Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs pan-seared to golden perfection and served with garlicky sautéed spinach, all cooked in heart-healthy avocado oil. This american-inspired keto (keto, low carb) ready in about 30 minutes pairs (about 1.5 lbs) bone-in chicken thighs, avocado oil, fresh spinach for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 4 American cuisine 380 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 bone-in chicken thighs and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
  2. Step 2: Place chicken thighs skin side down in the skillet and sear for 6-7 minutes until the skin is golden and crispy, then flip and cook for another 5-6 minutes until internal temperature reaches 165°F. Remove chicken from skillet and set aside.
  3. Step 3: Reduce heat to medium, add 1 tbsp avocado oil and 4 minced garlic cloves to the same skillet, sautéing for 30 seconds until fragrant.
  4. Step 4: Add 6 cups fresh spinach and sauté, stirring frequently, for 2-3 minutes until wilted but still vibrant green.
  5. Step 5: Stir in 1 tbsp lemon juice, taste and adjust seasoning if needed. Serve the spinach alongside the chicken thighs immediately.

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Frequently asked questions

How long does Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep avocado oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken Thighs with Avocado Oil and Garlic Spinach keto?

Yes — this recipe is tagged keto, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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