Mediterranean Diet 101

Boneless Skinless Chicken Thigh

Boneless skinless chicken thigh recipe is simple and tasty meal to make. It is packed with animal protein, mineral and vitamins and with veggies as side dish, represents full and balanced meal for every occasion. It takes some time to make, but it is well worth it.

There are many easy boneless skinless chicken recipes, but this is one of my favorites and it is, in my opinion, best way to cook chicken thighs, due to speed and simplicity. Grilled boneless chicken thighs taste much better, but only if they are made with skin on. Otherwise, meat is too dry.

How to cook boneless skinless chicken thighs?

Simply - baked them in the oven, boil them in the water with spices or fry them on the pan. Fastest and simplest - fry them in the non-stick pan.

chicken-thigh-1 Chicken thighs taste so much better than chicken breasts and few extra grams of fat per serving are ok. This fat raises calories in boneless skinless chicken thighs, when compared to chicken breasts by 2-4g per 100g of raw meat.
chicken-thigh-2 Take skin with one hand, meat and bone with other hand and simply pool them apart.
chicken-thigh-3 Using sharp knife remove any visible fat from chicken thigh and than remove central bone from the meat - it takes some practice, but after few thighs, you will be ok.

Boneless and skinless chicken thighs - now you can add some salt and some pepper (don't add to much pepper, there is no need to 'kill' the taste of the meat).

If you want, you can add some spices and marinade the meat. Also, if you buy chicken thighs on sale (for larger quantities), after removing skin and bones, you can put them in freezer - you can use them latter for quick chicken thigh recipe like this one, but without losing time on removing skin and bones.


Preheat the non-stick pan and put chicken thighs. There is no need to add any oil - it is non-stick pan, right? And meat itself will release excess fat, reducing difference between calories in chicken thighs and calories in chicken breasts .


Fry it on one side for 4-5 minutes...


... and then on the other for 5-6 minutes and than again few minutes on first side.


As you can see it on the picture left, first side is not done entirely - it will be finished later. This way meat will release more fat in the pan.


When done, put the meat on the plate.

chicken-thigh-8 Serve the meat warm with some side dish, for example mashed cauliflower and peas (one of my favorites - with just a half of tablespoon of olive oil it taste great). For better taste, add few drops of lemon on meat.

Chicken Thigh Nutrition Facts

Nutrition data of this meal:

Food Amount Protein Carbs Fats Fibers
Boneless Skinless Chicken Thighs 200g 40g 0g 8g 0g
Cauliflower 300g 8g 8g 1g 9g
Peas 100g 5g 15g 1g 5g
Oil 8g 0g 0g 8g 0g
Total: 53g 23g 18g 14g
Calories: 212 kcal 92 kcal 162 kcal -

This meal has around 470 kcal. Most calories come from protein and fats and some from carbs. It has 14g of fibers which is very good for digestion and feeling full. Of course, this meal is very similar to veal schnitzels with vegetables - it is just another meat. Chicken thighs are much cheaper than lean cuts of veal meat, with just little more fats in it.

This is great meal even if you cycle carbs or if you need cheat meal on a diet. If you need more calories, add more olive oil to mashed cauliflower and peas - one tablespoon of oil has 15g of fat - additional 135 kcal. Or if you want more carbs, eat your chicken thigh with potato salad.

If you want less calories, don't add at all olive oil to vegetables, or if you are on a keto diet don't add peas to mashed cauliflower:

Food Amount Protein Carbs Fats Fibers
Boneless Skinless Chicken Thighs 200g 40g 0g 8g 0g
Cauliflower 300g 8g 8g 1g 9g
Total: 48g 8g 9g 9g
Calories: 192 kcal 32 kcal 81 kcal -

This meal has only 310 kcal, mostly from protein. It has 9 grams of fibers which is around third of recommended daily minimum amount of fibers. This is acceptable meal even if you are on keto diet (if on keto - feel free to add more fats).

If you want to add few calories more, but from carbs, you can eat this meal with slice of whole wheat or similar bread.

As you can see, fried chicken thigh recipes don't have to be high calorie meals. By manipulating fat and carbs content these meals can suite everyone. And one of the most important things is that protein in chicken thigh is cheaper per gram and as meal better tasting than chicken breasts. On the other hand, if you need really low fat meal, chicken breasts are preferred protein source, not chicken thighs.

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