One-Pan Soy Garlic Tomato Chicken Thighs & Butternut Squash

By: Toya. L

This Soy Garlic Tomato Chicken Thighs and Butternut squash is rich, savory, and packed with bold flavor in every bite. The chicken is marinated in garlic, tomato paste, soy sauce, warm spices, and a squeeze of lemon, then baked until juicy and tender with a perfectly sticky glaze, along with tender seasoned squash. It’s an easy, low-carb dinner that feels comforting but still simple enough for a weeknight.

If you love meals that are big on flavor, and simple to make this recipe is for you. Serve it with roasted vegetables, a cucumber salad, a simple side salad or your favorite low-carb side for a satisfying dinner the whole family will love.

I don’t say this lightly, but this might be some of the most flavorful chicken I’ve ever tasted.

It started as a spin-off of my garlic and herb tomato chicken thighs , a recipe I already loved , but this version somehow turned into something even better. I added a touch of soy sauce for depth, extra garlic, and a little cumin., and baked everything together with tender cubes of butternut squash in one pan. The result? Juicy chicken, perfectly seasoned squash, and a rich, savory sauce that ties it all together.

As it baked, the flavors melted into each other. The tomato paste gave the dish richness, the garlic added warmth, and the soy sauce brought that deep umami flavor that makes every bite feel satisfying. The butternut squash soaked up all that goodness, becoming soft, slightly sweet, and absolutely irresistible.

What I love most about this meal is how simple and comforting it is. One pan, some parchment paper, minimal prep, and the oven does all the work. The chicken comes out tender and juicy, the squash is perfectly cooked, and the sauce thickens just enough to coat everything beautifully.

This is the kind of dinner you make when you want something hearty and flavorful without spending all night in the kitchen. It feels cozy, nourishing, and just a little special — the kind of meal you keep thinking about long after you’ve eaten.

If you love bold garlic flavor, rich tomato sauce, and easy one-pan meals, this one is absolutely worth trying. It’s already earned a permanent spot in my rotation. Let me know if earns one in yours.

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❤️What is there to love about Soy Garlic Tomato Chicken Thighs❤️

• Bold, rich flavor in every bite, garlicky, savory, and slightly tangy
• Juicy, tender chicken thighs that stay moist while baking
• A deep, savory sauce from tomato paste and soy sauce that coats everything perfectly
• One-pan meal with butternut squash soaking up all that delicious flavor
• Simple ingredients you likely already have on hand
• Comfort food vibes without being heavy
• Perfect for busy weeknights but impressive enough for guests
• This dish is very, very delicious
• Makes it easier to stay on track with your healthy eating goals

Soy Garlic Tomato Chicken Thighs Ingredients:

• Preheat: the oven to 375°F and line a baking sheet with parchment paper.

• Prepare the butternut squash: by peeling it, removing the seeds, and cutting it into cubes. Place the squash on a baking sheet lined with parchment paper. Drizzle with olive oil, season with salt and pepper, and toss well until evenly coated. Spread the squash out into an even layer.
• Prepare the marinade: In a mixing bowl, combine the olive oil, soy sauce, minced garlic, tomato paste, salt, pepper, cumin, smoked paprika, crushed red pepper flakes, and the juice of half a lemon. Whisk until everything is well mixed.
• Coat the chicken: Add the chicken thighs to the bowl and coat them thoroughly in the marinade, making sure each piece is well covered. Place the marinated chicken thighs directly on top of the seasoned butternut squash.
• Bake: in a preheated 375°F oven uncovered for 35 minutes to allow the sauce to stick and caramelize onto the chicken. After 35 minutes, loosely cover the dish with foil and continue baking for another 45–55 minutes, or until the chicken reaches an internal temperature of 165°F.
• Remove: from the oven, let rest for a few minutes, then serve and enjoy. Serve with a side of cottage cheese, cucumber salad or a simple side salad.

Soy Garlic Tomato Chicken Thighs Instructions:

*NUTRITION DISCLAIMER

Tips for Soy Garlic Tomato Chicken Thighs:

• Marinate for maximum flavor: Let the chicken sit in the garlic, soy, and tomato mixture for at least 30 minutes (or up to overnight) to really soak in the flavors.
• Use bone-in, skin-on thighs: They stay juicy and tender while baking.
• Cut butternut squash into even cubes: This ensures it cooks at the same rate as the chicken.
• Cook uncovered first: This helps the sauce stick to the chicken and develop rich flavor.
• Lightly cover at the end: Keeps the chicken moist while finishing the bake.
• Taste and adjust: A squeeze of lemon at the end brightens the dish and balances the savory flavors.
• One-pan convenience: Save cleanup by roasting chicken and squash together. The sauce naturally coats everything.

Flavor Variations:

• Spicy Kick: Add ½–1 tsp red pepper flakes or a drizzle of sriracha to the marinade for a bold, spicy twist.
• Asian-Inspired: Swap the smoked paprika and cumin for ginger and sesame oil; sprinkle toasted sesame seeds on top before serving.
• Herb-Lover’s Twist: Add fresh thyme, rosemary, or parsley to the chicken before baking for an herby aroma.
• Citrus Boost: Add extra lemon juice or a touch of orange zest to brighten the flavors.
• Sweet & Savory: Stir in 1–2 tsp honey or maple syrup to balance the garlic and soy sauce for a slightly sweet glaze.

Storing, freezing, thawing, and reheating instructions:

• Storing: Keep leftover chicken and butternut squash in an airtight container in the fridge for up to 3–4 days.
• Freezing: Place cooled chicken and squash in a freezer safe container or bag. Freeze for up to 2 months. Label with the date for easy reference.
• Reheating: Oven: Preheat to 350°F (175°C) and bake covered for 15–20 minutes until warmed through.
• Microwave: Heat in 1–2-minute intervals until hot, stirring or rotating halfway.
• Air Fryer: Preheat to 350°F (175°C) and heat for 5–7 minutes, checking halfway to ensure the chicken doesn’t dry out.

Frequently Asked Questions:

• Can I use boneless chicken thighs instead? Yes! Boneless thighs will cook faster, so reduce the baking time by about 10–15 minutes. Keep an eye on them to stay juicy.
• Can I make this recipe spicier? Absolutely! Add red pepper flakes, sriracha, or a diced chili to the marinade for a little heat.
• Can I use frozen butternut squash? Yes, but thaw it first and pat dry to avoid excess moisture. Cube it evenly for best results.
• Can I prep this ahead of time? Definitely. Marinate the chicken for a few hours or overnight and store in the fridge. Then just assemble and bake when ready.
• Is this recipe low carb? Yes, it’s low-carb friendly, especially when paired with the roasted butternut squash instead of grains or potatoes. We swapped out the potatoes for squash.