Description
Craving smoky BBQ flavor without the grill? These oven-roasted chicken thighs are juicy, caramelized, and smothered in glossy, sticky-sweet sauce. Born from a stormy-day kitchen fail, they’ve since become my go-to comfort meal—easy, mess-free, and gloriously saucy. No grill? No problem. This is Southern summer on a sheet pan.
Ingredients
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2 lbs boneless, skinless chicken thighs
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2 tbsp avocado oil
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1 tsp kosher salt
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½ tsp black pepper
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1 tsp garlic powder
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1 tsp onion powder
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1 tsp smoked paprika
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½ tsp dried mustard
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1 cup BBQ sauce (sugar-free for Whole30/Paleo)
Instructions
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Preheat & Prep:
Preheat oven to 425°F (220°C). Line baking sheet with parchment. -
Season:
Pat chicken dry. Toss with oil, salt, pepper, and spices until well coated. -
Bake (No Sauce Yet!):
Arrange on pan with space between. Bake 20 mins. -
Sauce & Finish:
Brush tops with BBQ sauce. Return to oven for 10–15 mins, or until chicken hits 165°F. Optional: Broil for 2–3 mins for extra char—watch closely!
Notes
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Dry Those Thighs Thoroughly: Moisture kills crisp! Pat chicken super dry for that perfect golden base layer before saucing.
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High Heat = Caramelization Heaven: 425°F is your sweet spot—hot enough to render fat and brown the edges without burning the sauce.
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Rub Every Nook: Massage your spice mix in like you’re giving the chicken a luxury spa treatment. No bland bites allowed!
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Wait to Sauce: Apply BBQ sauce after the first bake—early sauce = burned sugar sadness.
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Broil with Caution: For that beautiful char, broil 2-3 mins max—rack in the middle and eyes on the oven!
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Use the Right Sauce Texture: Too chunky or thin won’t stick well. Slightly thick, smooth BBQ sauce gives that glossy, sticky finish.
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Tilt & Drain Excess Juices: After the first bake, spoon off pooled juices—this prevents steaming and gives better sauce cling.
- Prep Time: 10 mins
- Cook Time: 30–35 mins
Nutrition
- Calories: 380 kcal per serving
- Sugar: 16g
- Fat: 18g
- Carbohydrates: 22g
- Protein: 35g