5 Healthy Chicken Thigh Recipes Under 500 Calories You’ll Crave Weekly

By Brandon D / September 25, 2025

Juicy chicken thighs without the calorie regret? Say less. These recipes keep the crispy, keep the flavor, and ditch the heavy stuff. They’re weeknight-easy, smart on ingredients, and all clock in at under 500 calories per serving. Prep once, eat fabulously all week—trust me, your future self will thank you.

1. Zesty Sheet-Pan Lemon Herb Chicken Thighs With Rainbow Veg

This is your no-fuss, one-pan hero. It tastes like sunshine—bright lemon, garlic, and herbs—while the veggies roast into caramelized bliss underneath. Perfect for busy nights, and it makes your kitchen smell like you know exactly what you’re doing.

Ingredients:

• 4 boneless, skinless chicken thighs (about 5–6 oz each)
• 1 large lemon (zest and juice)
• 2 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 cup cherry tomatoes
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 425°F (220°C). Line a sheet pan with parchment for easy cleanup.
2. Whisk lemon zest and juice, olive oil, garlic, Dijon, honey, oregano, thyme, smoked paprika, salt, and pepper.
3. Toss the veggies with half the marinade on the sheet pan. Nestle the chicken thighs on top and brush with remaining marinade.
4. Roast 20–25 minutes, until the chicken is cooked through (165°F/74°C) and edges are browned. Broil 1–2 minutes for extra color if you like.
5. Garnish with parsley and a squeeze of extra lemon.

Serve with a small side of quinoa if you’ve got extra calories to spare, or keep it simple with more roasted veggies. Add capers or olives for a briny twist, or swap broccoli for asparagus in spring. Pro tip: marinate the chicken overnight for max flavor payoff.

2. Ginger-Sesame Grilled Thighs Over Crunchy Cabbage Slaw

Think takeout vibes but lighter, fresher, and faster. These thighs soak up a gingery marinade, then hit the grill (or grill pan) for a smoky char. Pile them over a crisp slaw and you’ve got sweet-salty-crunchy magic.

Ingredients:

• 4 boneless, skinless chicken thighs
• 2 tbsp low-sodium soy sauce (or tamari)
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 1 tbsp honey
• 1 tbsp fresh ginger, grated
• 2 garlic cloves, minced
• 1/2 tsp red pepper flakes (optional)
• 1 tsp cornstarch (for gloss, optional)
• 4 cups shredded cabbage (mix of green and purple)
• 1 large carrot, julienned
• 2 green onions, thinly sliced
• 1/2 cup cucumber, thinly sliced
• 1 tbsp lime juice
• 1 tsp sesame seeds (for garnish)
• Fresh cilantro, chopped (optional)

Instructions:

1. Whisk soy sauce, rice vinegar, sesame oil, honey, ginger, garlic, and red pepper flakes. Reserve 1 tablespoon for drizzling later.
2. Marinate chicken 20–30 minutes (or up to 8 hours in the fridge).
3. Toss cabbage, carrot, green onions, cucumber, and lime juice with a pinch of salt. Set aside to soften slightly.
4. Heat a grill or grill pan over medium-high. Cook chicken 4–5 minutes per side until charred and cooked through. Rest 5 minutes.
5. Optional: whisk the reserved marinade with 1 tsp cornstarch and simmer 1–2 minutes until glossy.
6. Slice chicken and serve over slaw. Drizzle the sauce, sprinkle sesame seeds and cilantro.

Want it heartier? Add edamame or a small scoop of brown rice. Swap honey for maple to make it refined-sugar friendly. Bonus move: use leftover thighs in lettuce cups with a little sriracha—seriously good.

3. Creamy Coconut-Lime Skillet Thighs With Spinach

Comforting but light? Yes, it’s possible. This creamy coconut sauce is brightened with lime and loaded with greens, so you get velvet texture without a heavy calorie hit. Weeknight quick, date-night worthy.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 1 small yellow onion, thinly sliced
• 2 garlic cloves, minced
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp red pepper flakes (optional)
• 3/4 cup light coconut milk (canned)
• 1/2 cup low-sodium chicken broth
• 1 tbsp fresh lime juice (plus extra to taste)
• 4 cups baby spinach
• 1 tbsp chopped fresh basil or cilantro
• Lime zest, for finishing

Instructions:

1. Season chicken with salt and pepper. Heat olive oil in a large skillet over medium-high. Sear thighs 3–4 minutes per side until browned; remove to a plate.
2. Add onion to the skillet; cook 3 minutes until softened. Stir in garlic, coriander, turmeric, and red pepper flakes; cook 30 seconds.
3. Pour in coconut milk and broth; bring to a gentle simmer. Return chicken and any juices. Simmer 6–8 minutes until chicken is cooked through.
4. Stir in lime juice and spinach until wilted, 1–2 minutes. Adjust salt and add more lime if you like it zippy.
5. Finish with herbs and a sprinkle of lime zest.

Serve over cauliflower rice or spoon alongside steamed green beans to keep it under 500. Swap spinach for kale (cook a bit longer) or add mushrooms for extra umami. Pro tip: don’t boil the sauce hard—keep it gentle so it stays silky.

4. Smoky Paprika Air-Fryer Chicken Thighs With Garlic Yogurt

Gold, crispy edges in under 20 minutes? The air fryer delivers. These smoky-spiced thighs are a high-protein main that feel indulgent but aren’t. The tangy yogurt dip makes it restaurant-level fancy with zero effort.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp sweet paprika
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup plain nonfat Greek yogurt
• 1 small garlic clove, grated
• 1 tsp lemon juice
• 1 tbsp chopped dill or parsley
• Lemon wedges, for serving

Instructions:

1. Preheat air fryer to 390°F (200°C). Pat chicken dry.
2. Mix olive oil, smoked paprika, sweet paprika, cumin, garlic powder, onion powder, salt, and pepper. Rub all over chicken.
3. Air-fry 10–12 minutes, flipping once, until internal temp hits 165°F (74°C) and edges crisp.
4. Meanwhile, stir yogurt with grated garlic, lemon juice, and dill. Season with a pinch of salt.
5. Rest chicken 3 minutes. Serve with yogurt sauce and lemon wedges.

Round it out with a quick tomato-cucumber salad or roasted zucchini to keep it light. No air fryer? Oven-bake at 425°F (220°C) for 18–22 minutes. For a little heat, add a pinch of cayenne to the rub—just enough to make it interesting.

5. Balsamic Berry Glazed Thighs With Warm Farro Salad

Sweet-tart balsamic and juicy berries make this feel like a dinner out, minus the fuss. The farro adds hearty texture and fiber while keeping the calories in check. It’s a showstopper for guests and a treat-yourself meal for Tuesday night.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 1/3 cup balsamic vinegar
• 1 tbsp honey (or maple syrup)
• 1 tsp Dijon mustard
• 1 cup mixed berries (blueberries, sliced strawberries, or raspberries)
• 1 tsp fresh thyme leaves (or 1/4 tsp dried)
• 3/4 cup cooked farro (warm; about 1/4 cup dry before cooking)
• 1 cup arugula
• 1 tbsp chopped walnuts or pistachios (optional crunch)
• 1 tsp extra-virgin olive oil (for salad)
• 1 tsp lemon juice

Instructions:

1. Season chicken with salt and pepper. Heat 1 tsp olive oil in a skillet over medium-high. Sear thighs 3–4 minutes per side until browned; transfer to a plate.
2. Lower heat to medium. Add balsamic, honey, and Dijon; simmer 2 minutes until slightly thickened.
3. Add berries and thyme. Cook 1–2 minutes until berries just begin to soften. Return chicken and coat in glaze; simmer 3–4 minutes until cooked through.
4. Toss warm farro with arugula, olive oil, lemon juice, and a pinch of salt. Add nuts if using.
5. Plate farro salad, top with glazed chicken, and spoon extra sauce over the top.

Sub farro with quinoa to go gluten-free. No fresh berries? Frozen work—just cook a minute longer. For a savory boost, add a few drops of balsamic reduction at the end—it’s like instant chef points.

Quick Tips to Keep It Under 500 Calories

• Portion smart: aim for 5–6 oz chicken per serving.
• Lean on herbs, citrus, and spices for big flavor without extra fat.
• Balance with veg or light grains—roasted veg, slaw, or 1/2 cup cooked whole grains.

There you go—five ways to make chicken thighs the star without blowing your goals. Pick one for tonight, meal prep a couple for the week, and enjoy that perfect combo of juicy, healthy, and zero boredom. Which one are you trying first?