Juicy, citrus-marinated chicken thighs or breast, grilled or roasted to perfection with smoky spices. This high-protein dinner is macro-friendly and ready in under 30 minutes for busy weeknights.
Ingredients
Instructions
In a medium bowl, whisk together orange juice, lime juice, minced garlic, olive oil, cumin, smoked paprika, oregano, chili powder, salt, and pepper to create the marinade.
Add chicken to the bowl and turn to coat evenly. Cover and marinate in the refrigerator for at least 15 minutes, or up to 4 hours for deeper flavor.
Preheat grill to medium-high heat (about 400°F/200°C) or oven to 425°F (220°C). If using oven, line a baking sheet with foil.
Grill chicken for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C). If roasting, bake for 20-25 minutes, flipping halfway through.
Let chicken rest for 5 minutes before slicing. Garnish with fresh cilantro if desired. Serve with rice, beans, tortillas, or a fresh salad.
For best results
- For extra char, pat chicken dry before grilling to remove excess moisture.
- Double the marinade and reserve some for basting during cooking.
- Let chicken come to room temperature for 10 minutes before cooking for even doneness.
Variations
- Make it spicy: Add 1/2 teaspoon cayenne pepper or chipotle powder to the marinade.
- Use chicken breasts: Reduce cooking time to 5-6 minutes per side on grill, or 18-20 minutes in oven.
- Air fryer method: Cook at 380°F (190°C) for 12-15 minutes, flipping halfway.
Nutrition
- Calories285 kcal
- Total Fat12g
- Saturated Fat3g
- Cholesterol130mg
- Sodium450mg
- Total Carbohydrates4g
- Dietary Fiber1g
- Sugars2g
- Protein38g