Chicken Thighs Keto Recipes
When I first made this chicken thighs keto recipes I knew I had struck gold. Crispy skin, juicy meat, and so much flavor packed into each bite made it an instant hit for dinner. I couldn’t believe how easy it was to prepare, with minimal mess and maximum satisfaction!
It’s become one of my go-to dishes, not just because it’s keto-friendly, but because the deliciousness appeals to everyone at the table. Trust me, once you try this recipe, you’ll keep coming back to it.
Credit: heretocook
Ingredients
- 8 bone-in, skin-on chicken thighs
- 2 tablespoons baking powder (not soda!)
- ½ tablespoon kosher salt
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
Note: This recipe serves 8 people.
Variations
If you’d like to switch things up, here are some great variations to consider:
- Sugar-Free Option: Use stevia or monk fruit powder if you prefer a touch of sweetness in the seasoning.
- Spicy Twist: Add chili powder or cayenne pepper for heat.
- Herbal Flavoring: Substitute oregano with thyme or rosemary for a fresh, aromatic taste.
- Low-Sodium: Reduce the salt or use a salt-free seasoning blend.
- Boneless Alternative: Try with boneless thighs, keeping in mind they won’t be as crispy.
You can also enjoy similar recipes like chicken thighs baked for more variety.
Cooking Time
Here’s how much time you’ll need for this simple, satisfying dish:
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 10 minutes
Equipment You Need
These tools will make preparing chicken thighs keto an absolute breeze:
- Sheet Pan with Rack: Keeps the chicken elevated for even cooking and crispy skin.
- Aluminum Foil: Reduces the mess on your sheet pan.
- Mixing Bowl/Ziploc Bag: Helps coat the chicken evenly with the spices.
- Instant-Read Thermometer: Ensures the chicken is cooked to a safe 165°F.
- Tongs: Makes handling the chicken thighs effortless.
How to Make Chicken Thighs Keto?
This recipe involves a few simple steps to achieve crispy, flavorful perfection.
Step 1: Preheat the Oven
Preheat your oven to 250°F. Line a sheet pan with aluminum foil for easy cleanup and place a baking rack on top. Lightly spray the rack with cooking spray to prevent sticking.
This low-temperature start renders the chicken fat slowly, ensuring an extra-crispy finish later when we crank up the heat.
Step 2: Prep Your Chicken
If your chicken thighs have excess fat or skin, trim them with a sharp knife. Then, pat the thighs dry with a paper towel. Dry skin is crucial for that crispy texture!
Combine the baking powder, kosher salt, smoked paprika, garlic powder, oregano, and onion powder in a small bowl. Place the chicken thighs in a large Ziploc bag, add the seasoning mixture, and shake until the thighs are thoroughly coated.
Step 3: Bake Low and Slow
Arrange the seasoned chicken thighs on the prepared baking rack, skin side up. Bake in the preheated oven at 250°F for 30 minutes. This slow bake allows the fat beneath the skin to start rendering without filling your kitchen with smoke.
Step 4: Crank Up the Heat
After 30 minutes, increase the oven temperature to 425°F and bake for an additional 25-30 minutes. Don’t forget to check the internal temperature; the thighs are done when they reach 165°F. The result? Golden, crispy skin and deliciously tender meat!
Credit: allrecipes
Why You’ll Love This Recipe?
Here’s why this chicken thighs keto recipes is bound to become a favorite:
- Crispy Goodness: The baking powder ensures an irresistibly crunchy exterior.
- Low-Carb Perfection: Deliciously keto-friendly with only 2 net carbs per serving.
- Simple Process: Easy steps with no skillet mess or grease splatter.
- Family-Friendly: Everyone at the table, keto or not, will enjoy this dish.
- Customizable: Easily tweak the flavors to suit every palate.
How to Serve Chicken Thighs Keto?
For a complete keto meal, serve these crispy chicken thighs alongside low-carb sides. Think sautéed zucchini noodles, mashed cauliflower, or roasted Brussels sprouts. You can also garnish them with fresh parsley or a squeeze of lemon juice to brighten the flavors. If you’re meal-prepping, these thighs pair well with a creamy coleslaw or a keto-friendly salad. You can also explore chicken thighs with brussel sprouts for a perfect pairing.
Nutritional Information
Here’s the breakdown per serving of this delicious recipe:
- Calories: 195
- Protein: 17 g
- Carbohydrates: 2 g
- Fat: 14 g
Make Ahead and Storage
This recipe is ideal for meal prep or storing leftovers for easy weeknight dinners.
Cooked chicken thighs can be refrigerated in an airtight container for up to 4 days. When reheating, I recommend using an oven, air fryer, or stovetop skillet to maintain the crispy texture. Avoid the microwave for reheating, as it causes the skin to lose its crunch and become chewy. For longer storage, these thighs can be frozen for up to 3 months. Just thaw in the fridge overnight before reheating.
Tips for Making the Recipe
Here are a few lessons I’ve learned to make this recipe even better:
- Don’t Skip the Baking Powder: It’s the key to super crispy skin.
- Use a Rack: Elevating the chicken allows the fat to drip off, resulting in crispier skin.
- Season Generously: The spice blend is what drives the flavor home. Don’t skimp!
- Preheat the Oven Properly: Starting with the right temperature ensures the best results.
- Rest Before Serving: Allowing the meat to rest for 5 minutes keeps it juicy.
Can I Eat Chicken Every Day on Keto?
Yes, you can enjoy chicken daily on a keto diet, as it is high in protein and low in carbs. However, it’s important to vary your diet to ensure you’re getting a range of nutrients. Adding healthy fats like avocados, olive oil, or cheese to your chicken dishes can also help meet your keto macro goals. Eating chicken every day is fine as long as it’s cooked in a balanced, enjoyable way like this recipe!
This keto chicken thigh recipe combines simplicity, crunch, and flavor, making it a winner for low-carb enthusiasts and chicken lovers alike. You’ll love how the skin crisps up while the meat stays perfectly tender. Once you try these, you’ll come back to this recipe time and time again!
For more inspiration, check out these steak recipes to diversify your keto meal plan.
