I used boneless skinless chicken thighs and a simple balsamic marinade to make Grilled Chicken Thighs that are whole30, paleo, and low carb, and the short ingredient list might surprise you.
I never thought a few pantry staples could turn chicken into something worth bragging about, but this Balsamic Chicken Thighs recipe did exactly that. I used balsamic vinegar and minced garlic for a punchy, slightly sweet hit that clings to the meat and makes every bite sing.
The thighs stay juicy, the outside caramelizes in this way thats kind of addicting, and there is a VIDEO if you want to watch the moment it all comes together. If you like bold, simple dinner wins, these Grilled Chicken Thighs are gonna make weeknights feel fancy without the fuss.
Ingredients
- Chicken thighs: high in protein, iron, satisfying, moist, makes dish hearty and savory.
- Balsamic vinegar: tangy sweet, adds acid and complexity, low calories, helps tenderize meat.
- Extra virgin olive oil: heart healthy fat, adds richness, helps brown, flavorful mouthfeel.
- Coconut aminos: soy free, slightly sweet, salty, lower sodium than soy sauce, umami boost.
- Garlic: pungent, gives aromatic depth, low calorie, some immune friendly compounds, classic flavor.
- Dijon mustard: tangy, little carbs, brightens marinade, emulsifies oil and vinegar, optional but useful.
- Oregano and thyme: herbs add earthy, floral notes, tiny calories, freshness and Mediterranean vibes.
Ingredient Quantities
- 2 pounds boneless skinless chicken thighs (about 8 to 10 thighs)
- 1/3 cup balsamic vinegar
- 3 tablespoons extra virgin olive oil
- 2 tablespoons coconut aminos
- 3 cloves garlic minced
- 1 teaspoon Dijon mustard (optional, use a no sugar brand for Whole30)
- 1 teaspoon dried oregano or 1 tablespoon fresh chopped
- 1/2 teaspoon dried thyme or 1 teaspoon fresh chopped
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon red pepper flakes (optional)
How to Make this
1. Whisk the marinade: in a bowl combine 1/3 cup balsamic vinegar, 3 tablespoons olive oil, 2 tablespoons coconut aminos, 3 cloves minced garlic, 1 teaspoon Dijon mustard if using, 1 teaspoon dried oregano (or 1 tablespoon fresh), 1/2 teaspoon dried thyme (or 1 teaspoon fresh), 1 teaspoon kosher salt, 1/2 teaspoon black pepper and 1/4 teaspoon red pepper flakes if you like heat. Mix until it looks smooth.
2. Scoop out 3 to 4 tablespoons of that marinade and set aside for serving or basting later. Dont use the marinade that touches raw chicken unless you boil it first.
3. Put 2 pounds boneless skinless chicken thighs in a zip top bag or shallow dish, pour the remaining marinade over them and squish it around so every piece is coated. Marinate in the fridge at least 30 minutes, ideally 2 hours to overnight for best flavor.
4. About 20 minutes before cooking take the chicken out to warm up a bit, then pat each piece very dry with paper towels. Dry chicken = better crust.
5. Preheat grill to medium high (about 400 to 450F). Clean and oil the grates so the thighs wont stick. If using a cast iron skillet, heat it until very hot and add a little oil.
6. Grill the thighs 4 to 6 minutes per side depending on thickness, flipping once, until nicely charred and an instant read thermometer reads 165F in the thickest part. If you want to baste, brush the reserved marinade only in the last 1 to 2 minutes to avoid burning. If you prefer a sauce, boil the reserved marinade for 2 to 3 minutes first to kill any bacteria and thicken it, then use.
7. Remove chicken from the grill, tent loosely with foil and rest 5 minutes so the juices redistribute. Dont skip this, it keeps the meat juicy.
8. Slice across the grain, serve with the boiled reserved sauce or extra fresh herbs, and enjoy.
Equipment Needed
1. Large mixing bowl and a whisk (or a fork if you’re feeling lazy)
2. Measuring cups and spoons
3. Zip top bag or shallow dish for marinating
4. Paper towels for patting the chicken very dry
5. Grill or heavy cast iron skillet plus long tongs
6. Instant read thermometer to check for 165F
7. Silicone or pastry brush for basting
8. Small saucepan to boil the reserved marinade if you want a sauce
9. Cutting board and a sharp chef knife for slicing
10. Aluminum foil to tent the chicken while it rests
These are the basics you really need, you can skip or swap a couple things depending on what you already got.
FAQ
Balsamic Chicken Thighs (withi VIDEO!) Recipe Substitutions and Variations
- Balsamic vinegar: use red wine vinegar plus 1 tsp honey or brown sugar for every 1/3 cup, or apple cider vinegar with 1 tsp maple syrup if you want a fruitier note. They won’t be exactly the same but close enough.
- Extra virgin olive oil: swap for avocado oil or grapeseed oil in the same amount for a higher smoke point and neutral flavor. Works great if you plan to sear hot.
- Coconut aminos: use low sodium soy sauce or tamari 1:1 (tamari if you need gluten free). If you want less salt, cut the soy by half and add a splash of water or a tiny pinch of sugar.
- Dijon mustard: use whole grain mustard or 1/2 tsp mustard powder mixed with a little water or vinegar. Or just skip it if you don’t have any, the marinade will still be tasty.
Pro Tips
1) Always save 3 to 4 tablespoons of the marinade for basting or a sauce, but do not use it raw on cooked chicken unless you boil it first for a few minutes to kill any bacteria and to thicken it a bit.
2) Pat the thighs very dry right before cooking. Dry meat makes a much better crust and sticks less. Use paper towels and let them sit uncovered for 10 minutes if you have time, it helps.
3) Balsamic is acidic, so don’t overdo long marinades. Two hours to overnight is fine, but if you go too long the texture can get mushy, especially with thinner pieces.
4) Get your grill or cast iron screaming hot before you add the chicken, and oil the grates or pan. If flare ups happen move the pieces to a cooler zone to finish so the outside doesn’t burn and taste bitter.
5) Use an instant read thermometer and rest the meat 5 minutes tented loosely with foil before slicing across the grain. Thermometers are cheap and worth it, don’t guess.
Balsamic Chicken Thighs (withi VIDEO!) Recipe
I used boneless skinless chicken thighs and a simple balsamic marinade to make Grilled Chicken Thighs that are whole30, paleo, and low carb, and the short ingredient list might surprise you.
6
servings
389
kcal
Equipment: 1. Large mixing bowl and a whisk (or a fork if you’re feeling lazy)
2. Measuring cups and spoons
3. Zip top bag or shallow dish for marinating
4. Paper towels for patting the chicken very dry
5. Grill or heavy cast iron skillet plus long tongs
6. Instant read thermometer to check for 165F
7. Silicone or pastry brush for basting
8. Small saucepan to boil the reserved marinade if you want a sauce
9. Cutting board and a sharp chef knife for slicing
10. Aluminum foil to tent the chicken while it rests
These are the basics you really need, you can skip or swap a couple things depending on what you already got.
Ingredients
-
2 pounds boneless skinless chicken thighs (about 8 to 10 thighs)
-
1/3 cup balsamic vinegar
-
3 tablespoons extra virgin olive oil
-
2 tablespoons coconut aminos
-
3 cloves garlic minced
-
1 teaspoon Dijon mustard (optional, use a no sugar brand for Whole30)
-
1 teaspoon dried oregano or 1 tablespoon fresh chopped
-
1/2 teaspoon dried thyme or 1 teaspoon fresh chopped
-
1 teaspoon kosher salt
-
1/2 teaspoon freshly ground black pepper
-
1/4 teaspoon red pepper flakes (optional)
Directions
- Whisk the marinade: in a bowl combine 1/3 cup balsamic vinegar, 3 tablespoons olive oil, 2 tablespoons coconut aminos, 3 cloves minced garlic, 1 teaspoon Dijon mustard if using, 1 teaspoon dried oregano (or 1 tablespoon fresh), 1/2 teaspoon dried thyme (or 1 teaspoon fresh), 1 teaspoon kosher salt, 1/2 teaspoon black pepper and 1/4 teaspoon red pepper flakes if you like heat. Mix until it looks smooth.
- Scoop out 3 to 4 tablespoons of that marinade and set aside for serving or basting later. Dont use the marinade that touches raw chicken unless you boil it first.
- Put 2 pounds boneless skinless chicken thighs in a zip top bag or shallow dish, pour the remaining marinade over them and squish it around so every piece is coated. Marinate in the fridge at least 30 minutes, ideally 2 hours to overnight for best flavor.
- About 20 minutes before cooking take the chicken out to warm up a bit, then pat each piece very dry with paper towels. Dry chicken = better crust.
- Preheat grill to medium high (about 400 to 450F). Clean and oil the grates so the thighs wont stick. If using a cast iron skillet, heat it until very hot and add a little oil.
- Grill the thighs 4 to 6 minutes per side depending on thickness, flipping once, until nicely charred and an instant read thermometer reads 165F in the thickest part. If you want to baste, brush the reserved marinade only in the last 1 to 2 minutes to avoid burning. If you prefer a sauce, boil the reserved marinade for 2 to 3 minutes first to kill any bacteria and thicken it, then use.
- Remove chicken from the grill, tent loosely with foil and rest 5 minutes so the juices redistribute. Dont skip this, it keeps the meat juicy.
- Slice across the grain, serve with the boiled reserved sauce or extra fresh herbs, and enjoy.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 178g
- Total number of serves: 6
- Calories: 389kcal
- Fat: 23.7g
- Saturated Fat: 5.6g
- Trans Fat: 0g
- Polyunsaturated: 3.3g
- Monounsaturated: 11.7g
- Cholesterol: 141mg
- Sodium: 493mg
- Potassium: 348mg
- Carbohydrates: 4g
- Fiber: 0.5g
- Sugar: 3g
- Protein: 39.3g
- Vitamin A: 50IU
- Vitamin C: 2mg
- Calcium: 23mg
- Iron: 2mg
