Delicious and Easy Baked Chicken Thighs: Recipes, Tips, and FAQs

Welcome to My Kitchen: Let’s Talk About Baked Chicken Thighs

I’ll never forget the first time I made baked chicken thighs for my family. I was nervous because I’d always stuck to plain chicken breasts, thinking they were the “safe” choice. But one night, I grabbed a pack of chicken thighs by mistake at the grocery store. Instead of going back, I decided to give them a try. That decision changed everything about how I cook chicken. The thighs came out of the oven juicy, flavorful, and so tender that even my picky eaters asked for seconds. That’s when I realized I’d been missing out on one of the easiest and most delicious proteins you can bake.

Today, I’m excited to share everything I know about baked chicken thighs with you. Whether you’re new to cooking or you’ve been making meals for years, this dish will quickly become your go-to recipe. It’s simple, hard to mess up, and works for busy weeknights or special dinners. You can dress it up with fancy seasonings or keep it basic with just salt and pepper. Either way, you’ll end up with a meal that tastes like you spent hours in the kitchen.

Why do I love chicken thighs so much? They’re more forgiving than chicken breasts. You can bake them a bit longer without turning them into dry, rubbery pieces. They stay moist because of their higher fat content, which also means they pack more flavor. Plus, they cost less than breasts at most stores. It’s a win on every level.

In this guide, we’ll cover all the basics you need to know. I’ll share my favorite baked chicken thighs recipe, walk you through cooking times at different temperatures, and answer common questions I get all the time. By the end, you’ll feel confident making this dish any night of the week.

Baked Chicken Thighs Recipe Basics

Let’s start with a simple recipe that works every single time. This is my base recipe that I use when I want something quick and tasty. You can always add your own twist later, but this foundation will give you perfect results.

Ingredients You’ll Need

The beauty of chicken thigh recipes oven style is that you don’t need fancy ingredients. Here’s what I keep on hand:

• 6 to 8 chicken thighs (bone-in and skin-on work great, but boneless works too)
• 2 tablespoons olive oil or melted butter
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano or thyme
• Salt and black pepper to taste
• Optional: fresh herbs, lemon slices, or hot sauce

These basic seasonings create amazing flavor without overwhelming the chicken. The paprika adds a nice color and subtle sweetness. The garlic and onion powders bring depth. And the herbs tie everything together.

Preparation Steps

Getting your chicken ready is just as important as the cooking itself. I learned this the hard way after serving undercooked chicken once. Never again! Here’s my step-by-step process:

1. Pat the chicken dry: Use paper towels to remove excess moisture. This helps the skin get crispy and lets the seasonings stick better.
2. Bring to room temperature: Take the chicken out of the fridge about 20 minutes before cooking. This helps it cook more evenly.
3. Preheat your oven: Set it to 400°F. This temperature is my sweet spot for juicy meat and crispy skin.
4. Season generously: Rub the oil or butter all over each piece, then sprinkle your seasonings on both sides. Don’t be shy here.
5. Arrange on a baking sheet: Use a rimmed baking sheet lined with foil or parchment paper. Space the pieces out so air can circulate.

How to Make the Perfect Seasoning Blend

Creating your own seasoning mix is easier than you think. I make a big batch and store it in a jar for quick weeknight meals. This blend works for bone-in or boneless skinless chicken thigh recipes.

Here’s my go-to mix that I’ve perfected over the years:

• 2 tablespoons paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon dried oregano
• 1 tablespoon dried basil
• 2 teaspoons black pepper
• 2 teaspoons sea salt
• 1 teaspoon cayenne pepper (optional, for heat)

Mix all these ingredients in a small bowl or jar. Shake it well before each use. This makes enough for several batches of chicken. Just use about 1 to 2 teaspoons per chicken thigh.

For an Italian baked chicken thighs version, I add extra dried basil, some rosemary, and a pinch of fennel seeds. It gives that classic Italian restaurant flavor without any extra work.

Cooking Times and Temperatures

This is where I see people get confused most often. The timing depends on your oven temperature and whether you’re using bone-in or boneless thighs.

If you’re wondering how long to bake chicken thighs at 400 degrees, plan on 35 to 45 minutes for bone-in pieces. The internal temperature should reach 165°F when you check with a meat thermometer. I always use a thermometer because guessing leads to dry or undercooked chicken.

For those asking how long to bake chicken thighs at 425, the cooking time drops to about 30 to 40 minutes. The higher heat gives you crispier skin but watch carefully so the outside doesn’t burn before the inside cooks through.

Now, how long to cook chicken thighs in oven at 180 (that’s Celsius, which equals about 350°F)? You’ll need 45 to 55 minutes. Lower temperatures take longer but can result in more tender meat.

For boneless skinless chicken thighs recipe versions, cut the time down. At 400°F, they usually need just 20 to 25 minutes. They cook faster without the bone and don’t need as much time to crisp up without skin.

Can You Bake Them From Frozen?

Yes! Baked chicken thighs from frozen is totally possible. I do this when I forget to thaw dinner. Add about 50% more cooking time. So if they normally take 40 minutes, plan for about 60 minutes from frozen. Just make sure that internal temp hits 165°F.

Special Variations I Love

Once you master the basic recipe, try these variations:

BBQ baked chicken thighs: Brush your favorite barbecue sauce on the chicken during the last 10 minutes of cooking. Let it caramelize but watch so the sugar doesn’t burn.

Honey garlic version: Mix honey, soy sauce, and minced garlic. Coat the chicken before baking.

Lemon herb style: Add fresh lemon juice, zest, and chopped fresh herbs like rosemary and thyme.

Should I Bake My Chicken Thighs Covered or Uncovered?

This is one of the most common questions I get. For crispy skin, always bake uncovered. Covering with foil traps steam, which makes the skin soft and rubbery. If you’re using boneless skinless chicken thighs, you can cover them for the first half of cooking to keep them extra moist, then uncover to let the top brown.

I only cover chicken thighs when I’m making a saucy dish where I want the chicken to braise a bit in liquid. For standard baked chicken, skip the cover.

Variations on Baked Chicken Thighs

Now that you’ve got the basics down, let’s have some fun with flavors. One of my favorite things about cooking chicken thighs is how well they take on different seasonings and sauces. I remember hosting a dinner party where I made three different versions of baked chicken thighs, and my guests couldn’t believe they all started with the same basic technique. The secret is just switching up your flavor profile while keeping the cooking method simple.

Italian Baked Chicken Thighs

My Italian neighbor, Mrs. Russo, taught me this version after I complimented her Sunday dinner. She laughed and told me it was easier than I thought. Turns out, she was right. Italian baked chicken thighs bring that classic Mediterranean warmth to your dinner table without requiring a culinary degree.

The magic here is in the herb combination. I use fresh basil when I can get it from my little herb garden on the windowsill, but dried works just fine when it’s winter and my plants have given up on me. For this version, I mix together dried basil, oregano, and rosemary with some fennel seeds if I’m feeling fancy. The fennel gives it that Italian sausage flavor that my kids love. Speaking of sausage, if you enjoy easy sheet pan meals, you might also like my sheet pan sausage and potatoes recipe that uses similar seasonings.

Here’s what makes this version special: I add sun-dried tomatoes and a splash of balsamic vinegar. Cut the sun-dried tomatoes into strips and scatter them around the chicken on your baking sheet. About halfway through cooking, I drizzle a tablespoon of balsamic vinegar over each thigh. It creates this incredible caramelized coating that looks impressive but takes zero extra effort.

For the preparation, I rub each thigh with olive oil, then press minced garlic directly into the meat. Fresh garlic makes a huge difference here compared to garlic powder. Then comes the Italian herb blend, salt, and pepper. Some people add Parmesan cheese on top during the last ten minutes of baking. I’ve tried it both ways, and honestly, the cheese version always disappears faster at my house.

This dish works beautifully for family dinners or when you’re trying to impress someone without actually stressing yourself out. Serve it with pasta, crusty bread, or a simple green salad. The pan drippings mixed with that balsamic vinegar make an amazing sauce to drizzle over everything.

BBQ Baked Chicken Thighs

Okay, confession time. I used to think BBQ baked chicken thighs were cheating because I’d just slap bottled sauce on them and call it done. But then I learned to make my own sauce, and wow, what a difference. Don’t get me wrong, there’s no shame in using store-bought sauce when you’re busy. I still do it on rushed Tuesday nights. But when you have fifteen extra minutes, homemade BBQ sauce takes this dish to another level.

My simple BBQ sauce recipe goes like this: combine one cup of ketchup, a quarter cup of brown sugar, two tablespoons of apple cider vinegar, one tablespoon of Worcestershire sauce, a teaspoon of smoked paprika, and some garlic powder. Mix it all in a bowl and you’re done. That’s it. You can adjust the sweetness or add hot sauce if you like more heat. I usually double the batch because it keeps in the fridge for weeks.

Here’s the thing about BBQ chicken in the oven versus grilling. People ask me all the time which is better. Honestly, it depends on what you want. Grilling gives you those char marks and that smoky flavor from the flames. But baking gives you more control and consistent results. Plus, I can make it in January when there’s two feet of snow outside and my grill is buried somewhere in the backyard. On busy weeknights when I need something just as easy, I often turn to my one pan chicken and vegetables for similar convenience.

For oven-baked BBQ chicken thighs, I do something a little different with the timing. First, I season the chicken with just salt, pepper, and a bit of smoked paprika. I bake them plain for about twenty to twenty-five minutes to get them partially cooked. Then I pull them out and brush on a thick layer of BBQ sauce. Back in the oven they go for another fifteen to twenty minutes. This prevents the sauce from burning while the meat finishes cooking.

If you’re starting from frozen, you’ll need to adjust. Baked chicken thighs from frozen with BBQ sauce need that extra time I mentioned earlier. Get them mostly cooked through before adding sauce, or you’ll end up with burnt sauce and raw chicken, which is nobody’s idea of a good meal. Trust me, I’ve made that mistake once, and my smoke alarm made sure I never forgot it.

By the way, if you’re wondering how long to bake chicken thighs at 425 with BBQ sauce, I’d say thirty to thirty-five minutes total, but apply the sauce only in the last ten minutes. The higher temperature can make the sugars in the sauce burn quickly, so watch it carefully.

Want to get fancy? Try different BBQ styles. I sometimes make a Carolina-style mustard BBQ sauce or a Kansas City sweet and thick version. My kids prefer the sweet stuff, naturally, while I lean toward the tangier vinegar-based sauces. Making a couple different sauces and letting everyone choose their own makes it feel like a restaurant experience.

Is It Better to Bake Bone-In Chicken Thighs at 350 or 400?

This question comes up constantly, and I get why. The temperature makes a real difference in your final result. After years of experimenting and probably overcooking or undercooking more chicken than I’d like to admit, here’s what I’ve learned.

Baking at 350°F gives you more tender, fall-off-the-bone meat. The lower temperature cooks slower, which helps break down the connective tissue. This is my go-to when I have extra time and want super tender chicken. Plan on fifty to sixty minutes at this temperature. The downside? The skin doesn’t get quite as crispy.

Baking at 400°F is my weeknight winner. You get juicy meat and crispy skin in thirty-five to forty-five minutes. The higher heat renders the fat under the skin better, creating that golden, crunchy exterior everyone fights over. This is also better if you’re adding vegetables to the pan since they won’t turn to mush while waiting for the chicken to cook. Similar to how I prepare my quick chicken stir fry, timing and temperature control really matter.

So which is better? I’d say 400°F for most situations. It’s the sweet spot between cooking time and texture. But if you’re making a braise-style dish or cooking in sauce, 350°F works great. For crispy-skin lovers like me, always go 400°F or higher.

Funny enough, I’ve also tried 425°F thinking higher would be even better. Sometimes it is, but you have to watch more carefully. The difference between perfectly crispy and burned happens fast at that temperature. It’s like the difference between toasting bread and making charcoal, you know? If you enjoy quick, high-heat cooking, check out my 20 minute garlic shrimp recipe for another speedy option.

For boneless skinless chicken thighs recipe versions, I almost always use 400°F. They cook so fast that 350°F feels like watching paint dry, and you’re not getting crispy skin anyway since there isn’t any. Just keep a meat thermometer handy and pull them when they hit 165°F internally.

Health and Dietary Considerations

Let me be honest with you. For the longest time, I thought chicken thighs were the unhealthy option. Everyone around me was always talking about chicken breasts being the lean, healthy choice. My friend Sarah would order grilled chicken breast at every restaurant, claiming it was better for her. But then I started digging into the actual nutritional facts, and what I found surprised me. Turns out, baked chicken thighs aren’t the nutritional villain I’d been led to believe they were.

Yes, chicken thighs have more fat than breasts. But here’s what nobody tells you right away: that fat includes healthy monounsaturated fats, the same type found in olive oil and avocados. A four-ounce serving of chicken thigh without skin has about 232 calories, 25 grams of protein, and 13 grams of fat. Compare that to chicken breast at around 187 calories and 4 grams of fat, and sure, breast wins on paper. But the thigh keeps you fuller longer and provides important nutrients like iron, zinc, and B vitamins in higher amounts.

I remember when my husband started working out regularly and his trainer told him to eat more protein. He assumed that meant boring chicken breast every night. But when we switched some of those meals to chicken thigh recipes oven style, he actually stuck with his meal plan better. Why? Because the food tasted better, and he didn’t feel deprived. Sustainable eating matters more than perfect macros on a spreadsheet.

The skin is where things get tricky. Keeping the skin on adds calories and saturated fat. If you’re watching your intake closely, going with a boneless skinless chicken thighs recipe makes sense. You still get that rich flavor and tender texture, just with fewer calories and less fat. I do this about half the time now. When I want comfort food or I’m serving guests, skin stays on. For regular Tuesday dinners when I’m also having rice and vegetables, I skip the skin.

Another thing worth mentioning: chicken thighs are rich in selenium, which supports thyroid function and immune health. They also contain more iron than chicken breasts, which has been helpful in my household since my teenage daughter is often low on iron. Her doctor actually suggested incorporating more dark meat poultry into her diet. Who knew my love of thighs would turn into a prescription?

Can I Eat Chicken Thighs with IBS?

This question hits close to home because my sister developed IBS a few years ago. Watching her navigate food choices has been tough. She loves coming over for dinner but used to worry about what I’d serve. The good news? Chicken thighs can absolutely work for people with IBS, but preparation matters a lot.

The meat itself is generally well-tolerated. Protein from chicken doesn’t typically trigger IBS symptoms the way high-FODMAP foods do. The issues come from how you season and cook it. My sister learned quickly that garlic and onion, two of my favorite seasonings, were major triggers for her. That meant I had to rethink my usual baked chicken thighs recipe when she visited.

Here’s what I do now for IBS-friendly chicken thighs: I use garlic-infused oil instead of garlic powder. You get the flavor without the FODMAPs. For onion flavor, I substitute with the green parts of scallions, which are low-FODMAP. Fresh herbs like rosemary, thyme, and oregano work beautifully and don’t cause problems. I skip the paprika sometimes since bell peppers can bother some people with IBS, though smoked paprika in small amounts has been fine for my sister.

The cooking method helps too. Baking is gentler on sensitive stomachs than frying. Removing the skin reduces the fat content, which can be easier to digest for people whose IBS involves fat malabsorption. When I make boneless skinless chicken thighs for her, I keep the seasonings simple and avoid heavy sauces. A squeeze of lemon juice and some fresh herbs go a long way.

Portion size matters too. My sister does better with smaller servings of meat paired with safe carbs like rice or potatoes. Loading up on a huge serving of chicken, even prepared carefully, can still cause discomfort. Moderation and listening to your body makes all the difference. Everyone’s triggers are different, so what works for her might not work for someone else with IBS.

One more tip: if you’re dealing with IBS, keep a food diary when you’re trying new preparations. My sister discovered that she tolerates baked chicken thighs from frozen better than fresh sometimes, probably because the freezing process breaks down some of the fiber in any marinade ingredients. Weird, right? But our bodies are complicated machines.

Are Chicken Thighs Bad for LDL Cholesterol?

Alright, let’s talk about the cholesterol question because I get asked this one a lot, especially by friends who are trying to manage their heart health. My dad had high cholesterol, so this topic has always been on my radar. I want to give you the real story, not just the scary headlines.

First, the facts: yes, chicken thighs contain more saturated fat than chicken breasts, especially if you eat the skin. A serving of chicken thigh with skin has about 3 grams of saturated fat compared to about 1 gram in a skinless breast. Saturated fat can raise LDL cholesterol in some people. That’s the “bad” cholesterol that contributes to plaque buildup in arteries.

But here’s where it gets interesting. Not everyone responds to dietary saturated fat the same way. Some people’s cholesterol levels barely budge regardless of what they eat, while others are super sensitive. My dad was one of those sensitive types. His doctor told him to watch his saturated fat intake, which meant he worried he’d never enjoy chicken thighs again.

What we learned, though, is that moderation and preparation style matter more than complete elimination. When my dad switched to eating skinless thighs instead of thighs with skin, his cholesterol numbers improved while he still got to enjoy flavorful chicken. A boneless skinless chicken thighs recipe became his weeknight standard. He’d have the crispy-skinned version maybe once a month as a treat, and his doctor was fine with that.

The American Heart Association suggests limiting saturated fat to about 5 to 6 percent of total daily calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated fat max. One chicken thigh with skin fits into that budget, especially if the rest of your day includes healthy fats from nuts, fish, and olive oil. Understanding your recommended intake for various nutrients helps you make informed decisions about portions and frequency.

What matters more than obsessing over one food is your overall diet pattern. Are you eating vegetables? Whole grains? Are you moving your body regularly? My dad’s cardiologist explained that someone who eats chicken thighs with vegetables, brown rice, and a side salad is in better shape than someone eating a “healthy” chicken breast sandwich with white bread, mayo, and fries.

Another factor: how you cook matters. Baking or roasting chicken thighs is way better than frying them in a pan full of butter. The cooking method I’ve shared for baked chicken thighs uses minimal added fat. You brush on a little olive oil, which is heart-healthy, and let the oven do the work. You’re not adding extra saturated fat through the cooking process.

By the way, if you’re really concerned about cholesterol, talk to your doctor or a registered dietitian. They can run tests and give you personalized advice based on your health history. Some people with high cholesterol can eat moderate amounts of chicken thighs without problems. Others might need to be more careful. Generic advice from the internet, including from me, can only go so far.

Here’s my practical approach: if you love chicken thighs and want to keep them in your rotation, choose skinless versions most of the time. When you do eat skin-on thighs, balance your day with plenty of fiber-rich foods, healthy fats, and vegetables. Don’t eat them every single night if cholesterol is a concern. Mix in fish, beans, and yes, even some chicken breast occasionally. Variety keeps both your taste buds and your heart happy.

I make bbq baked chicken thighs for family gatherings now, and my dad enjoys them right alongside everyone else. He just takes smaller portions and loads up on the grilled vegetables I serve with them. Nobody feels deprived, and everyone enjoys the meal. That’s what sustainable healthy eating looks like in real life.

When you’re planning your weekly meals and looking for balanced options that don’t sacrifice flavor, browsing through collections of easy weeknight dinners can spark new ideas and help you maintain that variety your body needs.

The bottom line on health and chicken thighs? They’re not a “bad” food. They’re a protein source with more fat than chicken breast, sure, but also more flavor and different nutrients. For most people eating a balanced diet, they fit in just fine. If you have specific health concerns like IBS or high cholesterol, you can still enjoy them with some simple modifications. Remove the skin, watch your portions, choose your seasonings carefully, and pay attention to what else is on your plate. That’s the approach that’s worked in my kitchen, feeding everyone from my picky kids to my health-conscious dad to my sister with digestive issues. Food should bring joy, not stress. With a little knowledge and some smart preparation, chicken thighs can be part of a healthy, delicious life.

So go ahead and try that baked chicken thighs recipe tonight. Adjust it to fit your needs, play with different flavors, and most importantly, enjoy the process. Cooking is supposed to be fun. And when you pull those golden, juicy thighs out of the oven and your family actually gets excited about dinner? That’s when you know you’ve found a winner.

FAQ Section

Is it better to bake bone-in chicken thighs at 350 or 400?

I recommend 400°F for most situations because it gives you the best balance of juicy meat and crispy skin in about 35 to 45 minutes. The higher temperature renders the fat better and creates that golden exterior everyone loves. If you have extra time and want super tender, fall-off-the-bone meat, go with 350°F for 50 to 60 minutes. The lower temperature won’t crisp the skin as much but gives you incredibly tender results. For weeknight dinners, 400°F is my go-to every time.

Can I eat chicken thighs with IBS?

Yes, you can definitely eat chicken thighs if you have IBS, but preparation matters. The meat itself is generally well-tolerated since protein doesn’t contain FODMAPs. The trick is avoiding trigger seasonings like garlic and onion powder. Use garlic-infused oil and fresh herbs instead. Going skinless reduces fat content, which helps if fat triggers your symptoms. Start with smaller portions and keep a food diary to track how your body responds. Everyone’s IBS triggers are different, so pay attention to what works for you personally.

Are chicken thighs bad for LDL cholesterol?

Chicken thighs aren’t inherently bad for cholesterol, but they do contain more saturated fat than chicken breasts, especially with skin on. If you’re watching your LDL cholesterol, choose skinless thighs most of the time and watch your portion sizes. One skinless thigh fits into a heart-healthy diet when balanced with vegetables, whole grains, and other nutritious foods. Your overall eating pattern matters more than any single food. If you have high cholesterol, talk to your doctor about how chicken thighs fit into your specific dietary needs.

Should I bake my chicken thighs covered or uncovered?

Bake them uncovered if you want crispy skin. Covering with foil traps moisture and steam, which makes the skin soft and rubbery instead of golden and crunchy. The only time I cover chicken thighs is when I’m making a saucy, braised dish where I want the meat to cook in liquid. For standard baked chicken thighs, always leave them uncovered. If you’re using boneless skinless thighs and worried about drying out, you can cover them for the first half of cooking, then uncover to let the top brown.

How do I know when my baked chicken thighs are done?

Always use a meat thermometer inserted into the thickest part of the thigh without touching bone. The internal temperature should reach 165°F for safe eating. I usually pull mine out at 160°F and let them rest for five minutes since the temperature continues rising. If you don’t have a thermometer, pierce the thickest part with a knife and check that the juices run clear, not pink. But honestly, invest in a simple meat thermometer because guessing leads to either dry or undercooked chicken, and neither is fun.

Can I use frozen chicken thighs without thawing them first?

Absolutely! I do this all the time when I forget to plan ahead. Just add about 50% more cooking time to your recipe. So if your recipe calls for 40 minutes, plan for about 60 minutes from frozen. Make sure you still hit that 165°F internal temperature before serving. The texture might be slightly different than fresh, but honestly, most people can’t tell the difference once it’s seasoned and baked. It’s a lifesaver on those nights when you realize at 5 PM that you forgot to defrost dinner.

What’s the best way to get crispy skin on baked chicken thighs?

Pat the chicken completely dry with paper towels before seasoning. Moisture is the enemy of crispy skin. Rub a thin layer of oil or melted butter on the skin, then season generously. Bake at 400°F or higher on a wire rack set over a baking sheet if you have one, which allows air to circulate all around. Don’t overcrowd the pan because trapped steam prevents crisping. For extra crispy skin, you can finish them under the broiler for the last 2 to 3 minutes, but watch carefully so they don’t burn.

How long do leftover baked chicken thighs last in the fridge?

Properly stored in an airtight container, cooked chicken thighs last 3 to 4 days in the refrigerator. I always let them cool completely before storing to prevent condensation, which makes them soggy. They’re great for meal prep because they reheat well and stay moist. You can also freeze them for up to 3 months. I often make a double batch on Sunday and use the leftovers for quick lunches or easy dinners later in the week. Just reheat in the oven at 350°F for about 10 minutes or microwave until heated through.

What should I serve with baked chicken thighs?

The possibilities are endless, which is why I love this dish so much. Roasted vegetables like broccoli, Brussels sprouts, or carrots cook at the same temperature and can share the oven. Rice, quinoa, or mashed potatoes make great sides that soak up the pan juices. A simple green salad with vinaigrette balances the richness of the chicken. For a complete sheet pan meal, add potato wedges and vegetables right on the same pan. My family loves them with garlic bread and steamed green beans for an easy weeknight meal.

Can I marinate chicken thighs before baking them?

Yes, marinating adds amazing flavor and helps tenderize the meat even more. I usually marinate for at least 2 hours or up to 24 hours in the refrigerator. Don’t marinate longer than a day because the acid in marinades can make the texture mushy. If your marinade contains sugar or honey, watch carefully while baking since it can burn. You can use the marinade as a baste during cooking if you boil it first for food safety, or just discard it and rely on the flavors that have already soaked into the meat.