Pan-Seared Chicken Thighs with Roasted Rainbow Carrots and Avocado Oil

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken thighs pan-seared to golden perfection paired with sweet roasted rainbow carrots, finished with a drizzle of creamy avocado oil. This american-inspired whole30 (gluten free, dairy free) ready in about 40 minutes pairs avocado oil, garlic powder, smoked paprika 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: 30 min Serves 4 American cuisine 380 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat the oven to 425°F. Toss 1 lb peeled and cut rainbow carrots with 1 tbsp avocado oil, 1/2 tsp sea salt, and 1/4 tsp black pepper. Spread on a rimmed baking sheet and roast for 25 minutes until tender and slightly caramelized.
  2. Step 2: While carrots roast, pat dry 4 bone-in skin-on chicken thighs and season evenly with 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp sea salt, and 1/4 tsp black pepper.
  3. Step 3: Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Place chicken thighs skin-side down and sear for 6-7 minutes until the skin is deeply golden and crisp.
  4. Step 4: Flip the chicken and reduce heat to medium. Cook for an additional 6-8 minutes until internal temperature reaches 165°F and juices run clear.
  5. Step 5: Remove chicken and carrots from oven, plate carrots, and arrange chicken on top. Sprinkle 1 tbsp fresh thyme leaves over all and drizzle with remaining 1 tbsp avocado oil before serving.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Chicken Thighs with Roasted Rainbow Carrots and Avocado Oil take to make?

Total time is about 40 minutes (10 min prep + 30 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 Roasted Rainbow Carrots and Avocado Oil?

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 Roasted Rainbow Carrots and Avocado Oil?

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 Roasted Rainbow Carrots and Avocado Oil 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 Roasted Rainbow Carrots and Avocado Oil gluten free?

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

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