Print

Flavorful 5-Day Chicken Thigh Meal Prep with 3 Easy Sauces for Busy Weekdays

chicken thigh meal prep - featured image
Print Recipe

A simple and flavorful chicken thigh meal prep recipe featuring three distinct sauces—tangy mustard, smoky BBQ, and herbaceous yogurt—perfect for busy weekdays and meal variety.

Ingredients

Scale
  • 8 bone-in, skin-on chicken thighs (about 3 pounds / 1.4 kg)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Salt and freshly ground black pepper to taste
  • For the Tangy Mustard Sauce:
  • 1/4 cup Dijon mustard
  • 2 tablespoons honey
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon freshly chopped thyme (optional)
  • For the Smoky BBQ Sauce:
  • 1/3 cup ketchup
  • 2 tablespoons molasses or dark brown sugar
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • For the Herbaceous Yogurt Sauce:
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1/4 cup finely chopped fresh parsley and dill mix
  • 1 garlic clove, minced
  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 425°F (220°C). Allow the oven to fully heat, about 15 minutes.
  2. Pat chicken thighs dry with paper towels. Season all over with salt, pepper, smoked paprika, and garlic powder. Let rest while preparing the pan.
  3. Heat olive oil in a large oven-safe skillet or cast iron pan over medium-high heat until shimmering.
  4. Add chicken thighs skin-side down and sear without moving for 5-7 minutes until skin is golden and crisp.
  5. Flip chicken thighs and sear the other side for 2 minutes.
  6. Transfer skillet to the preheated oven or move thighs to a baking sheet with a wire rack if skillet is not oven-safe.
  7. Bake for 20-25 minutes until internal temperature reaches 165°F (74°C) or juices run clear.
  8. While chicken bakes, whisk together ingredients for each sauce in separate bowls. Adjust seasonings to taste.
  9. Remove chicken from oven and let rest for 5 minutes.
  10. Divide chicken into 5 meal prep containers and portion sauces separately or drizzle as desired.
  11. Store in airtight containers in the refrigerator for up to 5 days.

Notes

Pat chicken dry for crispy skin. Let chicken come to room temperature before cooking. Use a meat thermometer for perfect doneness. Prep sauces while chicken bakes to save time. Use same pan for searing and roasting for best flavor. For dairy-free, swap Greek yogurt with coconut yogurt. Adjust chili powder for milder sauces for kids. Reheat gently to keep chicken juicy.

Nutrition

Keywords: chicken thigh meal prep, chicken meal prep, easy chicken recipes, meal prep sauces, healthy meal prep, 5-day meal prep, chicken thighs, batch cooking

Find it online: https://tinastirs.com/flavorful-5-day-chicken-thigh-meal-prep-with-3-easy-sauces-for-busy-weekdays/