Pan-Seared Chicken Thighs with Roasted Carrot and Herb 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 salad tossed in a bright herb dressing perfect for a Whole30 meal. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 45 minutes, pairs bone-in, skin-on chicken thighs, extra virgin olive oil, sea salt 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.

Prep: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 380 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

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

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Bakeware & baking tools → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 4 medium peeled carrots cut into 1/2-inch sticks with 1 tbsp olive oil and 1/4 tsp sea salt, spread on a baking sheet, and roast for 20 minutes until tender and caramelized at edges.
  2. Step 2: Meanwhile, 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 olive oil in a large skillet over medium-high heat until shimmering.
  3. Step 3: Place chicken thighs skin-side down in the hot skillet and cook for 7-8 minutes without moving until skin is golden and crisp. Flip and cook 5-6 minutes more until internal temperature reaches 165°F. Remove and rest.
  4. Step 4: In a bowl, whisk 2 tbsp lemon juice, 1 tbsp olive oil, 1 minced garlic clove, 1/4 cup chopped parsley, 2 tbsp chopped dill, and 1/4 tsp red pepper flakes until emulsified. Toss roasted carrots gently in the herb dressing.
  5. Step 5: Serve chicken thighs atop the dressed roasted carrots and garnish with extra fresh herbs if desired.

Related recipes