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.
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.
What You’ll Need to make your Macro-Friendly Chicken Thighs:
- Boneless, Skinless Chicken Thighs
- Soy Sauce
- Low Sugar BBQ Sauce
- Rice Vinegar
- Brown Sugar
- Kosher Salt
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.
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!
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
BBQ Soy Ginger Chicken Thighs
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!
- 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)
- 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.
- 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)