Pan-Seared Chicken Thighs with Roasted Carrot and Avocado Salad

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Juicy pan-seared chicken thighs paired with a fresh roasted carrot and avocado salad tossed in a zesty citrus dressing. This Mediterranean-inspired Whole30 recipe (gluten-free), ready in about 45 minutes, pairs bone-in chicken thighs, extra-virgin olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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.

Prep: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat the oven to 425°F. Toss 4 medium peeled and cut carrots with 1 tbsp extra-virgin olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper. Spread on a baking sheet and roast for 20 minutes until tender and slightly caramelized.
  2. Step 2: While carrots roast, pat dry 4 bone-in chicken thighs and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering.
  3. Step 3: Add the chicken thighs skin side down and cook for 6-7 minutes until the skin is golden brown and crisp. Flip and cook an additional 6 minutes until cooked through. Remove from heat and let rest.
  4. Step 4: In a large bowl, combine the roasted carrots, 1 large diced avocado, 3 minced garlic cloves, 2 tbsp fresh lemon juice, and 1/4 cup chopped fresh parsley. Drizzle with the reserved 1 tbsp olive oil and toss gently to combine.
  5. Step 5: Serve the chicken thighs alongside the roasted carrot and avocado salad while warm.

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