We cook so many breasts and tenderloins over here. But THIGHS. You guys. Where have I been? It is one of those cuts of meat that is foolproof. So juicy and hard to mess up. Of course the fat is higher than breasts, but NOT BY MUCH! My boneless thighs were labeled just 4.5 fat for 4 oz. EASY.

And let me confirm that yes, FAT IS GOOD for us. Crucial for hormonal health. Animal fat in particular can be helpful to heal gut issues. I just know sometimes we like to spend our fats where we know we’ll appreciate it, since there are so many delicious ways to get them! I’m just suggesting: this recipe for soy ginger chicken thighs should make the cut. Mmm hmm.

Macro-friendly and delicious. Try these BBQ soy ginger chicken thighs now. www.lillieeatsandtells.com

Made this tonight. Apartment life = cast iron skillet, but it was soooo good. It got so crispy and charred and between the flavors of the marinade and the sauce we all agreed it was like something we would have ordered from a restaurant. Thank you for this!

How to Make BBQ Soy Ginger Chicken Thighs

Trim the skinless thighs of any excess fat, and set meat aside in a bowl or large resealable bag so that you can whisk up the marinade. I like to use ziplock bag so I can really work the marinade around and pop in the fridge until I’m ready to cook it.

These macro-friendly BBQ soy ginger chicken thighs are super versatile. Try the recipe now. www.lillieeatsandtells.com

What You’ll Need to make your Macro-Friendly Chicken Thighs:

  • Boneless, Skinless Chicken Thighs
  • Soy Sauce
  • Low Sugar BBQ Sauce
  • Rice Vinegar
  • Garlic
  • Ginger
  • Brown Sugar
  • Sriracha
  • Chives
  • Kosher Salt
  • Pepper
You are going to love these BBQ soy ginger chicken thighs. www.lillieeatsandtells.com

Whisk soy sauce, low sugar BBQ sauce, rice vinegar, garlic, ginger, brown sugar, sriracha, and chives together. The ginger takes a while to dissolve so if you’re in a hurry, try microwaving those for 30 seconds first! Also, if you need to avoid gluten like me, you can substitute the soy sauce for coconut aminos. Once your marinade is mixed together, pour it over the chicken.

At this point, I like to pound the chicken for even thickness. This will just help them cook faster and more consistently. I just pound it in the ziplock with my fist like a cavewoman, but you can also use a mallet or even a rolling pin. Marinate chicken thighs for at least 30 minutes and as long as overnight. If you decide to marinate longer, and the meat is cold from the fridge, let the chicken thighs sit on the counter for 30 minutes to reach room temperature for better cooking.

Try these BBQ soy ginger chicken thighs. They are macro-friendly and delicious. www.lillieeatsandtells.com

Remove chicken from the marinade and sprinkle each side with a generous pinch of kosher salt and a little pepper. Cook on a preheated grill, indoor grill pan, or just a hot skillet over medium/high heat for about 5-7 minutes per side, or until the internal temp reaches 165°. You can also air fry at 400° for about 15 minutes, flipping halfway through. 

Let rest for a few minutes, sprinkle with extra chopped chives, and enjoy! So GOOD!

You do not want to miss out on these BBQ soy ginger chicken thighs. www.lillieeatsandtells.com

How to serve your BBQ Chicken Thighs

In our house, we love this in an Asian-style salad or rice bowl. You could add the chicken to the Asian Edamame Salad, Asian Chopped Salad, or Asian Slaw. Build a big bowl of greens, BBQ Soy Ginger Chicken Thighs, and all the fixings.  You could also hollow out your favorite ciabatta roll and make a tasty chicken sandwich.

Other Macro-Friendly Chicken Recipes

Green Goddess Grilled Chicken

Crispy Garlic and Thyme Chicken

Honey Chipotle Grilled Chicken

Herby Mediterranean Grilled Chicken Tenderloins

Are you following me on Instagram? Be sure to check there for my latest recipes, snack ideas, and more. You can also check out my macro-friendly cookbooks for even more recipes.

Macro-friendly and delicious. Try these BBQ soy ginger chicken thighs now. www.lillieeatsandtells.com

BBQ Soy Ginger Chicken Thighs

Chicken thighs are so versatile and easy to get right. They are a great way to get in your protein too. Try these macro-friendly BBQ soy ginger chicken thighs on top of a salad, rice bowl, or even in a sandwich.
4.84 from 6 votes
Course Bowl, chicken, dinner, Lunch, Salad, Sandwiches/Wrap
Cuisine Grilled
Prep Time 45 minutes
Cook Time 18 minutes
Servings 5 people
Calories 216 kcal

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!

Ingredients

  • 6 boneless, skinless, chicken thighs (819g)
  • 2 TBS Soy Sauce (30g)
  • 2 TBS low sugar BBQ sauce *I use no sugar Kinder (30g)
  • 2 TBS rice vinegar (30g)
  • 4  frozen garlic cubes, or minced cloves
  • 4 frozen ginger cubes, or 4 tsp minced ginger
  • 1/2 TBS brown sugar (7g)
  • 1 TBS Sriracha (15g)
  • 1/2 cup cup chives, finely chopped (20g)
  • Kosher salt and pepper (just before cooking)

Instructions

  • Trim your chicken thighs of any extra fat and set aside in a bowl or large resealable bag.
  • Whisk all the marinade ingredients together well. The ginger takes a while to dissolve so if you’re in a hurry, you can microwave those for 30 seconds first! Pour marinade over chicken. I also like to pound the chicken a little at this point for even thickness. I just pound it in the ziplock with my fist like a cavewoman. Marinate for at least 30 minutes and as long as overnight. If you go longer and it’s cold from the fridge, let it sit on the counter for 30 minutes before you cook to let it come closer to room temperature for better cooking.
  • Remove chicken from the marinade and sprinkle each side with a generous pinch of kosher salt and a little pepper.Cook on a preheated grill, indoor grill pan, or skillet over medium/high heat for about 5-7 minutes per side, or until internal temp reaches 165°. You can also air fry at 400° for about 15-18 minutes, flipping half-way through
  • Let rest for a few minutes, sprinkle with extra chopped chives and enjoy! We love this in any asian style salad or rice bowl.

Notes

MFP Lillie Eats and Tells Soy Ginger Chicken Thighs
 
THE DRESSING:
I plan to post the recipe for this spicy peanut ginger vinaigrette separately for easy logging and nutrition etc, but I’m realizing that was kind of mean to not even mention it. Haha. So let’s do a quick recipe here in notes:
Spicy Peanut Ginger Vinaigrette 
  • ¼ cup rice vinegar (60 g)
  • ¼ cup So delicious dairy-free plain coconut yogurt, or nonfat Greek yogurt (60 g)
  • 2 Tbsp natural peanut butter (30 g)
  • 4 frozen  ginger cubes, or 4 tsp minced ginger 
  • 2 frozen garlic cube, or minced cloves
  • 2 Tbsp sriracha (30 g)
  • 1 Tbsp pure maple syrup, or honey (13 g )
  • Squeeze of lime (10 g)
Whisk everything together!  
This dressing is more acidic and light, not as rich and peanut buttery as a traditional peanut dressing since I love to keep my dressings light so I can use with reckless abandon haha. You can always whisk in more peanut butter or some added olive or sesame oil for richness. 
Nutrition for vinaigrette:
Serves 8, 30 g each (2 Tbsp)
39 cal, 3c, 2f, 1.4p, 0.3 fiber
MFP Lillie Eats and Tells Spicy Peanut Ginger Vinaigrette 
The nutrition below is for just the cooked chicken thighs.
 

Nutrition

Serving: 104g (each)Calories: 216kcalFat: 6.5gProtein: 33gCarbohydrates: 4.5g
Keywords bbq chicken, chicken thighs, ginger, soy

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Comments

  1. These were so good! We paired with some brown rice pasta noodles, veggies, tossed in the spicy peanut ginger vinaigrette 🤤

  2. 5 stars
    As always, AMAZING!!! “Lillie never steers us wrong” is what we say in this house. I made last Sunday (just x1) and I’m doubling it this week so I have for lunches.

    It seems like a lot of chives in the marinade, but it was delicious! 💓

  3. 4 stars
    My husband said it was restaurant quality! It was just SO spicy! I double checked both recipes whether it was TBSP or TSP of sriracha and knew I should have gone with less. We can handle spicy but this was almost too much!
    I used chicken tenderloins and put in the air fryer, the flavor were great!

  4. 5 stars
    This was amazing! I’ve never cooked with chicken thighs before but it was amazing! We did it in our ninja foodi grill at 400 degrees. SO amazing!

  5. 5 stars
    We really enjoyed this marinade that the chicken had. Was delicious over rice and served w asparagus. We’ll def make this chicken again.

  6. Would you put this over a bed of green leaf lettuce or cabbage? How would you convert this to a salad?

  7. 5 stars
    Made this tonight. Apartment life = cast iron skillet, but it was soooo good. It got so crispy and charred and between the flavors of the marinade and the sauce we all agreed it was like something we would have ordered from a restaurant. Thank you for this!