Spiced Chicken Thigh Meal Prep

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 253
Protein 33g
Fat 12g
Carbs 3g
Total Time

Meal prep can take a lot of the hassle out of eating, especially if you have to balance a schedule of work and working out.  This chicken thigh recipe is high in fiber and low in carbs, and if you get boneless skinless chicken thighs, or substitute the chicken thigh with chicken breasts, it can be a low-fat option as well.  The cooking time is about half an hour plus marinating time, and depending on how much of the ingredients you use, can make your meals last you throughout the week. Not only can this dish be eaten on its own in its pinch, but it is also versatile and can be mixed with other healthy recipes throughout the week to make it more interesting.  


If you are a hardcore athlete or weightlifter, you must eat a lot of healthy food such as baked chicken thigh and veggies. But if you find yourself getting bored or intimidated by baking chicken and vegetables in your busy schedule, this is the recipe for you. Poultry is easier to digest than red meat and is probably in the top ten most versatile foods that exist. By pre portioning your meals, you free up time in your busy schedule for other things that are important (working out, making money, spending time with loved ones, etc.) The vegetables help to provide you the valuable nutrition you need to get through your day. Many people suffer from a lack of fiber in their diet, and the veggies in this meal will make sure you aren’t one of them.  


If you had a fun time trying this chicken thigh recipe for quick and easy dinners throughout the week, please drop me a comment or send me a message. I would be happy to hear from you! Keep happy and healthy! Bon appetit!


Spiced Chicken Thigh Meal Prep


Ingredients for 8 servings:

  • 3lb chicken thighs, skinless and fat trimmed
  • Veggies
    • 1 tablespoon safflower (or olive oil)
    • 1/2 red bell pepper, chopped
    • 1 tablespoon minced garlic
    • 1/2 orange bell pepper, chopped
    • 1/2 yellow bell pepper, chopped
    • 3 celery stalks, chopped
    • 1/2 red onion, chopped
  • Seasonings
    • 1 tablespoon garlic powder
    • 1 tablespoon onion powder
    • 1/2 tablespoon smoked paprika
    • 1 teaspoon cinnamon
    • pinches of sea salt & pepper (then to taste AFTER cooking)
  • Garnish
    • freshly chopped mint
    • cracked pepper


  1. Set oven to 420F.
  2. Season the chicken thighs in a bowl and set aside and allow to marinate (at room temperature).
  3. Set a nonstick skillet on medium heat and add 1 tablespoon of safflower oil.  Once hot, toss in the garlic and veggies.  Cook for about 3 to 5 minutes, until the edges of the veggies are lightly seared and softer yet still crunchy.  Be careful NOT to burn the garlic.  Set the veggies aside.
  4. Using the same skillet, lightly spray with oil (if needed), then add chicken thighs to the skillet.  Sear on both sides for 2 to 3 minutes per side.
  5. Add the seared veggies back to the skillet and add a pinch or two of cracked pepper on top.
  6. Bake in the oven for 10 – 15 minutes. Tip: set the oven to broil for the final 2 minutes of cooking.
  7. Once finished baking, garnish with mint and pepper.

Approximate macros for 1 of 8 servings (of 6oz chicken):

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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