Chicken thighs are a versatile and flavorful cut of meat, perfect for those following a ketogenic (keto) diet. They are naturally high in protein and fat, making them ideal for keto meal planning. Unlike chicken breasts, chicken thighs remain juicy and flavorful even when slightly overcooked, offering a safety net for novice cooks. The crispy skin, when prepared correctly, adds a delightful textural contrast. Here are several keto chicken thigh recipes, ranging from simple baked versions to more elaborate dishes with creamy sauces.
Keto Baked Chicken Thighs with Sour Cream Gravy
This recipe stands out as one of the easiest and most delicious keto chicken recipes available, requiring only 5 ingredients. It's also gluten-free and provides 33g of protein per serving. The magic lies in the sour cream gravy, created by whisking sour cream into the pan drippings after baking.
Ingredients:
- Bone-in, skin-on chicken thighs
- Salt
- Black pepper
- Smoked paprika
- Garlic powder
- Onion powder
- Dried oregano
- Sour cream (for gravy)
Instructions:
- Preheat oven to 250°F (121°C).
- Line a baking sheet with foil and place a baking rack on top. Spray the wire rack with cooking spray.
- Trim any excess fat or skin from the chicken thighs.
- Combine salt, black pepper, smoked paprika, garlic powder, dried oregano, and onion powder in a small bowl.
- Place the chicken thighs in a zip-top bag or bowl with a lid, and pour the seasoning mixture over them. Secure the bag or bowl and shake vigorously to ensure even coating.
- Place the chicken thighs on the prepared baking rack, evenly spaced.
- Bake at 250°F (121°C) for 30 minutes to render the fat without causing smoke.
- Increase the oven temperature to 425°F (218°C) and bake for an additional 25 minutes, until the skin is crispy and the internal temperature reaches 165°F (74°C) using an instant-read thermometer.
Sour Cream Gravy:
- After removing the chicken from the baking sheet, place the baking sheet on the stove top over medium heat.
- Whisk sour cream directly into the pan drippings.
- Heat gently, stirring constantly, until the gravy is smooth and heated through. Do not boil.
Sheet Pan Greek Chicken Thighs
For a flavorful and easy weeknight meal, these Sheet Pan Greek Chicken Thighs are an excellent choice. This recipe is low-carb, keto-friendly, and gluten-free, packed with vegetables and savory Greek flavors.
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 (200°C).
- In a large mixing bowl, whisk together olive oil, lemon juice, apple cider vinegar, garlic powder, kosher salt, black pepper, fresh dill, and minced garlic.
- Add the chicken thighs to the marinade and let marinate for at least one hour, or preferably 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 it on the same sheet pan with the vegetables.
- Bake for 45 minutes, or until the internal temperature of the chicken reaches 165°F (74°C). For extra crispy skin, broil for the last 4 minutes.
- After roasting, top with feta cheese, parsley, and kalamata olives.
Crispy Keto Chicken Thighs
This recipe emphasizes achieving super crispy skin without the need for breading or frying. The key ingredient is baking powder, which helps to dry out the skin and promote crispiness.
Ingredients:
- Bone-in, skin-on chicken thighs
- Baking powder (not baking soda)
- Salt
- Black pepper
- Smoked paprika
- Garlic powder
- Dried oregano
- Onion powder
Instructions:
- Preheat oven to 250°F (121°C).
- Line a rimmed baking sheet with foil and place a wire rack on top. Spray the wire rack with cooking spray.
- Trim each chicken thigh of any excess fat or skin.
- Combine all seasonings and baking powder in a small bowl.
- Place the chicken in a bag or bowl with a lid and top with the seasoning mixture. Secure the bag or bowl and shake vigorously, ensuring the chicken thighs are evenly coated.
- Place the chicken thighs on the prepared baking rack, evenly spaced.
- Bake at 250°F (121°C) for 30 minutes.
- Increase the oven temperature to 425°F (218°C) and bake for an additional 25 minutes, until the skin is crispy and the internal temperature reaches 165°F (74°C).
Keto Chicken Thighs with Creamy Mushroom Sauce
This recipe elevates chicken thighs with a rich and flavorful creamy mushroom sauce, perfect for a dinner party or meal prep.
Read also: Low-Carb Fried Chicken Thighs Recipe
Ingredients:
- Boneless, skinless chicken thighs (1 kg)
- Salt
- Ground black pepper
- Unsalted butter
- Diced onions
- Minced garlic
- Sliced mushrooms
- Heavy cream
- Freshly chopped green onions (for garnish)
Instructions:
- Season the chicken thighs on both sides with salt and pepper.
- Heat a large skillet over medium-high heat and add the butter.
- When the butter has melted, add the onions and garlic and cook until they start browning, about 2 minutes.
- Place the chicken thighs onto the skillet and fry on each side for 8 minutes, or until golden brown and cooked through. Ensure the internal temperature reaches 165°F (74°C).
- Transfer the chicken from the skillet to a plate and set aside.
- On the same skillet, cook the mushrooms for about 5 minutes, or until they reduce in size and start browning.
- Add the heavy cream, season with salt and black pepper to taste, and cook for an additional 5-10 minutes, until the sauce thickens.
- Serve hot, topped with freshly chopped green onions.
- Serve with Creamy Keto Cauliflower Mash or Low Carb Keto Cauliflower Rice.
Creamy Lemon Garlic Chicken Thighs
This recipe combines the richness of chicken thighs with a bright and zesty lemon garlic sauce.
Ingredients:
- 2 tablespoons extra-virgin olive oil or ghee, divided
- 2 bone-in chicken thighs, skin on
- Salt
- Freshly ground black pepper
- 1 teaspoon Italian Seasoning
- 1 tablespoon cayenne pepper
- 2 garlic cloves, minced
- 1/2 cup heavy whipping cream
- 1/4 cup chicken broth or chicken bone broth
- 1/2 cup parmesan cheese, grated
- 1/2 lemon, juiced
- 1 teaspoon dried parsley
Instructions:
- Preheat the oven to 375°F (190°C).
- 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.
- Return the chicken to the skillet.
- Place the skillet into the oven and allow to cook for 45 minutes, or until the internal temperature reads 165° F on an instant read thermometer.
Grilled Keto Chicken Thighs with Marinade
This grilled keto chicken thighs recipe features a flavorful marinade that can be used on any type of meat but works especially well with chicken thighs.
Ingredients:
- 6-8 Chicken Thighs (organic preferred, skin on/ bone-in)
- Olive Oil (or Avocado oil)
- Coconut Aminos
- Frank’s Red Hot (adjust to taste)
Instructions:
- Combine all marinade ingredients in a bowl and whisk well.
- Pour the chicken thigh marinade over the chicken thighs in a large baking dish or zip-lock plastic bag. Let them marinate for at least 1 hour.
- Heat your grill over medium-high heat.
- Add the chicken to the grill, skin side up, and discard any remaining chicken thigh marinade.
- Cook for 5 minutes, then flip. Cook for an additional 5 minutes, then flip again.
- Continue this pattern, flipping back and forth, until they have been cooking for 25 minutes or reach an internal temperature of 175°F (79°C).
- Remove the chicken from the grill and let them rest for 5 minutes. Serve and enjoy!
Additional Tips and Considerations
- Internal Temperature: Always use a meat thermometer to ensure chicken thighs reach an internal temperature of 165°F (74°C) to guarantee they are fully cooked.
- Skin Crispiness: For extra crispy skin, ensure the chicken skin is dry before cooking. Patting it dry with paper towels can help. Using a wire rack when baking also allows air to circulate, promoting even crisping.
- Marinades: Marinating chicken thighs for at least an hour, or preferably overnight, infuses them with flavor and helps to tenderize the meat.
- Storage: Leftover cooked chicken thighs can be stored in an airtight container in the refrigerator for up to 4 days or in the freezer for 3-4 months.
- Reheating: Reheat chicken thighs in the air fryer, oven, or skillet to maintain their crispiness and flavor.
- Substitutions: While bone-in, skin-on chicken thighs are recommended for most of these recipes, boneless, skinless chicken thighs can be used. Adjust the cooking time accordingly, as they cook more quickly.
Read also: Irresistible Chicken Recipes
Read also: Juicy Keto Chicken