Sticky Maple Mustard Chicken Thighs

Recipe and Blog By Callie Birtles R.H.N & Acne Coach Inside The Clear Skin Solution

This dish is everything you want in a recipe. It’s bold in flavour, irresistibly sweet and sticky, and so simple to make that it’s become a family fave in my house. Whether you’re cooking up a cozy weeknight dinner or need something that’s equal parts nourishing and delicious, these Sticky Maple Mustard Chicken Thighs totally deliver. They’re loaded with skin-loving nutrients like zinc, collagen, and anti-inflammatory compounds that help calm breakouts, support digestion, and keep your blood sugar nice and steady. It’s nourishing comfort food that tastes indulgent but works behind the scenes to keep your gut happy and your skin glowing.

Images taken by Katie Stewart Photography

Your New Go-To Glow Meal

One of the best things about this recipe is how easy it is to make. Even my teens can take over dinner duty without a hitch. After a full day of work, hearing the sounds of dinner sizzling away while I wrap things up feels like a small moment of magic. The steps are simple, they don’t need constant check-ins, and they take real pride in presenting the finished dish.

It’s become one of our go-to meals because it checks every box—easy to prep, full of flavour, and packed with ingredients that support our skin from the inside out. Fuss-free, family-approved, and nourishing in all the right ways.

Ingredients That Feed Your Glow

These Sticky Maple Mustard Chicken Thighs aren’t just a hit at the dinner table—they’re packed with functional ingredients that work behind the scenes to support gut health, balanced blood sugar, and that healthy, radiant glow from within. Here’s why this recipe is more than just delicious:

Chicken Thighs

A rich source of protein and collagen, chicken thighs help support skin structure and repair. Collagen also plays a key role in maintaining elasticity and a smooth, plump appearance.

Dijon and Yellow Mustard

Mustard brings anti-inflammatory properties that can help calm internal inflammation, a major trigger for breakouts. Yellow mustard even contains turmeric, which adds an extra skin-soothing boost.

Maple Syrup

Unlike refined sugar, maple syrup has a gentler impact on blood sugar levels. Keeping blood sugar stable helps reduce hormonal fluctuations that can contribute to acne, while minerals like zinc support skin healing.

Apple Cider Vinegar

ACV supports a healthy gut environment, which is directly linked to clearer skin. It also helps with nutrient absorption, making sure your skin gets the vitamins and minerals it needs to thrive.

Garlic

Garlic is a powerhouse for skin thanks to its natural antimicrobial and anti-inflammatory properties. It helps fight off skin-disrupting bacteria and supports a calm, balanced complexion.

Clear-Skin Comfort Food for Busy Nights

So whether you’re deep in your clear-skin journey or just starting to make the connection between food and breakouts, this recipe is a delicious reminder that you don’t have to sacrifice flavour to support your skin. Sticky Maple Mustard Chicken Thighs bring together nutrient-dense, anti-inflammatory ingredients in a way that’s simple, satisfying, and family-approved. It’s more than just a quick dinner. It’s one small (and tasty) step toward feeling good in your skin, from the inside out.

Perfect Pairings

• Garlic Tuscan Mushrooms
• Greek Lemon Potatoes
• Grilled Veggie Salad
• Grilled Peach Salad with Honey Vinaigrette
• Rosemary-Honey Carrot Ribbons
• Smashed Potatoes

Sticky Maple Mustard Thighs

Sticky Maple Mustard Chicken Thighs are sweet, tangy, and packed with nutrients for clear skin and gut support.

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Ingredients

• 6 (6-8) large chicken thighs (skin on)
• 1 tbsp avocado oil
• 2 tbsp Dijon mustard (gluten-free)
• 2 tbsp yellow mustard
• 2 tbsp apple cider vinegar
• ⅓ cup pure maple syrup
• 3 (3–4) garlic cloves (crushed)
• ½ tsp sea salt
• Fresh herbs (optional, for garnish)

Instructions

• Preheat your oven or air fryer to 400°F.
• In a large mixing bowl, whisk together 1 tbsp avocado oil, 2 tbsp Dijon mustard, 2 tbsp yellow mustard, 2 tbsp apple cider vinegar, 3–4 crushed garlic cloves, ½ tsp sea salt, and ⅓ cup maple syrup. Add 6–8 large chicken thighs (skin on) to the bowl and toss gently until they're fully coated in the sauce.
• If using an air fryer, place the chicken thighs on the tray in a single layer. Pour any remaining sauce from the bowl over top.
• Air fry at 400°F for 40 minutes, flipping the chicken halfway through.
• If using an oven, place the chicken thighs in a large casserole dish. Pour the extra sauce over top.
• Bake at 400°F for 40 minutes, turning halfway through. Finish with the chicken skin side up for a sticky, caramelized finish.
• Once cooked, sprinkle with fresh herbs if you’d like a little extra flavour and colour.

Notes

• Cooking times may vary depending on the size of the chicken thighs and your specific air fryer or oven.
• Great served with roasted veggies or a simple green salad!