Ingredients

Scale

(Serves 4)

Chicken & marinade:

1½ lbs bone-in, skin-on chicken thighs (you love rich flavor—skin keeps them moist!)
1 tbsp olive oil or avocado oil
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)

Sugar-free honey garlic glaze:

¼ cup sugar-free honey (e.g., monk fruit sweetened—you love blood sugar friendly!)
4 garlic cloves, minced
3 tbsp low-sodium soy sauce or coconut aminos (you love low-sodium!)
2 tbsp rice vinegar
1 tsp sesame oil
½ tsp red pepper flakes (optional—you love spicy!)

For serving:

Sesame seeds
Sliced green onions
Lime wedges (you love citrus!)
Optional sides:
→ Cauliflower rice or roasted broccoli (low-carb—you love this!)

Instructions

1. Prep chicken:

Pat thighs dry; season with salt and pepper. Heat oil in oven-safe skillet over medium-high heat. Sear skin-side down 5–6 minutes until golden and crispy. Flip; sear 2 minutes more.

2. Make glaze:

In small saucepan, combine sugar-free honey, garlic, soy sauce, rice vinegar, sesame oil, and red pepper flakes. Simmer 3–4 minutes until slightly thickened.

3. Bake:

Preheat oven to 400°F (200°C).
Pour glaze over chicken in skillet.
Transfer to oven; bake 20–25 minutes until internal temp reaches 175°F (80°C) and glaze is bubbly.

4. Serve:

Garnish with sesame seeds, green onions, and lime wedges.

💡 Pro Tips for Perfection:
✅ Use bone-in, skin-on thighs—they stay juicier during baking.
✅ Sear first—creates crispy skin and locks in moisture.
✅ Low-sodium mastery (you love this!):
→ Use coconut aminos + skip added salt
→ Boost umami with extra garlic and sesame oil
✅ Blood sugar friendly (you love this!):
→ Sugar-free honey = zero glycemic impact
→ Net carbs: 4g/serving
✅ Low-carb/keto option (you love this!):
→ Already compliant! <6g net carbs/serving
→ Increase healthy fats: extra sesame oil drizzle
✅ Make ahead:
→ Glaze keeps 1 week refrigerated
→ Cooked chicken keeps 4 days refrigerated or 3 months frozen

Storage & Serving Ideas

→ Fridge life: 4 days | Freezer: 3 months
→ Serving ideas:
→ As a main with Asian-inspired sides
→ Over salad greens for a protein bowl
→ For meal prep—pair with roasted veggies

Prep Time & Nutrition (per serving):