Easy Baked Boneless Chicken Thighs
Bring a Mediterranean flair to your dinner table with these easy baked boneless chicken thighs, packed with flavor from a savory coating of tomato paste, garlic, fresh basil, lemon, olive oil, and Greek yogurt. Finish with fresh diced mango for a burst of sweet sunshine.
Servings (change as needed): 3
Ingredients
- 1⅓ pounds boneless skinless chicken thighs, Note 1
- Garnish: one diced ripe mango (and chopped parsley) (peaches or nectarines are good too)
Tomato Basil Sauce (Note 2 for Variations/Substitutes)
- 3 tablespoon tomato paste
- 3 tablespoon olive oil
- 3 tablespoon Greek yogurt (or plain yogurt or sour cream)
- 2 tablespoon lemon juice
- 3 large garlic cloves, roughly chopped (3 teaspoons)
- 1 large green onion, cut into small pieces
- ¼ cup basil leaves, packed
- 1 tablespoon fresh thyme leaves (or 1 tsp dried)
- ½ teaspoon red pepper flakes
- 2 teaspoons white sugar, brown sugar or honey (or more to taste)
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
Instructions
- HEAT OVEN to 400F/204C. Line a baking sheet with parchment or foil, sprayed with oil (for easy clean up).
- MAKE SAUCE: Place all sauce/marinade ingredients in a food processor bowl and process on high until the sauce is smooth. An immersion blender or blender can be used instead. Taste and adjust seasonings to your liking (add more sugar, basil or salt if needed). Reserve 2-3 tablespoons for final basting.
- PREPARE CHICKEN: Trim excess fat from chicken thighs, then toss them with ¾ of the sauce in a large bowl, coating evenly. If you have time, let chicken marinate for 30 minutes (or up to 6 hours).
- BAKE CHICKEN: Arrange boneless thighs in single layer on prepared pan. Bake on center rack for 12-20 minutes or until just cooked through. Bake time will depend on thickness of chicken pieces. Don't overcook. An instant-read thermometer should reach an internal temperature of 160F/71C (temp will rise with a 5 minute resting time). Note 3 to finish under broiler (I don't bother). Note 4 to grill chicken instead.
- TOP WITH MANGO AND SERVE: While chicken is baking, peel and dice the mango. Brush or drizzle remaining sauce on chicken. Transfer to a serving plate. Top with diced mango and chopped parsley. Add a light drizzle of honey if you like.
Notes
- Chicken options: boneless chicken breasts (score tops if thicker to allow sauce to penetrate). These will take from 15-22 minutes depending on thickness. Bone-in chicken thighs or breasts - cooking time will be longer. Instead of chicken, try salmon, cod, shrimp or tofu - adjust to shorter cook times.
- Variations and substitutes
- For a dairy-free version, skip the Greek yogurt or use dairy-free yogurt.
- Basil: Replace with fresh oregano or dried 1 tbsp Italian seasoning.
- Lemon juice: Try white wine vinegar or apple cider vinegar instead.
- Green onion: Swap with chives or shallots.
- Instead of mango garnish: Chopped olives, chopped tomatoes, roasted red peppers, or mango salsa.
- To broil for a charred finish: Reduce baking time slightly, then broil chicken close to the heat for 1–2 minutes. I usually skip this step since the sauce and mango add plenty of color.
- To grill chicken (instead of baking): Heat grill to medium-high heat (~425F/218C). Spray chicken with oil to prevent sticking and oil grates using a paper towel dipped in oil (hold it with tongs). Grill chicken for 5-10 minutes (depending on thickness), flipping half way through, until cooked through (instant meat thermometer should read 160F/71C - temp will rise with resting).
- Shortcuts:
- Shave off a few minutes using a higher oven temperature of 425F/218C. Just don't overcook the chicken, or it will be dry!
- Use smaller thighs - they will cook in 12-15 minutes.
- Use pre-chopped garlic in a jar, tube or in frozen cubes.
- Skip the marinating.
- Add some quick-cooking veggies to the baking sheet like asparagus to make a complete meal (no need to make a separate side dish)
- Make ahead and store:
- The sauce can be made earlier in the day or 1-2 days ahead, kept in an airtight container in the fridge.
- I suggest dicing the mango closer to serving time so it doesn't become watery.
- To serve in a buffet, cut chicken into pieces, top with mango and serve at room temperature.
- Store leftovers in an airtight container in the fridge for up to 2 days.
- Freeze for up to 3 months. To reheat, first thaw in fridge overnight, then loosely cover and reheat in the microwave on 50% power for 3-4 minutes. Add short bursts of extra time if needed.
Calories: 450kcal | Carbohydrates: 20g | Protein: 42g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.04g | Cholesterol: 192mg | Sodium: 707mg | Potassium: 858mg | Fiber: 3g | Sugar: 15g | Vitamin A: 1397IU | Vitamin C: 38mg | Calcium: 73mg | Iron: 3mg