One-Pan Lemon Garlic Chicken Thighs
Juicy, crispy-skinned chicken thighs roasted with lemon, garlic, and fresh herbs in one pan. A keto-friendly dinner that delivers maximum flavor with minimal cleanup.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Freeze cooked chicken for up to 3 months (the skin won't be crispy after freezing).
- Batching: Dry the chicken skin thoroughly — this is the #1 secret to crispy skin.
- Reheat: Microwave for 2 minutes. For crispy skin, reheat in a 375°F oven for 10 minutes or air fryer at 375°F for 5 minutes.
EXECUTION STEPS
THE MACRO PREP
Preheat oven to 425°F (220°C).
THE MACRO PREP
Pat chicken thighs dry with paper towels. Season with 2 tablespoons olive oil, oregano, onion powder, red pepper flakes, salt, and pepper.
VEGGIE STEAM-SAUTÉ
Place chicken thighs skin-side up in a large oven-safe skillet or baking dish. Tuck lemon slices and smashed garlic around the chicken.
HIGH HEAT SEAR
Roast for 20 minutes until the skin starts to crisp.
STEP 5
Toss green beans with remaining olive oil and add them around the chicken in the pan.
STEP 6
Return to oven for 12–15 more minutes until chicken reaches 175°F (80°C) and green beans are tender.
STEP 7
Garnish with fresh parsley. Divide among 4 containers (2 thighs each).
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 8 bone-in skin-on chicken thighs
- 1 lb green beans, trimmed
- 6 cloves garlic, smashed
- 1 lemon, thinly sliced
- 3 tablespoons olive oil, divided
- 1 tablespoon dried oregano
- 1 teaspoon onion powder
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped