Protein-Packed Sheet Pan Chicken Thighs with Crispy Broccoli & Garlic
Easy sheet pan chicken thighs with 48g protein per serving. Greek yogurt marinade keeps meat juicy. Ready in 40 minutes.
Ingredients
- 6 bone-in, skin-on chicken thighs (about 2 lbs total)
- 1 cup plain nonfat Greek yogurt
- 4 cloves garlic, minced
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 6 cups fresh broccoli florets (about 1.5 lbs)
- 8 whole garlic cloves, unpeeled
- 1 tsp kosher salt
- 0.5 tsp black pepper
- 0.5 tsp red pepper flakes
- 2 tbsp grated Parmesan cheese
- 1 tbsp fresh lemon zest
Instructions
- 1
Combine Greek yogurt, minced garlic, olive oil, lemon juice, oregano, paprika, salt, and pepper in a large bowl to create the marinade.
- 2
Pat the chicken thighs dry with paper towels, then coat thoroughly with the Greek yogurt mixture, making sure to work some under the skin for maximum flavor.
- 3
Cover the bowl and refrigerate the chicken for at least 30 minutes, or up to 8 hours for deeper seasoning.
- 4
Preheat your oven to 425°F and line a large sheet pan with parchment paper.
- 5
Remove the chicken from the refrigerator and arrange the thighs skin-side up on one half of the prepared sheet pan, spacing them about 2 inches apart.
- 6
Toss the broccoli florets with 1 tablespoon of olive oil, the whole garlic cloves, red pepper flakes, and a pinch of salt, then spread them on the other half of the sheet pan.
- 7
Roast for 35-40 minutes, stirring the broccoli halfway through, until the chicken skin is golden brown and crispy, and a meat thermometer inserted into the thickest part reads 165°F.
- 8
Remove the sheet pan from the oven and let rest for 5 minutes so the juices redistribute through the meat.
- 9
Sprinkle the Parmesan cheese and fresh lemon zest over the chicken and broccoli just before serving.
- 10
Serve each portion with 1.5 chicken thighs and a generous helping of roasted broccoli and garlic cloves.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| plain nonfat Greek yogurt | plain 2% Greek yogurt or full-fat Greek yogurt | Adds richness and creaminess to the marinade while maintaining high protein content (20g per 7oz serving vs 18g for nonfat) |
| bone-in, skin-on chicken thighs | boneless, skinless chicken thighs or chicken breasts | Reduces fat and calories while maintaining protein; breast meat has 31g protein per 3.5oz vs 26g for thighs, though thighs stay juicier |
| fresh broccoli florets | 1 cup broccoli florets plus 1 cup diced extra-firm tofu cubes | Tofu adds 8g additional protein per serving and creates a plant-based protein pairing with the yogurt marinade |
| grated Parmesan cheese | nutritional yeast (2 tbsp) or grated aged Pecorino Romano | Nutritional yeast adds 8g protein per 2 tbsp plus B-vitamins; Pecorino provides sharper, more assertive flavor |
| olive oil for cooking | avocado oil or ghee | Higher smoke points (500°F+) support better browning at 425°F; ghee adds subtle buttery richness without dairy |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 485 |
| Total Fat | 24g |
| Saturated Fat | 8g |
| Cholesterol | 175mg |
| Sodium | 620mg |
| Carbohydrates | 12g |
| Fiber | 3g |
| Sugar | 2g |
| Protein | 48g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
