This Keto Chicken Thighs Recipe is super crispy and so easy to make and with no dirty skillet or grease splattered all over your kitchen! They are a frequent weeknight meal in my house because everyone loves baked crispy chicken thighs and it is definitely kid friendly.
These keto baked chicken thighs are the perfect comfort food weeknight dinner. and so much easier than pan frying! I can guarantee you the whole family will love this easy chicken recipe.
Chicken thighs are my favorite cut of meat and the best part of the chicken. Unlike chicken breasts, they stay juicy and flavorful, even when they are overcooked. The crispy skin is like a delicious chip! This keto recipe only has 2 net carbs per serving.
Anytime I buy skin-on chicken, its going to be used to make these keto chicken thighs recipe. I might not always buy the ones with the bone and skin on, though. Having boneless chicken thighs is nice because they are easy to cook. I will then use my recipe for Baked Boneless Skinless Chicken thighs. Also, when I am in a time crunch, I will opt for my Air fryer Chicken Thighs recipe because it can be finished in around 40 minutes.
This section explains how to choose the best ingredients for this keto chicken thighs recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Chicken thighs—Of course, you’ll need bone-in, skin-on chicken thighs for this juicy chicken thighs recipe. If they are frozen, they will need to be thawed and trimmed of any excess fat. Sometimes the chicken comes in the package with a lot of excess skin and fat. You will want to trim that off.
Baking powder – This might be a surprise ingredient for a crispy chicken thigh recipe but trust me! The baking powder (not soda!) helps the chicken skin get super crispy! You will not be able to taste it after cooking, promise!.
Salt, black pepper, smoked paprika, garlic powder, dried oregano, and onion powder are the only other simple ingredients that are left. This seasoning mix will give the chicken thighs so much flavor.
Are Chicken Thighs Keto? Your Complete Guide to Keto Chicken Thighs
People who are on the ketogenic diet eat a lot of chicken thighs. Chicken thighs are a great food for people following the keto diet because they are high in fat and have a great meaty flavor. But are chicken thighs keto? What’s the best way to cook them? How can you add them to your low-carb diet? This complete guide will tell you everything you need to know to make chicken thighs a regular part of your keto diet.
What Makes Chicken Thighs Keto?
There are a few key factors that make chicken thighs an excellent keto food:
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High in fat. There is more saturated fat and monounsaturated fat in chicken thighs than in chicken breasts. This fits the macros for keto diets perfectly.
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Low in carbs. There are no carbs in a 3-ounce serving of chicken thighs. Skin-on thighs are even better, providing additional fat.
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Nutrient dense. Chicken thighs provide niacin, selenium, vitamin B6 and B12, phosphorus, and zinc. The fat content makes them more nutrient dense than leaner cuts.
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Flavorful and juicy. It’s impossible to beat the flavor of chicken thighs. They stay moist when cooked, unlike dry chicken breasts.
Comparing Chicken Thighs to Breasts
Chicken breasts are often considered the healthier option, but chicken thighs have some advantages:
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More total fat and calories in thighs, from both the meat and the skin.
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Much higher in monounsaturated fat, the “good” kind associated with health benefits.
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Twice as much B12, zinc, and niacin than chicken breasts.
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Much harder to overcook thighs compared to delicate chicken breasts.
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Incredibly versatile for keto recipes from grilling to slow cooking and more.
Chicken breasts are leaner, with a bit more protein and less fat. But chicken thighs offer more robust keto macros, in addition to being budget-friendly and easy to cook.
Best Ways to Cook Keto Chicken Thighs
From oven baking to slow cooking, chicken thighs excel with all cooking methods:
Baked Chicken Thighs
Baked chicken thighs develop insanely crispy skin in the dry heat of the oven. Letting them roast uncovered leads to the crispiest results. Use a simple seasoning of salt, pepper, garlic powder, paprika, and thyme. Bake at 400°F for 40-50 minutes.
Grilled Chicken Thighs
The grill adds great flavor to chicken thighs with nice char marks. Grill over direct high heat for 6-8 minutes per side. Brush on a sugar-free barbecue sauce during the last few minutes.
Slow Cooker Chicken Thighs
The slow cooker tenderizes chicken thighs and infuses them with flavor. Add thighs to the slow cooker with salsa, Buffalo sauce, or cream of mushroom soup. Cook on low heat for 4-6 hours.
Instant Pot Chicken Thighs
Pressure cooking makes super quick and tender keto chicken thighs. Add thighs along with seasonings, broth, and veggies to the Instant Pot. Pressure cook for 15 minutes then let naturally release.
Air Fryer Chicken Thighs
The air fryer crisps up chicken thighs with hardly any oil needed. Coat thighs in seasoning and air fry at 400°F for 15-18 minutes, flipping halfway.
Poached Chicken Thighs
Poaching chicken thighs in broth, wine, or lemon juice makes them super tender and moist. Great for chicken salads or shredding for meals later in the week.
Fried Chicken Thighs
You can still enjoy fried chicken on keto by using pork rinds or almond flour for the coating. Fry in the air fryer or shallow fry in avocado oil for a crispy low-carb treat.
Chicken Thigh Meal Prep Ideas
Prepping keto chicken thighs in advance makes it easy to throw together quick meals all week long. Here are some meal prep ideas:
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Make a batch of baked or grilled thighs to use in lunches and dinners. Heat up and serve with microwaved veggies.
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Shred poached, baked, or instant pot chicken thighs. Use for chicken salad, wraps, casseroles, and more.
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Portion chicken thighs into freezer bags along with marinades or seasoning. Defrost and cook as needed.
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Prepare several seasoned variations like lemon garlic, buffalo and ranch, taco spice, etc.
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Cook once, use twice! Roast chicken thighs for one meal, then use leftovers for soups, stir frys, and skillet meals.
Satisfying Recipes with Chicken Thighs
From comforting casseroles to lighter Greek meals, these recipes make chicken thighs the star:
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Chicken Enchilada Casserole – Chicken thighs baked under layers of enchilada sauce, cheese, and tortillas.
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Chicken Cordon Bleu – A keto take on this classic dish with chicken thighs wrapped around ham and cheese.
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Chicken Tikka Masala – Chicken marinated in spiced yogurt and simmered in aromatic tomato curry sauce.
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Chicken Gyros – Greek chicken thighs with lemon, oregano, and garlic served in lettuce wraps.
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Chicken Bacon Ranch Pizza – Cauliflower pizza crust topped with ranch seasoned chicken thighs and bacon.
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Buffalo Chicken Dip – Shredded chicken thighs in a creamy, spicy cheese dip. The ultimate game day appetizer!
Chicken Thighs on Keto: Final Tips
- Buy bone-in, skin-on chicken thighs and cook them properly to maximize crispiness and flavor.
- Season simply with spices and herbs you have on hand to keep recipes easy and budget-friendly.
- Cook once, use twice. Cook a batch of thighs and repurpose leftovers for quick keto meals all week.
- Mix up prep methods from oven baking to air frying, slow cooking, grilling and more. Variety keeps meals interesting.
- Use thighs in classic comfort foods like casseroles, pizza, wraps, salads, and more for perfect keto options.
With their stellar nutrition stats, juicy texture, and versatility, chicken thighs deserve a regular spot on your keto menu. Try out some new chicken thigh recipes today!
Keto Chicken Thighs Storage and reheating instructions
- Storage: These can be kept in the fridge for up to 4 days in an airtight container. You can also make this recipe ahead of time and freeze it with a quick side dish like green beans topped with Parmesan cheese.
- Putting them back together: You can do this in the oven, in the air fryer, or in a skillet over medium-high heat with a little avocado oil. The skin will get chewy and not very tasty if you put it in the microwave.
Why did my house fill with smoke? This is more than likely from a dirty oven. no offense, my oven is dirty too! The old baked on stuff in your oven is more than likely smoking under the high temperature.
Can I just mix the seasonings beforehand and then coat each chicken thigh in the seasonings. like shake n bake? Definitely! Many people have used this method and it works great.
Can I use boneless chicken breast instead of boned chicken breast? Yes, you can, but you will need to leave out the baking powder. Also, make sure they do not go over 165F while cooking so they do not dry out. Bake them in a 400F oven for about 25 minutes. The cooking time will vary depending on the size of the chicken.
How to make keto chicken thighs in the oven
This section explains how to make this keto chicken thighs recipe step by step. The full printable recipe card is near the bottom of this page.
- First, we heat up the oven and line a sheet tray with foil to keep things as clean as possible. Next, we put a baking rack on top of the foil-lined sheet tray. This will help the chicken’s juices drain so it gets nice and crispy.
- This bag holder is great for putting all the chicken thighs in a zip-top bag. Then I like to sprinkle all the spices on top of them. Before you zip the bag shut, give it a quick shake to make sure all the seasonings are spread out evenly. Pay close attention to this step, especially since there is baking powder in it.
3. Now we place the chicken thighs on the baking tray, evenly spaced. Bake them in the pre-heated oven at 250F for 30 minutes to start rendering the fat from the skin without smoking up your house. Then we are going to crank up the heat to 425F for 25 minutes and let the chicken skin get nice and crispy and the inner meat will be so juicy. Make sure the internal temperature of your chicken is 165F using an instant-read thermometer. I check this by inserting an internal meat thermometer probe in the center of the chicken, avoiding the bone.
- Make sure to season the chicken thighs evenly. You don’t want a lot of baking powder on one of your chicken pieces!
- If the chicken pieces are frozen, you should thaw them in a safe way, like putting them in a container with a lid and putting it in the fridge overnight.
- This is the best way to get skin that is really crispy. It can also be used to make chicken legs and wings really crispy! This is how I make my Garlic Parmesan Chicken Wings.
- Baking powder: You can leave this out if you want to. Your chicken thighs will still taste great, but the skin won’t get as crispy. You can also use arrowroot powder instead of the cornstarch.
- Spices: You can season this recipe with any spices you like. For extra heat, you could add some cayenne pepper or red pepper flakes.
- Boneless Skinless Chicken Thighs: I don’t think this recipe is good for boneless skinless chicken thighs. Use this recipe instead.
BEST CRISPY CHICKEN! How to Make Keto Juicy Crispy Baked Chicken Thighs or Breasts | ONLY 1 CARB!
FAQ
Are chicken thighs keto friendly to eat?
Chicken thighs are perfect for a keto diet, so long as you skip the sugary sauces and carb filled breadings. For keto, chicken thighs are a good choice because they have a lot of protein and a little more fat than leaner white meat. This will help you feel full for longer.
Are chicken thighs high in carbs?
Chicken thigh: 208 calories
Protein: 28.8 g. Carbs: 0 g.
What part of chicken is best for keto?
If you’re looking for a way to increase your protein intake, chicken thighs are one of the best keto-friendly choices. Sep 3, 2020.
Are keto chicken thigh recipes easy?
A re you looking for easy Keto chicken thigh recipes to serve for dinner? These quick and easy Keto chicken thighs are crispy on the outside and juicy inside, with the simplest seasonings you already have in your pantry. Incredibly easy to make, these Keto chicken thigh recipes are low-carb-friendly and are perfect for dinner any night of the week!.
Are keto chicken thighs low-carb?
If you want to make low-carb chicken thighs for dinner any night of the week, these recipes are for you! They include slow cooker chicken thighs, pan-seared chicken thighs, air fryer chicken thighs, Instant Pot chicken thighs, grilled chicken thighs, and many more. Enjoy! 1.
Can you eat chicken thigh on a keto diet?
Coupled with the char from the grill, this chicken is sensational. Live the low-carb lifestyle with these keto chicken recipes! Enjoy fajitas, skillet meals, and fried chicken with these tempting dishes. Select your favorite recipe. Organize all the required ingredients. Prep a chicken thigh recipe in 30 minutes or less!.
Are keto chicken thighs dairy free?
Keto Chicken Thighs A creamy mustard sauce makes these skin-on chicken thighs so flavorful, and your family will love the crispy skin. It is a tasty dairy free recipe. You will love these Keto Chicken Thigh Recipes. They are delicious and easy to make. 25 keto chicken thighs the entire family will love.
Are fried chicken thighs keto?
Easy Keto Fried Chicken Thighs are the most delicious, juicy, and crunchy chicken thighs you’ll ever make with no extra carbs! Instant Pot Keto Low-Carb Creamy Garlic Tuscan Chicken Thighs with {VIDEO} is a quick and easy healthy pressure cooker recipe with sundried tomatoes, spinach, and a cream cheese and parmesan cream sauce.
How long do you cook chicken thighs on a keto diet?
Bake them in a 400F oven for about 25 minutes. The cooking time will vary depending on the size of the chicken. Cooks Illustrated taught me a trick that makes the skin on bone-in chicken thighs nice and crispy. You will make this low-carb recipe over and over again.