30 Minute Chicken & Veggies

Spice crusted boneless skinless chicken thighs served with roasted brussels sprouts & carrots.

This recipe is , , , with main ingredient
boneless skinless chicken thigh recipes

Easy Meal Prep

Easy Meal Prep doesn’t mean you have to compromise of the flavor factor. That’s not how we roll here on FlavCity. You can create this entire week’s meal in less than 30 minutes, without having to punish your taste buds.

If you’re short on time or lead a busy life, you should also save my College Student Meal Prep and 5 Easy Healthy Meal Prep Recipes for later.

Chicken Thigh Recipes

Chicken Thigh Recipes are sure to be a hit at every dinner table. If you want your chicken to be praised, then opt for the thighs rather than chicken breasts. The red meat in chicken thigh recipes makes it juicer and softer, with an added burst of flavor.

Seasoned with a dry spice rub, these chicken thighs don’t need extra marination time. While I recommend marinating all my chicken thigh recipes for at least twenty minutes at room temperature, I didn’t follow the same protocol here. Time’s of the essence here and so we start frying immediately.

Boneless Skinless Chicken Thigh Recipes

You will find that many of my easy meal prep have boneless skinless chicken thigh recipes. That’s because chicken thighs are easier to cook without the bones. When you’re short on time, getting the bones off can be a game changer. Plus, they have so much more flavor compared to chicken breasts.

Now there are some people who don’t prefer boneless skinless chicken thigh recipes. That’s because it’s a common myth that thighs are more fattening because they contain more fat than chicken breasts. While they do have a higher fat content, the fat is the good kind.

The mono-saturated fat in your chicken thighs aids weight loss, lowers cholesterol level and lowers the risk of cancer and heart diseases. With chicken thighs being more flavorful, I tend to prefer boneless skinless chicken thigh recipes for my meal preps.

Brussels Sprouts Recipes

I like to pair my protein with some veggies. So in this recipe, I choose one of my much-loved Brussels Sprouts Recipes.

My roasted Brussels sprouts aren’t something your mama cooks. Firstly, they don’t give off the same stinky smell while baking. Secondly, they are crispy and caramelized on the outside and creamy on the inside.

The secret to my crispy Brussels sprouts recipes is in the baking tray. I place a baking tray inside the oven during the preheating process. Do you how that helps?

When I place my Brussels sprouts and the carrots on the tray, it immediately starts sizzling and cooking. Saves me some precious time. Also, the heated tray prevents the veggies from sticking to the bottom while baking. No more scraping off your roasted Brussels sprouts and the carrots!


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boneless skinless chicken thigh recipes

Spiced Chicken Thighs with Roasted Veggies

Course: Main Course
Cuisine: American
Prep Time: 7 minutes
Cook Time: 23 minutes
Total Time: 30 minutes
Servings: 5 meals
Author: Bobby Parrish


For the chicken:

  • 10 boneless & skinless chicken thighs 4 ounces each
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 oranges
  • 1 tablespoon fresh flat leaf parsley chopped
  • Water
  • Grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

For the yogurt sauce:

  • ½ cup non-fat greek yogrt
  • Zest and juice of half a lemon
  • 1 teaspoon fresh mint finely chopped
  • ½ teaspoon flat leaf parsley chopped
  • ¼ teaspoon kosher salt
  • Couple cracks of black pepper

For the roasted veggies:

  • 1 pound brussels sprouts
  • 1 pound baby carrots
  • 1 teaspoon dried thyme
  • Zest of 1 lemon
  • 1 teaspoon each of mint and parsley finely chopped
  • Grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper


  1. Take the chicken thighs out of the fridge and allow them to come to room temperature while you work on the veggies.
  2. For the veggies, place a sheet tray in the oven and pre-heat oven to 450 degrees F. Cut a small slice from the root end of the sprouts and then cut in half, add to a large bowl. If you cut too much of the root the sprouts will fall apart. Make sure to thoroughly dry the baby carrots when they come out of the plastic bag, water will prevent them from browning in the oven. Cut the carrots on half lengthwise and add to
  3. the bowl with the sprouts along with 1 tablespoon of oil, thyme, 1 teaspoon of salt, a few cracks of pepper, mix well. Carefully remove the hot sheet tray from the oven and add the veggies, making sure the veggies are spread out and in one single layer. Cook in the oven for 22-25 minutes, or until the veggies a nicely browned. Remove from the oven and add the lemon zest and herbs, mix well and set aside.
  4. While the veggies are in the oven, make the spice rub for the chicken by combining the smoked paprika and next 3 ingredients in a small bowl, mix well. Season chicken thighs with a generous pinch of salt and spice rub on both sides. Pre-heat a large cast iron pan over medium-high heat with 2 teaspoons of oil for 2 minutes. Add 5 chicken thighs and cook for 5 minutes, or until the crust looks nice and brown. Flip the chicken and cook another 5 minutes. If you have 2 pans, you can cook 5 thighs in each pan. Remove chicken from pan and repeat with the second batch. Once the second batch is cook, add ½ cup of water to the pan and lower the heat to medium. Scrape the bottom of the pan with a wooden spoon to release all the sticky bits. Add the zest of half an orange and the juice of 2 oranges. Cook for 3-5 minutes until the liquid has reduced a little and looks like a loose sauce. Turn the heat off and add the chopped parsley to the sauce, mix well. Pour the pan sauce directly over the cooked chicken. Set aside.
  5. While the chicken is cooking, make the yogurt sauce by adding all the ingredients to a bowl and mixing well. Check for seasoning, you can add more lemon juice if needed. Set aside.
  6. Everything will keep in the fridge for 5 days, make sure to store the yogurt sauce separately. You can freeze the chicken and veggies for 2-3 months, but you can’t freeze the yogurt sauce. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10-12 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out. You can also eat this meal prep cold or room temperature.

Recipe Notes

404 calories per meal
13.3 grams of fat per meal
17.8 grams of carbs per meal
53.2 grams of protein per meal
4.6 grams of fiber per meal

If using 5 boneless and skinless chicken breasts, 8 ounces each:
389.6 calories and 7.3 grams of fat per meal. All other macros are the same.

8 thoughts on “30 Minute Chicken & Veggies”

  1. Mr. Flay,
    I am a college student here in Chicago and I Love your Meal Prep recipes. I am struggling with gaining weight so I was hoping you could come up with a bomb, high calorie weight gain chicken dish for us skinny guys.

    P.S. I LOVE your recipes and can’t wait to start making them myself. Keep it up Bro. You Rock.

  2. Velina Del Castillo

    Is there a reason why you didnt put the yogurt in your meal prep? What is the difference of sesame oil and toasted sesame oil? It is my first time cooking this and I went to buy all ingredients but I couldn’t find “toasted sesame oil”. Thank you!

    1. I advise keeping the yogurt sauce separate from the meal container in case you want to freeze it – the sauce doesn’t freeze well. Is that what you were asking about? I hope I answered that question appropriately. Toasted sesame oil is made from sesame seeds that have been toasted before pressing them to extract the oil. This results in a deeper, nuttier flavor. A little of it goes a long way.

  3. Hello Bobby,

    I found your channel when I decided to start meal prepping in order to lose weight and this recipe was the first I tried and has become my favorite.

    I preordered your keto meal prep book and my wife and I are excited to try new recipes.

    Keep up the great work!

    1. Bobby Parrish

      Thank you so much!!! ?? I can’t wait for you to get the book in your hands! Keep on cookin’!

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