Easy Marinated Chicken Thighs - Delightfully Low Carb (2024)

These Easy Marinated Chicken Thighs are marinated in a simple homemade marinade that packs them with flavor and makes them super juicy.

We love these chicken thighs for a tasty low-carb dinner idea. Whenever I can’t come up with anything to make, this is my go-to. It’s so tasty, and it only takes a couple of hours to marinate. If you happen to have leftovers, they’re great the next day too.

Why You’ll Love It

• They’re Quick to Prepare: One of the best things about these low-carb marinated chicken thighs is how little time you’ll spend in the kitchen. Mix your marinade, toss in the chicken, and let them soak up the flavor. When you’re ready, just bake or air fry.
• Bursting with Flavor: Despite their simplicity, these thighs pack a serious flavor punch. The marinade gives them a rich, zesty taste that doesn’t require any sugary or high-carb sauces.
• Great as a main dish or salad: They make a great dinner, but also a great salad topping.

» You might also like these Honey Sesame Baked Chicken Wings.

Ingredients You Need

• Chicken thighs – I use bone-in skin-on chicken thighs, but you can also use boneless skinless.
• Soy sauce – I always use low-sodium soy sauce so it’s not overwhelmingly salty.
• Brown sugar – I use a brown sugar substitute that gives the sweetness and flavor with zero net carbs
• Rice vinegar – I use Kikkoman rice vinegar that has no carbs or sugar.
• Dijon mustard – Use your favorite brand of mustard.
• Garlic powder – You can also use fresh garlic if you prefer.
• Ground black pepper – More pepper will add more spiciness to the dish. Season to your liking.

Equipment Needed

• Baking sheet (lined with parchment paper) – You could also use a baking dish if you don’t have a sheet.
• Kitchen tongs – This is the easiest way to flip over the chicken while they’re baking.
• Meat thermometer – To check the internal temp of the chicken.

Helpful Tips

• Reserve a small amount of the marinade to use as a glaze for the chicken thighs during cooking if you want to add even more flavor.
• This chicken must be cooked to an internal temperature of 165° F so be sure to check with a meat thermometer.
• Opt for organic or free-range chicken if possible. These usually have a richer flavor and are less likely to be pumped with water and preservatives, allowing the marinade to penetrate the meat more.
• While it might be tempting to rush the marinating process, give your thighs ample time to soak up the flavors. Give a minimum of 2 hours, but overnight to 24 hours is better. The longer you marinate, the more pronounced and integrated the flavors become.
• This basic marinade is a great starting point, don’t hesitate to tweak it to your liking. Add a little heat with some cayenne pepper, or a touch of smoke with smoked paprika.

How to Make Marinated Chicken Thighs

Step 1: Marinate

Mix the soy sauce, brown sugar substitute, rice vinegar, mustard, garlic powder, and black pepper together in a quart-sized plastic bag until combined. You can also put it in a bowl, but I prefer a bag.

I like to reserve a little bit of the marinade to use as a glaze for the chicken during cooking. It’s not necessary, especially if you are able to marinate overnight, but if you can’t, doing this will add even more flavor to the chicken.

Add the chicken thighs to the marinade and shake gently to coat. Marinate in the refrigerator for at least 2 hours or overnight. The longer they marinate, the better the flavor. I really prefer to give them 24 hours to really soak up the flavor.

Step 2: Bake

Preheat the oven to 400° F (205° C). Place the thighs onto a baking sheet lined with parchment paper or a silicon mat.

Bake for about 50 minutes, turning halfway through cooking. An instant-read thermometer inserted into the center should read at least 165° F (74° C).

If you reserved any of the marinade from the first step, you can baste the thighs with it as they cook for additional flavor.

How to Cook in the Air Fryer

To cook these thighs in the air fryer, place them in the basket – preferably not overlapping, but if you have to it’s fine.

Cook at 400° F (200° C), for 32-35 minutes, shaking the basket halfway through cooking. An instant-read thermometer inserted into the center should read at least 165° F (74° C).

What to Serve with Marinated Chicken

Questions About the Recipe

Other Recipes to Try

• Bacon-Wrapped Jalapeno Popper Stuffed Chicken
• Low Carb Pork Belly Bowl
• Instant Pot BBQ Chicken

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02/05/2024

Easy Marinated Chicken Thighs