Chicken thighs are a versatile and flavorful cut of meat, perfect for those following a ketogenic (keto) diet. They are more forgiving than chicken breasts, remaining juicy and delicious even if slightly overcooked. This article provides a variety of keto-friendly chicken thigh recipes, including options for the Instant Pot, oven-baked, and skillet cooking. These recipes are designed to be simple, fast, and packed with flavor, making them ideal for weeknight dinners or meal prep.
Creamy Garlic Chicken Thighs
This recipe offers a taste of France with a keto twist. The combination of garlic, Dijon mustard, and Herbes de Provence creates a rich and satisfying sauce.
Ingredients
- Chicken thighs
- Dijon mustard
- Garlic
- Herbes de Provence
- Butter
- Cream
- Olive oil
- Salt and pepper
Instructions
Instant Pot Method
- Marinate the chicken thighs with a mixture of olive oil, Dijon mustard, vinegar, salt, pepper, garlic, and Herbes de Provence. Marinate for at least 30 minutes, or up to 3 days in the refrigerator.
- Turn the Instant Pot to Sauté and melt butter.
- Sauté chopped garlic for 2-3 minutes.
- Add the chicken thighs, browning lightly on one side (3-5 minutes). Reserve the marinade.
- Add the marinade and 1/4 cup of water to the Instant Pot.
- Close the Instant Pot and cook at High Pressure for 5 minutes.
- Release pressure. Remove chicken and set aside.
- Stir in 1/4 cup cream and mix well with the liquid in the pot.
- Pour the sauce over the chicken thighs and serve.
Stovetop Method
- Marinate chicken thighs as described above.
- Heat a heavy-bottomed pan (such as cast iron) over medium-high heat. Add butter and melt.
- Sauté chopped garlic for 2-3 minutes.
- Add the chicken thighs, browning lightly on one side (3-5 minutes). Reserve the marinade.
- Add the marinade and 1/4 cup water.
- Cover the pot and cook for 10 minutes, turning the thighs halfway through. Ensure an internal temperature of 165°F.
- Remove the chicken and set aside.
- Add 1/4 cup cream to the pot, mixing well with the liquid.
- As soon as the sauce thickens, pour it onto the chicken thighs and serve.
Tips
- Marinating the chicken for a longer time will result in more tender meat.
- For a more complete meal, add mushrooms to the dish.
- Double the sauce ingredients and save the extra sauce to serve over asparagus or other steamed vegetables.
Crispy Keto Baked Chicken Thighs
This recipe focuses on achieving perfectly crispy skin without the mess of pan-frying. The secret ingredient is baking powder, which helps to dry out the skin and create a satisfying crunch.
Ingredients
- Bone-in, skin-on chicken thighs
- Baking powder (not soda)
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Dried oregano
- Onion powder
Instructions
- Preheat oven to 250°F. Line a sheet tray with foil and top with a baking rack. Spray the wire rack with cooking spray.
- Trim each chicken thigh of any excess fat or skin with a sharp knife.
- Combine all of the seasonings and baking powder in a small bowl.
- Place the chicken in a bag or a bowl with a lid and top with the seasonings. Secure the bag or bowl and shake vigorously, being sure the chicken thighs are evenly coated in the seasonings.
- Place the chicken thighs on the baking tray, evenly spaced.
- Bake at 250°F for 30 minutes.
- Increase the oven temperature to 425°F and bake for another 25 minutes, until the skin is crispy and the internal temperature reaches 165°F.
Tips
- Ensure the chicken thighs are dry before applying the seasonings for maximum crispiness.
- Use a wire rack to allow air to circulate around the chicken, promoting even cooking and crisping.
- Feel free to experiment with different seasonings to customize the flavor.
Sheet Pan Greek Chicken Thighs
This recipe combines the ease of a sheet pan dinner with the vibrant flavors of Greek cuisine. It's a low-carb, keto-friendly, and gluten-free option that's loaded with vegetables and savory goodness.
Ingredients
- Bone-in, skin-on chicken thighs
- Extra virgin olive oil
- Lemon juice
- Apple cider vinegar
- Garlic powder
- Kosher salt
- Black pepper
- Fresh dill
- Minced garlic
- Green bell pepper
- Red onion
- Zucchini
- Cherry tomatoes
- Feta cheese
- Parsley
- Kalamata olives
Instructions
- Preheat oven to 400°F.
- In a large mixing bowl, whisk together extra virgin olive oil, lemon juice, apple cider vinegar, garlic powder, kosher salt, black pepper, fresh dill, and minced garlic.
- Add the chicken thighs to the bowl and marinate for at least one hour, or overnight in the refrigerator.
- Slice the green bell pepper, red onion, zucchini, and cherry tomatoes. Add the vegetables to a sheet pan. Drizzle with extra virgin olive oil and season with salt.
- Remove the chicken from the marinade and place on the sheet pan with the vegetables.
- Bake for 45 minutes, or until the internal temperature of the chicken reaches 165°F. For extra crispy skin, broil for the last 4 minutes of cooking.
- Remove from oven and top with feta cheese, parsley, and kalamata olives.
Tips
- Boneless, skinless chicken thighs can be used, but the cook time will need to be adjusted. They may be done in as little as 30 minutes.
- Lining the baking sheet with parchment paper can make for easier cleanup.
- This recipe is great for meal prep. Store portions in airtight containers for up to 5 days.
Whole30-Keto Greek Chicken Thighs
This variation on Greek chicken thighs is compliant with both Whole30 and keto diets. The marinade features non-dairy yogurt, lemon zest, and a blend of spices for a tender and flavorful result.
Read also: Creamy Keto Ranch Chicken Recipe
Ingredients
- Chicken thighs
- Non-dairy yogurt
- Lemon zest
- Fresh garlic
- Spices
Instructions
- Preheat oven to 400°F.
- In a bowl, whisk together all ingredients except chicken.
- Add chicken and stir until all chicken is covered in marinade.
- Allow to sit for at least 30 minutes.
- Place chicken skin side up on a rimmed cookie sheet (line with parchment paper for easy cleanup).
- Spoon any remaining marinade onto the chicken.
- Cook for 35 minutes, ensuring chicken is cooked through.
Tips
- Using chicken thighs instead of breasts helps to keep the chicken moist and flavorful.
Creamy Lemon Garlic Chicken Thighs
This recipe combines the richness of cream with the brightness of lemon and garlic for a delightful and easy-to-make dish.
Ingredients
- Bone-in chicken thighs, skin on
- Extra-virgin olive oil or ghee
- Salt
- Freshly ground black pepper
- Italian Seasoning
- Cayenne pepper
- Garlic cloves
- Heavy whipping cream
- Chicken broth or chicken bone broth
- Parmesan cheese
- Lemon
- Dried parsley
Instructions
- Preheat the oven to 375°F.
- In an oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat.
- Pat the chicken thighs dry with a paper towel, and season both sides with salt, pepper, Italian seasoning, and cayenne pepper.
- Cook for 3 minutes per side, until the skin is crispy and golden.
- Remove the chicken from the skillet, and set aside on a plate. If necessary, drain extra fat from skillet.
- In the skillet, add the remaining 1 tablespoon of olive oil and garlic and sauté for 1 minute.
- Stir in the heavy cream, chicken broth, parmesan cheese, lemon juice, and dried parsley. Let sauce just barely boil and reduce the heat to low.
- Add the chicken back to the skillet and bake for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened.
Tips
- Use an oven-safe skillet for easy transfer from stovetop to oven.
- Adjust the amount of cayenne pepper to your desired level of spiciness.
Almond Pesto Chicken Thighs
This Instant Pot recipe combines chicken thighs with a vibrant almond pesto and a medley of vegetables for a quick and flavorful meal.
Ingredients
- Bone-in, skin-on chicken thighs
- Olive oil
- Sliced button mushrooms
- Asparagus
- Chicken broth
- Fresh basil leaves
- Slivered almonds
- Garlic
- Grated Parmesan cheese
- Salt and pepper
Instructions
- Select SAUTÈ on the Instant Pot. When the pot is hot, add 1 tbsp of the olive oil. Add the mushrooms and cook for 1 minute. Add the asparagus and cook, stirring frequently, until the mushrooms are tender, about 4 minutes. Remove the vegetables from the pot and set aside.
- Add 1 tbsp of the olive oil to the pot. Sprinkle the chicken with salt and pepper. Cook the chicken until browned on both sides, about 3 minutes per side.
- Add the broth and use a spatula to scrape up any browned bits from the bottom of the pot. Select CANCEL.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 8 minutes. At the end of the cooking time, use a natural release to depressurize.
- Meanwhile, in a food processor, combine the basil, almonds, and garlic and pulse to coarsely chop. Add the remaining 3 tbsp of olive oil and process until almost smooth. Stir in the Parmesan. Season to taste with salt and pepper.
- Remove the chicken from the pot along with oil but 2 tbsp of the cooking liquid. Select SAUTÈ. Add 1 tsp pesto and the mushroom-asparagus mixture to the reserved cooking liquid in the pot and toss. Spread the remaining pesto on top of the chicken and place on top of the vegetables in the pot. Cover with the lid and heat for 1 minute. Select CANCEL.
- Serve the chicken over the asparagus and mushrooms with sauce over the top.
Tips
- Adjust the amount of pesto to your liking.
- Use a natural pressure release to prevent the chicken from drying out.
Clean Keto Chicken Thighs
This Instant Pot recipe focuses on simple, clean ingredients for a healthy and flavorful meal. The combination of lemon, garlic, and thyme creates a bright and aromatic dish.
Ingredients
- Bone-in, skinless chicken thighs
- Lemon
- White wine or chicken broth
- Garlic
- Dried thyme
- Fine Himalayan pink salt
- Black pepper
- Butter or ghee
- Heavy cream
- Grated Parmesan cheese
Instructions
- Place the lemon slices, wine, garlic, and 1∕₂ cup water in the Instant Pot. Season the chicken with 1∕₂ teaspoon of the thyme, the pink salt, and pepper. Place the chicken in the pot.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 15 minutes. At the end of the cooking time, quick-release the pressure.
- Open the pot and transfer the chicken thighs to a serving platter. Cover with foil to keep warm. Keep the lemon and garlic in the pot.
- Select SAUTÉ and add the remaining 1∕4 teaspoon thyme, the butter, cream, and Parmesan. Simmer until the sauce is reduced and slightly thickened, 2 to 3 minutes. Select CANCEL.
- Pour the sauce over the chicken thighs and serve.
Tips
- Using skinless chicken thighs keeps the recipe lean and healthy.
- Quick-releasing the pressure helps to prevent the chicken from overcooking.
Indian Butter Chicken Thighs
This Instant Pot recipe brings the flavors of classic Indian butter chicken to your kitchen with a keto-friendly twist.
Ingredients
- Boneless, skinless chicken thighs
- Fine Himalayan pink salt
- Cracked black pepper
- Butter or ghee
- Garlic
- Onion
- Jalapeño pepper
- Garam masala
- Fresh ginger
- Ground cumin
- Ground turmeric
- Heavy cream or coconut cream
- Fresh cilantro
Instructions
- Season the chicken with 1 teaspoon of the pink salt and pepper. Select SAUTÉ on the Instant Pot. Add 1 tablespoon of the butter, and the minced garlic. When the butter is melted and hot, add half of the chicken in a single layer. Cook until browned on both sides, 6 to 8minutes, turning once. Remove the chicken from the pot and repeat with the remaining chicken and 1 additional tablespoon of butter.
- Add the onion and jalapeño to the pot. Cook, stirring often, until tender, 2 to 3 minutes. Stir in the garam masala, ginger, cumin, turmeric, and 3∕₄ teaspoon pink salt. Cook for 1 minute. Return the chicken to the pot. Select CANCEL.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 10 minutes. At the end of the cooking time, use a natural release for 10 minutes to depressurize, then quick-release the remaining pressure.
- Stir in the heavy cream or coconut cream and cilantro. Serve hot.
Tips
- Adjust the amount of jalapeño pepper to your desired level of spiciness.
- Using coconut cream makes this recipe dairy-free.
Chicken and Green Chile Soup
This Instant Pot recipe offers a comforting and flavorful soup with a Southwestern kick.
Read also: Low-carb chicken nuggets recipe.
Ingredients
- Olive oil
- Poblano peppers
- Jalapeño peppers
- White onion
- Garlic
- Chicken broth
- Ground cumin
- Dried oregano
- Fine Himalayan pink salt
- Black pepper
- Bone-in chicken thighs, skin removed
- Sour cream
- Fresh cilantro
- Lime wedges
Instructions
- Select SAUTÉ on the Instant Pot. When the pot is hot, add the olive oil. Add the poblanos, jalapeños, onion, and garlic to the hot oil and cook, stirring, until the vegetables are tender, 3 to 4 minutes. Select CANCEL.
- Add the broth, 2 cups water, the cumin, oregano, pink salt, and black pepper to the pot. Stir to combine. Add the chicken.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 15 minutes. At the end of the cooking time, use a natural release to depressurize for 10 minutes, then quick-release the remaining pressure. Select KEEP WARM.
- Carefully transfer the chicken to a cutting board. Use a fork to remove the chicken from the bone and shred it. Return the chicken to the pot (discard the bones).
- Stir the sour cream into the pot until fully incorporated.
- Serve with chopped fresh cilantro and lime wedges.
Tips
- Adjust the amount of jalapeño pepper to your desired level of spiciness.
- Removing the skin from the chicken thighs keeps the recipe lean and healthy.
Oven "Grilled" Asian Chicken Thighs
This recipe utilizes the oven to mimic the flavors and textures of grilled chicken, with a flavorful Asian-inspired sauce.
Ingredients
- Bone-In Skin-On Chicken Thighs
- Olive Oil
- Reduced Sugar Ketchup
- Rice Wine Vinegar
- Sriracha
- Minced Garlic
- Minced Ginger
- Xanthan Gum
- Raw Spinach
- Red pepper flakes
- Salt and pepper
Instructions
- Preheat oven to 425F.
- Pat chicken dry and season skin-side with salt and pepper.
- Mix all sauce ingredients together in a small container until a thick paste is formed. Add xanthan gum to thicken the oily paste so that we can really get in every corner and crevice of the chicken, covering all of it completely and then cooking it to perfection.
- Rub sauce all over chicken, both top and bottom. Then lay on a wire rack over a baking sheet covered in foil.
- Bake for 40-50 minutes until skin is crisp and charring appears.
- Remove from oven and let rest for a few minutes.
- Mix 4 cups of spinach, 1 tsp. red pepper flakes, and the leftover chicken fat from the pan together. Add salt and pepper if you need to, then serve warm!
Tips
- Using a wire rack allows air to circulate around the chicken, promoting even cooking and crisping.
- Don't be afraid to let the chicken char for authentic grill flavor.
Keto Chicken Thighs with Mushroom Sauce
This recipe features juicy chicken thighs smothered in a creamy mushroom sauce, perfect for meal prep or a dinner party.
Ingredients
- Boneless, skinless chicken thighs
- Salt
- Ground black pepper
- Unsalted butter
- Onions
- Garlic
- Mushrooms
- Heavy cream
- Green onions
Instructions
- Season the chicken thighs from both sides with salt and black pepper to taste.
- Heat a large skillet over a medium-high heat and add the butter.
- When the butter has melted, add the onions and garlic and cook until they started browning.
- Place the chicken thighs onto the skillet and fry on each side for 8 minutes or until golden brown. When the chicken has a nice, crispy crust on both sides and is no longer pink in the center, transfer it from the skillet to a clean plate and set aside.
- On the same skillet, cook the mushrooms for about 5 minutes or until they reduce in size and started browning.
- Add the heavy cream, season with salt and black pepper to taste, and cook for an additional 5-10 mins.
- Serve hot, topped with freshly chopped green onions with CREAMY KETO CAULIFLOWER MASH, LOW CARB KETO CAULIFLOWER RICE to complete your perfect keto mushroom chicken dish.
Tips
- Use a variety of mushrooms for a more complex flavor.
- Serve with cauliflower mash or cauliflower rice for a complete keto meal.
Read also: Chicken and Brown Rice: A Healthy Choice