Looking for a delicious low-calorie chicken recipe that’s easy to make and perfect for your weight loss journey? These baked lemon garlic chicken thighs are juicy, flavorful, and packed with protein while staying under 200 calories per serving.
This recipe uses skinless chicken thighs, making it lighter than traditional fried chicken dishes. With simple ingredients like garlic, lemon, and herbs, you’ll get a healthy meal that supports fat loss without sacrificing taste.
🍋 Why This Chicken Thigh Recipe is Great for Weight Loss
- ✅ High in protein – keeps you full longer
- ✅ Low in calories – less than 200 calories per serving
- ✅ Low-carb and keto-friendly
- ✅ Easy meal prep – make a batch and store for the week
🛒 Ingredients (4 Servings)
- 4 skinless chicken thighs (500–600g total)
- 2 tbsp olive oil (or 1 tbsp olive oil + 1 tbsp Greek yogurt for lighter version)
- 3 cloves garlic, minced
- Juice of 1 lemon (about 2 tbsp)
- 1 tsp lemon zest
- 1 tsp paprika
- ½ tsp turmeric (optional, boosts fat burning & color)
- 1 tsp dried oregano or thyme
- Salt and black pepper to taste
- Fresh parsley for garnish
👩🍳 Instructions
- Prepare the Chicken
Pat chicken thighs dry with a paper towel. This helps them bake evenly and get a crisp texture. - Make the Marinade
In a bowl, mix olive oil (or yogurt), garlic, lemon juice, lemon zest, paprika, turmeric, oregano, salt, and pepper. Coat the chicken thighs with this mixture. Let them marinate for 15–30 minutes (or overnight for stronger flavor). - Bake the Chicken
Preheat your oven to 200°C (400°F). Place chicken thighs on a baking tray lined with parchment paper. Bake for 25–30 minutes, flipping halfway through, until the internal temperature reaches 74°C (165°F). - Optional Crisp Finish
For golden-brown edges, switch to broil for the last 2–3 minutes. - Serve & Enjoy
Garnish with fresh parsley and serve with roasted vegetables, a quinoa salad, or a light side dish for a complete weight-loss meal.
🥗 Nutrition Facts (per serving, 1 thigh)
- Calories: ~180–200
- Protein: ~22g
- Fat: ~9g (healthy fats)
- Carbs: ~2g
🌟 Meal Prep Tips
Prepare the Chicken
Pat chicken thighs dry with a paper towel. This helps them bake evenly and get a crisp texture.
Make the Marinade
In a bowl, mix olive oil (or yogurt), garlic, lemon juice, lemon zest, paprika, turmeric, oregano, salt, and pepper. Coat the chicken thighs with this mixture. Let them marinate for 15–30 minutes (or overnight for stronger flavor).
Bake the Chicken
Preheat your oven to 200°C (400°F). Place chicken thighs on a baking tray lined with parchment paper. Bake for 25–30 minutes, flipping halfway through, until the internal temperature reaches 74°C (165°F).
Optional Crisp Finish
For golden-brown edges, switch to broil for the last 2–3 minutes.
Serve & Enjoy
Garnish with fresh parsley and serve with roasted vegetables, a quinoa salad, or a light side dish for a complete weight-loss meal.
🥗 Nutrition Facts (per serving, 1 thigh)
- Calories: ~180–200
- Protein: ~22g
- Fat: ~9g (healthy fats)
- Carbs: ~2g
🌟 Meal Prep Tips
- Store leftovers in an airtight container for up to 3 days in the fridge.
- Reheat in an air fryer or oven to keep the chicken juicy and crisp.
- Pair with steamed veggies, brown rice, or cauliflower rice for a balanced weight-loss meal.
