Bone-in, skin-on chicken thighs are one of the best kept secrets in budget meal prep. This recipe gets you four solid meals with 40 grams of protein each, all for around $2.50 per serving. It pairs seasoned oven-baked thighs with rice and roasted broccoli, and the whole thing comes together in about an hour.
Why This Recipe Works#
Chicken thighs cost significantly less per pound than chicken breasts, and they stay juicy even after reheating, which makes them ideal for meal prep. The simple spice rub builds real flavor without requiring anything fancy. Pairing them with rice and broccoli gives you a complete, balanced meal that reheats well every single day of the week.
Ingredients#
For the chicken:
- 4 bone-in, skin-on chicken thighs (about 2.5 lbs total)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
For the sides:
- 2 cups dry white rice
- 4 cups broccoli florets (fresh or frozen)
- 1 tbsp olive oil (for broccoli)
- Salt and pepper to taste
Estimated cost per serving: $2.40
Instructions#
Preheat your oven to 425°F. Line a large baking sheet with foil or parchment paper. If you are also roasting broccoli, use a second baking sheet or plan to add the broccoli halfway through.
Season the chicken. Pat the thighs dry with paper towels. Rub each piece with olive oil, then coat evenly with garlic powder, smoked paprika, onion powder, salt, and pepper. Place them skin-side up on the baking sheet.
Start cooking the rice. Add 2 cups of dry rice and 4 cups of water to a medium saucepan. Bring to a boil, reduce heat to low, cover, and cook for 18 minutes. Remove from heat and let it sit covered for 5 minutes before fluffing.
Roast the chicken. Place the baking sheet in the oven and roast for 35 to 40 minutes, until the skin is crispy and the internal temperature reaches 165°F. If you have a meat thermometer, use it. The thigh meat near the bone is what you are checking.
Roast the broccoli. Toss broccoli florets with olive oil, salt, and pepper. Spread on a baking sheet and roast at 425°F for 20 to 22 minutes, or until the edges are starting to brown. You can do this on the same rack as the chicken during the last 20 minutes.
Let the chicken rest. Pull the chicken out and let it rest for 5 minutes before handling. This keeps the juices in the meat instead of all over your cutting board.
Divide into containers. Split the rice, broccoli, and one chicken thigh evenly across four meal prep containers. Let everything cool before sealing and refrigerating.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 620 |
| Protein | 40g |
| Carbs | 52g |
| Fat | 22g |
| Cost Per Serving | $2.40 |
Tips#
- Buy in bulk when thighs go on sale. Most grocery stores run chicken thighs at $0.99 to $1.49 per pound regularly. Stock up and freeze what you do not use that week.
- Swap the broccoli freely. Frozen green beans, zucchini, or cabbage all work here and often cost even less. Just adjust roasting times based on the vegetable.
- Remove the skin before packing if you want to cut fat. The skin adds flavor while roasting, but you can peel it off before putting it in your containers if you are keeping your fat intake lower.
- Meals keep for up to 4 days in the fridge. If you are prepping for more than that, freeze two of the containers and pull them out mid-week.
Related Recipes#
- High Protein Ground Turkey Rice Bowls
- Cheap and Easy Egg White Scramble Meal Prep
- Budget Canned Tuna Pasta for 30g Protein
Meal prep does not need to be complicated or expensive to work for you. Get this one in your weekly rotation and your protein goals get a whole lot easier to hit.