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Sautéed Chicken Thighs

Chicken thighs are a woefully underrated cut of chicken that packs lots of flavor and is very hard to overcook. Seared and sautéed with onions and peppers is one of the easiest ways to prepare this dish. And at roughly $4 a pack, this is a easy dish to double or triple up for the week and easy freezer meals.

If you don’t want to eat it the same way all week, it is easy to prep the base chicken the same way and consider reserving a few thighs to shred for tacos, salad toppers or as a protein for loaded French fries or loaded mashed potatoes. I am a big believer of one-day a week meal prep, and you can find more tips and tricks on how I do it in my Foundational Meal Prep e-book that can be found here.

Check out the recipe for the sautéed chicken below.

Serves 3-4

  • 1 packet of chicken thighs (boneless/skinless if preferred)
  • 1 small onion
  • 1 cup of sliced bell pepper of choice
  • 3 cloves of garlic pressed or 1 tbsp minced
  • 1/2 tbsp onion powder
  • 1/2 tbsp garlic powder
  • 1 tsp cayenne
  • 1 tsp coarse black pepper
  • 2 tsp sea salt
  • 1 tbsp avocado or olive oil
  • 1/4 cup chicken stock or water


  1. Remove skin from thighs and trim excess fat. Wash hands.
  2. Peel and thinly slice onion. Cut bell pepper in half, remove core and thinly slice half. Slice and store remainder for other uses.
  3. In a large pan, add oil over medium heat. Season chicken with half of the seasoning. 
  4. When oil sizzles, add chicken seasoned side down and season the remaining side. Cook 3-4 minutes per side, until brown and remove to a plate or cutting board.
  5. Add onions and peppers to pan. Press in garlic or add minced and stir well. Add in liquid to remove bits from the pan and to soften the veggies. 
  6. Add chicken on top of veggies, reduce heat and let simmer for 10 minutes. (This protects the coloring and seasoning on the chicken)
  7. Enjoy.