
- 1 Baking rack
- 1 Baking sheet
- Non-stick Spray
- Utensils wooden spoon, spatula
- Cutting board
Ingredients
For The Chicken
- 6 boneless, skinless chicken thighs
For The Tomato Topping
- 1/4 cup olive oil
- 1 small onion chopped
- 3 garlic cloves minced
- 2 heaping tbsp tomato paste
For The Seasoning
- 1 tbsp smoked paprika
- 2 tbsp Italian seasoning
- 3 generous pinches sea salt
For Garnish
- 6-7 leaves basil chopping
- red pepper flakes optional
Instructions
- Preheat your oven to 425℉. Place your baking rack over your sheet pan and spray with non-stick spray. Set aside.
- Rinse and pat dry your chicken thighs.
- Add olive oil and onions to a medium skillet over medium heat. Saute until caramelized. Add garlic and saute another 45 seconds.
- Mix in your tomato paste. Add more olive oil if needed. Stir until paste has blended and heated through.
- Add your seasonings into a bowl. Dip each chicken in your seasoning blend and then place on your prepared baking sheet fitted with your baking rack.
- Top each chicken thigh with your tomato paste and bake 13-15 minutes.
- Remove from the oven and sprinkle on your basil.
- Serve family style with your favorite bed of rice, polenta, or pasta. Sprinkle on extra sea salt and red pepper flakes. Enjoy!
Notes
Nutrition Facts (Per Serving – 1 Chicken Thigh with Sauce)
| Nutrient | Amount |
|---|---|
| Calories | ~265 kcal |
| Protein | 25 g |
| Total Fat | 15 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 9 g |
| Polyunsaturated Fat | 2 g |
| Cholesterol | 105 mg |
| Carbohydrates | 4 g |
| Fiber | 1 g |
| Sugars | 2 g |
| Sodium | 320 mg |
| Potassium | 380 mg |
| Vitamin A | 22% DV |
| Vitamin C | 6% DV |
| Calcium | 2% DV |
| Iron | 6% DV |
Recipe Notes:
- Calories may vary slightly depending on the brand of olive oil, tomato paste, and the exact size of your chicken thighs.
- If you serve this dish over rice, polenta, or pasta, add about 150–250 calories per serving depending on the portion and type.
- For a lighter version, you can reduce the olive oil to 2 tablespoons — that’ll cut about 60 calories and 7g fat per serving.
- This recipe is gluten-free, high in protein, and rich in healthy fats from olive oil.