High-Protein Grilled Chicken Thighs
Per serving (about 5 oz raw, boneless)
How I calculate this → Protein calculator →
12g of protein per 100 calories, more than 22 of the other 27 dinner recipes here.
I use boneless, skinless thighs here because they're far more forgiving on the grill than breast. Thigh meat carries more fat running through it, so a few extra minutes over the flame doesn't dry it out the way it would with breast. A simple paprika and garlic rub is doing all the work, no marinade needed, since direct heat is what actually builds the char and flavor.
Why you'll love this
- 26g of protein per serving for about 225 calories
- Ready in under 25 minutes
- Thigh meat forgives a few extra minutes over the flame, unlike breast
Recipe
High-Protein Grilled Chicken Thighs
Ingredients
Instructions
- Pat the chicken thighs dry. Rub with olive oil, then paprika, garlic powder, salt, and pepper on both sides.
- Heat a grill or grill pan to medium-high heat.
- Grill the thighs for 5 to 6 minutes per side, until an instant-read thermometer reads 165°F at the thickest point.
- Let rest for 3 to 5 minutes, then serve with lemon wedges.
Equipment
- Grill or grill pan
Notes
- I check for doneness with a thermometer, not by cutting into the meat. 165°F is the real target for chicken, and thigh meat can look done at the surface well before the center actually gets there.
- Thighs stay juicy even a few minutes past done, which is exactly why I reach for them over breast when the grill is running hot and unpredictable.
Nutrition (per serving)
| Calories | 225 |
|---|---|
| Protein | 26g |
| Carbs | 2g |
| Fat | 12g |
| Fiber | 1g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Chicken thigh: FDC #172388 (Chicken, broilers or fryers, thigh, meat only, cooked, roasted), 24.8g protein / 179 kcal / 8.15g fat per 100g. 4 boneless, skinless thighs raw (567g) scaled to a 74% cooked yield for whole-muscle poultry = 420g cooked.
- Olive oil: FDC #171413 (Oil, olive, salad or cooking), 100g fat / 884 kcal per 100g, 0g protein.
- Paprika: FDC #171329 (Spices, paprika), 1 tbsp = 6.8g. Garlic powder: FDC #171325, 1 tsp = 3.1g. These were previously left out.
- Re-verified 2026-09-28: batch totals 105.6g protein, 901 kcal, 48.6g fat, 5.9g carb, 2.7g fiber; divided by 4.
Storage
Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently in a skillet over medium-low heat to avoid drying the chicken out further.
FAQ
Can I use bone-in thighs instead?
Yes, though they’ll need longer, usually 7 to 9 minutes per side, since the bone slows heat transfer. Use the thermometer either way rather than going by time.
Why thighs instead of chicken breast for grilling?
Thigh meat carries more fat running through it, which makes it far more forgiving of a few extra minutes on a hot, uneven grill. Breast dries out much faster past done.
What sides go well with this?
A simple green salad, grilled vegetables, or rice all work well, depending on how many carbs you want alongside it.
Looking for more grilled dinners: the grilled steak is a beef option with the same straightforward approach.
High-Protein Meats compares chicken thigh with breast, turkey, and the leaner beef cuts.
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