Pan-Seared Chicken Thighs with Garlic-Rosemary Vegetable Medley

By AislePrompt Editorial · Published 2026-06-05 · Updated 2026-06-05

Juicy chicken thighs pan-seared to golden perfection served alongside a fragrant garlic and rosemary sautéed vegetable medley. This Whole30 recipe (gluten free), ready in about 40 minutes, pairs bone-in, skin-on chicken thighs, sea salt, black pepper 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 Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

Ingredients

• 4 pieces (about 1.5 lbs) bone-in, skin-on chicken thighs
• 1 tsp sea salt
• 1/2 tsp black pepper
• 3 tbsp extra virgin olive oil
• 4 cloves, thinly sliced garlic cloves
• 2 sprigs, chopped fresh rosemary
• 2 medium, diced into 1/2-inch cubes zucchini
• 1 medium, diced into 1/2-inch cubes red bell pepper
• 1 small, thinly sliced yellow onion
• 3 cups, washed and drained baby spinach

The instant-read thermometer we’d check this chicken with → Best Instant-Read Thermometers for 2026: Fast, Accurate Picks Under $100

Instructions

1. Step 1: Pat dry 4 bone-in, skin-on chicken thighs and season both sides with 1 tsp sea salt and 1/2 tsp black pepper. Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering. Place chicken thighs skin-side down and sear for 7-8 minutes without moving until skin is golden and crisp. Flip and cook 6-7 minutes more until internal temperature reaches 165°F. Remove chicken and keep warm.
2. Step 2: In the same skillet, add 1 tbsp extra virgin olive oil. Add 4 thinly sliced garlic cloves and 2 chopped rosemary sprigs, sauté for 1 minute until fragrant but not browned.
3. Step 3: Add 2 diced zucchini, 1 diced red bell pepper, and 1 thinly sliced yellow onion to the skillet. Sauté over medium heat for 6-7 minutes, stirring occasionally, until vegetables soften and edges show slight caramelization.
4. Step 4: Stir in 3 cups baby spinach and cook for 2 minutes until just wilted. Season vegetables with a pinch of sea salt and black pepper to taste.
5. Step 5: Plate the chicken thighs alongside the garlic-rosemary vegetable medley and serve warm.