For those following a ketogenic or low-carb diet, finding satisfying and flavorful meals can sometimes be a challenge. Chicken thighs are an excellent choice due to their higher fat content, which is essential for keto. They also remain juicy and flavorful, even when cooked using various methods. Here, we present a collection of easy keto chicken thigh recipes perfect for any night of the week, crafted with simple ingredients and cooking techniques.
Creamy Tuscan Chicken Thighs
These Creamy Tuscan Chicken Thighs are incredibly easy to make, resulting in juicy and flavorful chicken immersed in a rich, creamy sauce. The sauce features sun-dried tomatoes, spinach, garlic, and Parmesan cheese, creating a symphony of flavors.
Ingredients Overview
- Chicken Thighs: Bone-in, skin-on chicken thighs are preferred for optimal flavor and juiciness. Boneless thighs can be used, reducing the cooking time by 5-10 minutes. Chicken breasts can also be substituted, but cooking times will vary based on thickness.
- Sun-dried Tomatoes: Either oil-packed or "dry" sun-dried tomatoes work well. If using oil-packed, reserve 2 tablespoons of the oil to replace olive oil for extra flavor.
- Cream: Adjust the cream-to-broth ratio to your preference. Use 1 cup heavy cream and 1 cup chicken broth for a richer sauce, or 1 1/2 cups chicken broth and 1/2 cup heavy cream for a lighter meal. For a stricter keto approach, use all cream. Evaporated milk can be a lower-fat alternative.
- Glucomannan: Used as a thickening agent. Xanthan gum can also be used.
Cooking Instructions
- Season the Chicken: Season chicken thighs with salt, pepper, ground paprika, garlic powder, and onion powder.
- Brown the Chicken: In a large skillet, heat olive oil over medium-high heat. Brown the chicken thighs, skin-side down, for 5 minutes until crispy. Flip and brown for another 2-3 minutes. Remove the chicken and set aside.
- Sauté Aromatics: Drain excess fat from the skillet, leaving about 2 tablespoons. Add garlic, Italian seasoning, and sun-dried tomatoes. Sauté over medium heat for 1-2 minutes, being careful not to burn the garlic.
- Create the Sauce: Pour in chicken broth and heavy cream. Stir in Parmesan cheese.
- Combine and Bake: Nestle the chicken thighs back into the skillet, skin-side up. Bake in a preheated oven at 400°F (200°C) for 15-25 minutes, or until the internal temperature reaches 165°F (74°C).
- Thicken the Sauce: Remove the chicken from the skillet. In a separate small bowl, whisk glucomannan with a couple of tablespoons of cold water, then immediately stir the mixture into the hot cream sauce.
- Finish and Serve: Stir in spinach until wilted. Place the chicken on top of the spinach and sauce. For added browning, broil for 2 minutes.
Important Tips
- Browning is Key: Don't skip browning the chicken, as it enhances the flavor and texture of the skin.
- Avoid Burning the Garlic: Sauté garlic over medium heat for only 1-2 minutes to prevent a bitter taste.
- Remove Excess Fat: Drain excess fat after browning the chicken to avoid a greasy sauce.
- Dissolve Thickener Properly: Always dissolve glucomannan (or any thickener) in cold water before adding it to the hot sauce to prevent clumping.
Crispy Keto Baked Chicken Thighs
These keto baked chicken thighs are a simple yet satisfying comfort food, offering a super crispy skin without the mess of pan-frying.
Ingredient Selection
- Chicken Thighs: Opt for bone-in, skin-on chicken thighs for the juiciest results. Thaw frozen thighs completely and trim excess fat.
- Baking Powder: A surprising ingredient that helps the skin crisp up beautifully.
- Seasonings: A blend of salt, black pepper, smoked paprika, garlic powder, dried oregano, and onion powder.
Step-by-Step Instructions
- Prepare: Preheat oven to 250°F (120°C). Line a baking sheet with foil and top with a baking rack. Spray the rack with cooking spray.
- Season: Combine all seasonings and baking powder in a small bowl. Place chicken thighs in a zip-top bag, add the seasoning mixture, seal, and shake to evenly coat.
- Bake: Arrange chicken thighs on the prepared baking rack, evenly spaced.
- Render Fat: Bake at 250°F (120°C) for 30 minutes to render the fat from the skin.
- Crisp the Skin: Increase the oven temperature to 425°F (220°C) and bake for another 25 minutes, until the skin is crispy and the internal temperature reaches 165°F (74°C).
Tips and Substitutions
- Even Seasoning: Ensure even distribution of seasonings for the best flavor.
- Baking Powder: If omitted, the skin won't be as crispy, but the chicken will still be delicious.
- Seasoning Variations: Feel free to experiment with your favorite seasonings.
- Boneless Skinless Thighs: Not recommended for this recipe.
Storage and Reheating
- Storage: Store leftover chicken thighs in an airtight container in the refrigerator for up to 4 days.
- Reheating: Reheat in an air fryer, oven, or skillet with a little avocado oil.
Keto Chicken Thighs with Creamy Mushroom Sauce
This recipe delivers a creamy and flavorful dish perfect for meal prep or a special dinner.
Ingredients
- 1 kg boneless, skinless chicken thighs
- Salt and ground black pepper
- Unsalted butter
- Diced onions
- Minced garlic
- Mushrooms
- Heavy cream
- Freshly chopped green onions
Cooking Instructions
- Season the Chicken: Season chicken thighs on both sides with salt and pepper.
- Sauté Aromatics: Heat butter in a large skillet over medium-high heat. Add onions and garlic and cook until they start browning.
- Cook Chicken: Place chicken thighs in the skillet and fry on both sides for about 8 minutes, until golden brown and cooked through. Transfer to a plate and set aside.
- Prepare Mushroom Sauce: In the same skillet, cook mushrooms until they reduce in size and start browning. Add heavy cream, salt, and pepper to taste, and cook for an additional 5-10 minutes.
- Serve: Serve hot, topped with freshly chopped green onions. Pairs well with creamy keto cauliflower mash or low-carb cauliflower rice.
Sheet Pan Greek Chicken Thighs
This low-carb, keto-friendly, and gluten-free recipe is loaded with vegetables and savory Greek flavors, perfect for a quick weeknight meal or meal prep.
Read also: Ultimate Meal Guide
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
Cooking Instructions
- Marinate Chicken: In a large mixing bowl, combine olive oil, lemon juice, apple cider vinegar, garlic powder, salt, pepper, dill, and garlic. Add chicken thighs and marinate for at least one hour, or overnight in the refrigerator.
- Prepare Vegetables: Slice bell pepper, red onion, zucchini, and cherry tomatoes.
- Preheat Oven: Preheat oven to 400°F (200°C).
- Arrange on Sheet Pan: Add vegetables to a sheet pan, drizzle with olive oil, and season with salt. Remove chicken from marinade and add to the sheet pan.
- Bake: 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.
- Garnish: After roasting, top with feta cheese, parsley, kalamata olives, and fresh dill.
Tips
- Marinating: Marinating the chicken for at least an hour infuses it with flavor.
- Vegetable Prep: Slice vegetables evenly for uniform cooking.
- Meal Prep: This recipe is excellent for meal prep; store portions in airtight containers for up to 5 days.
Instant Pot Chicken Thigh Recipes
The Instant Pot is a fantastic tool for creating quick and flavorful keto chicken thigh dishes. Here are a few examples:
Clean Keto Chicken
Ingredients
- 1 lemon, sliced
- ¼ cup white wine or chicken broth
- 2 cloves garlic, sliced
- 4 bone-in, skinless chicken thighs
- ¾ teaspoon dried thyme, divided
- ½ teaspoon fine Himalayan pink salt
- ½ teaspoon black pepper
- 2 tablespoons butter or ghee
- ¼ cup heavy cream
- ¼ cup grated Parmesan cheese
Instructions
- Place lemon slices, wine, garlic, and ½ cup water in the Instant Pot. Season chicken with ½ teaspoon thyme, salt, and pepper. Place chicken in the pot.
- Secure the lid and cook on HIGH pressure for 15 minutes. Quick-release the pressure.
- Transfer chicken to a platter and cover with foil. Keep lemon and garlic in the pot.
- Select SAUTÉ and add remaining thyme, butter, cream, and Parmesan. Simmer until the sauce is reduced, about 2-3 minutes.
Indian Butter Chicken
Ingredients
- 2 pounds boneless, skinless chicken thighs
- 1 teaspoon plus ¾ teaspoon fine Himalayan pink salt, divided
- ½ teaspoon cracked black pepper
- 4 tablespoons butter or ghee, divided
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 jalapeño pepper, finely chopped (seeded if desired)
- 1 tablespoon garam masala
- 2 teaspoons minced fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 cup heavy cream or coconut cream
- ¼ cup chopped fresh cilantro
Instructions
- Season chicken with 1 teaspoon salt and pepper. Select SAUTÉ, add 1 tablespoon butter and garlic. Brown half the chicken on both sides, 6-8 minutes. Repeat with remaining chicken and 1 tablespoon butter.
- Add onion and jalapeño to the pot. Cook until tender, 2-3 minutes. Stir in garam masala, ginger, cumin, turmeric, and ¾ teaspoon salt. Cook for 1 minute. Return chicken to pot.
- Secure the lid and cook on HIGH pressure for 10 minutes. Natural release for 10 minutes, then quick-release remaining pressure.
- Stir in cream and cilantro. Serve over cauliflower rice.
Chicken and Green Chile Soup
Ingredients
- 1 ½ tablespoons olive oil
- 2 poblano peppers, seeded and diced
- 2 jalapeño peppers, seeded and diced
- ½ cup chopped white onion
- 2 cloves garlic, minced
- 2 cups chicken broth
- ½ teaspoon ground cumin
- ½ teaspoon dried oregano
- ½ teaspoon fine Himalayan pink salt
- ¼ teaspoon black pepper
- 1 pound bone-in chicken thighs, skin removed
- ½ cup sour cream
- 2 tablespoons chopped fresh cilantro, for serving
- Lime wedges, for serving
Instructions
- Select SAUTÉ, add olive oil, poblanos, jalapeños, onion, and garlic. Cook until tender, 3-4 minutes.
- Add broth, 2 cups water, cumin, oregano, salt, and pepper. Stir to combine. Add chicken.
- Secure the lid and cook on HIGH pressure for 15 minutes. Natural release for 10 minutes, then quick-release remaining pressure.
- Transfer chicken to a cutting board, shred with a fork, and return to the pot.
- Stir in sour cream until fully incorporated. Serve with cilantro and lime wedges.
Additional Keto Chicken Thigh Recipes
Here are some more ideas for incorporating chicken thighs into your keto diet:
- Cheesy Bacon Ranch Chicken: Combine the irresistible flavors of bacon and ranch with chicken thighs for a crowd-pleasing meal.
- Keto Chicken Parmesan: A low-carb take on a classic Italian dish.
- Harissa Grilled Chicken: Marinate chicken thighs in harissa for a spicy and flavorful grilling experience.
- Garlicky Greek Chicken: Infuse chicken thighs with Greek flavors like garlic, lemon, and oregano.
- Chicken Curry: A rich and saucy chicken curry made with simple ingredients.
- Chicken Alfredo Spaghetti Squash: Serve chicken alfredo over spaghetti squash for a low-carb alternative to pasta.
- Roast Chicken: A simple yet elegant roast chicken seasoned with salt and pepper.
- Jalapeño Popper Chicken Skillet: Combine the flavors of jalapeño poppers with chicken thighs in a skillet.
- Creamy Balsamic Chicken: A tangy and creamy balsamic sauce complements juicy chicken thighs.
- Balsamic Basil Chicken: Marinate chicken in balsamic and basil for a quick and flavorful weeknight dinner.
- California Grilled Chicken: Top grilled chicken with mozzarella, avocado, and tomato for a fresh and flavorful meal.
- Grilled Persian Chicken: Marinate chicken in Persian spices for a unique and flavorful grilling experience.
- High-Protein Marry Me Chicken: A protein-packed version of the popular Marry Me Chicken recipe.
- Cajun-Stuffed Chicken: Stuff chicken thighs with Cajun-inspired ingredients for a flavorful and spicy meal.
- Marry Me Chicken: Chicken breasts seared and baked with a creamy sauce.
- Coconut Zoodle Soup: Combine chicken thighs with zoodles and coconut milk for a comforting and flavorful soup.
- Greek Stuffed Chicken: Stuff chicken thighs with feta, onion, tomatoes, and zucchini for a Greek-inspired meal.
- Bruschetta Grilled Chicken: Top grilled chicken with bruschetta for a fresh and flavorful appetizer or main course.
- Chicken Tikka Masala: A classic Indian dish made easy at home.
Tips for Cooking Chicken Thighs
- Don't Overcook: Chicken thighs are more forgiving than chicken breasts, but it's still important to avoid overcooking them. Use a meat thermometer to ensure they reach an internal temperature of 165°F (74°C).
- Crispy Skin: For crispy skin, pat the chicken thighs dry before cooking and cook them skin-side down first. You can also broil them for a few minutes at the end of cooking.
- Flavor Variations: Experiment with different seasonings, marinades, and sauces to create a variety of flavor profiles.
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