Chicken Thigh Recipes Archives - The Thirty Gram Table

Maren Ostlund

I taught middle school band for twelve years. At 38 I started lifting weights at the YMCA down the hill, mostly because my back hurt and my doctor suggested it. Somebody at the gym told me to track what I ate for a week. I did. I was eating 58 grams of protein a day, which is roughly one chicken breast and a lot of crackers.Every plan I found told me to eat grilled chicken, rice and broccoli. I tried it for eleven days. I hated it. My husband hated it. My kids ate cereal for dinner twice.So I stopped looking for diet food and went back to what I already cooked. Shepherd's pie. Chicken and dumplings. Baked ziti. Breakfast that is not a shake. I kept the dish and changed the math: more of the protein, less of the filler, cottage cheese where it would hide, lentils in the ground meat, Greek yogurt instead of half the cream.

6 Results

Overhead view of a white bowl with glossy hot honey chicken, white rice and creamy slaw on a wooden table

Seared Hot Honey Chicken Bowls with Creamy Yogurt Slaw

Maren Ostlund October 30, 2026October 30, 202610 min read

Sear hot honey chicken thighs in a cast-iron skillet, then pile them over rice with yogurt slaw. 41 g protein per bowl, ready in 50 minutes.

Glazed honey mustard chicken thighs beside blistered green beans on a white plate, shot at 45 degrees on a wooden table

Chicken Thigh Recipes High Protein Dinner

Roasted Honey Mustard Chicken Thighs and Green Beans

Maren Ostlund October 27, 2026October 27, 20269 min read

Roast honey mustard chicken thighs and green beans on two sheet pans. About 40 g protein per serving from real chicken, ready in 60 minutes.

Two smothered chicken thighs under creamy mushroom gravy on a white plate beside mashed potatoes

Chicken Thigh Recipes High Protein Dinner

Easy Smothered Chicken Thighs in Creamy Mushroom Gravy

Maren Ostlund October 15, 2026October 15, 202610 min read

Sear, then smother boneless chicken thighs in creamy mushroom gravy. About 46 g protein per serving, all from chicken, in 60 minutes.

Chicken thigh pieces and chickpeas in orange tomato curry sauce with a yogurt swirl and cilantro in a white bowl

Chicken Thigh Recipes Greek Yogurt Recipes High Protein Dinner

Chicken and Chickpea Curry with a Greek Yogurt Finish

Maren Ostlund October 10, 2026October 10, 202611 min read

Simmer chicken thighs and canned chickpeas in a tomato-coconut sauce for a 55-minute curry with about 40 g protein per serving, no powder needed.

Overhead view of bubbling buffalo chicken cauliflower rice casserole in a white baking dish with melted cheddar and green onion

Chicken Thigh Recipes High Protein Dinner

Buffalo Chicken Casserole with Cauliflower Rice

Maren OstlundUpdated on October 28, 2026October 3, 202610 min read

Bake this buffalo chicken cauliflower rice casserole with cream cheese and ranch for a low-carb dinner with 44g protein per serving, ready in an hour.

Seared chicken thighs sit skin-up in a bubbling white bean and kale broth inside a dark cast iron skillet on a wood table.

Chicken Thigh Recipes High Protein Dinner

One-Pan Chicken Thighs with White Beans and Kale

Maren Ostlund October 1, 2026October 1, 202610 min read

Sear one-pan chicken thighs with white beans and kale for a 33g-protein dinner ready in 35 minutes, all in a single skillet.