Keto Baked Chicken Thighs: Delicious and Easy Recipes

Chicken thighs are a versatile and flavorful cut of meat, perfect for those following a ketogenic diet. They remain juicy and flavorful, unlike chicken breasts, even if slightly overcooked. This article explores various keto-friendly baked chicken thigh recipes, offering options for both boneless and bone-in preparations, with or without skin.

Why Chicken Thighs are Great for Keto

Chicken thighs are a great option for any dinner. Chicken thighs are preferred on keto because the skin gets nice and crispy, while the meat stays tender and melts in your mouth.

Keto Baked Chicken Thighs with Sour Cream Gravy

This recipe features an incredibly easy and flavorful way to prepare keto baked chicken thighs, complete with a creamy sour cream gravy.

Ingredients

• Boneless, skinless chicken thighs
• Smoked paprika
• Garlic powder
• Dried oregano
• Onion powder
• Salt and black pepper
• Sour cream (for gravy)

Instructions

1. Preheat oven and line a sheet tray with foil and a baking rack.
2. Combine the seasonings and baking powder in a small bowl.
3. 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.
4. Bake at 250°F for 30 minutes to render the fat.
5. Increase heat to 425°F and bake for another 25 minutes, until the skin is crispy and the internal temperature reaches 165°F.
6. For the sour cream gravy, whisk sour cream into the baked chicken pan drippings.

Chili Ginger Soy Marinated Keto Chicken Thighs

These chicken thighs are marinated in a chili ginger soy mixture and roasted until crispy.

Ingredients

• 3 lbs bone-in, skin-on chicken thighs
• 3 tbsp soy sauce
• 3 tbsp grated ginger
• 2 tbsp sambal chili paste
• 2 tbsp rice wine vinegar (or white vinegar or apple cider vinegar as a substitute)
• 1 tbsp fish sauce (optional)
• 2 tbsp toasted sesame oil
• 5 cloves garlic, minced

Instructions

1. Combine all ingredients in a large bowl and toss to combine.
2. Let chicken marinate for 4 hours.
3. Remove chicken from marinade and shake off any excess. Discard marinade.
4. Preheat oven to 400°F.
5. Place chicken, skin side up, on a parchment-lined baking sheet.
6. Roast for 25-30 minutes.

Keto Chicken Thighs with Creamy Mushroom Sauce

This recipe is perfect for meal prep and offers a creamy and flavorful dish.

Read also: Easy Low-Carb Cheese Crackers

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 (for garnish)

Instructions

1. Season chicken thighs with salt and pepper.
2. Cook diced onions and minced garlic in butter over medium-high heat for 2 minutes.
3. Add chicken thighs and fry on both sides until cooked through and golden brown (about 8 minutes per side).
4. Transfer chicken to a plate and set aside.
5. Cook mushrooms in the same skillet until they reduce in size and start browning.
6. Add heavy cream, salt, and pepper, and cook for an additional 5-10 minutes.
7. Serve hot, topped with green onions.

Creamy Lemon Garlic Chicken Thighs

This recipe combines the richness of cream with the brightness of lemon and garlic.

Ingredients

• 3 tablespoons extra-virgin olive oil or ghee, divided
• 2 bone-in chicken thighs, skin on
• Salt and 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

1. Preheat the oven to 375°F.
2. In an oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat.
3. Pat the chicken thighs dry with a paper towel, and season both sides with salt, pepper, Italian seasoning, and cayenne pepper.
4. Cook for 3 minutes per side, until the skin is crispy and golden.
5. Remove the chicken from the skillet, and set aside on a plate. If necessary, drain extra fat from skillet.
6. In the skillet, add the remaining 1 tablespoon of olive oil and garlic and sauté for 1 minute.
7. 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.

Almond Pesto Chicken

This Instant Pot recipe combines chicken thighs with a flavorful almond pesto.

Ingredients

• 5 tbsp olive oil
• 2 cups sliced button mushrooms
• 1lb asparagus, trimmed and cut into 2” pieces
• 4 bone-in, skin-on chicken thighs (about 1.5lbs)
• Salt and pepper
• 1/4 cup chicken broth
• 1 cup packed fresh basil leaves
• 2 tbsp slivered almonds
• 1 clove garlic, peeled but whole
• 1/4 cup grated Parmesan cheese

Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Serve the chicken over the asparagus and mushrooms with sauce over the top.

Clean Keto Chicken

This Instant Pot recipe uses lemon, garlic, and thyme for a clean and simple flavor.

Ingredients

• 1 lemon, sliced
• 1∕₄ cup white wine or chicken broth
• 2 cloves garlic, sliced
• 4 bone-in, skinless chicken thighs
• 3∕₄ teaspoon dried thyme, divided
• 1∕₂ teaspoon fine Himalayan pink salt
• 1∕₂ teaspoon black pepper
• 2 tablespoons butter or ghee
• 1∕₄ cup heavy cream
• 1∕₄ cup grated Parmesan cheese (1 ounce), plus more for garnish

Instructions

1. 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.
2. 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 cook-ing time, quick-release the pressure.
3. 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.
4. 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.

Indian Butter Chicken

This Instant Pot recipe brings the classic Indian dish to your keto table.

Ingredients

• 2 pounds boneless, skinless chicken thighs
• 1 teaspoon plus 3∕₄ teaspoon fine Himalayan pink salt, divided
• 1∕₂ 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
• 1∕₄ cup chopped fresh cilantro

Instructions

1. 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.
2. 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.
3. 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.

Chicken and Green Chile Soup

This Instant Pot recipe offers a flavorful and comforting soup.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients

• 1 1∕₂ tablespoons olive oil
• 2 poblano peppers, seeded and diced
• 2 jalapeño peppers, seeded and diced
• 1∕₂ cup chopped white onion
• 2 cloves garlic, minced
• 2 cups chicken broth
• 1∕₂ teaspoon ground cumin
• 1∕₂ teaspoon dried oregano
• 1∕₂ teaspoon fine Himalayan pink salt
• 1∕₄ teaspoon black pepper
• 1 pound bone-in chicken thighs, skin removed
• 1∕₂ cup sour cream
• 2 tablespoons chopped fresh cilantro, for serving
• Lime wedges, for serving

Instructions

1. 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.
2. 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.
3. 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).
4. Stir the sour cream into the pot until fully incorporated.

Sheet Pan Greek Chicken Thighs

This recipe combines chicken thighs with Mediterranean vegetables for an easy sheet pan dinner.

Ingredients

• Bone-in, skin-on chicken thighs
• Extra virgin olive oil
• Lemon juice
• Apple cider vinegar
• Garlic powder
• Kosher salt
• Black pepper
• Fresh dill
• Fresh garlic
• Green bell pepper
• Red onion
• Zucchini
• Cherry tomatoes
• Feta cheese
• Parsley
• Kalamata olives

Instructions

1. Preheat oven to 400° F.
2. Create a marinade by combining extra virgin olive oil, lemon juice, apple cider vinegar, garlic powder, kosher salt, black pepper, fresh dill, and minced garlic in a large mixing bowl.
3. Add the chicken thighs to the bowl, and allow to marinate for at least one hour (or overnight in the refrigerator).
4. 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.
5. Remove the chicken from the marinade before adding to the sheet pan.
6. Place the pan into the oven and allow to cook for 45 minutes, or until the internal temperature reads 165° F on an instant read thermometer. For extra crispy skin, you may opt to broil the chicken for the last 4 minutes of cooking.
7. After roasting, top the chicken with feta cheese, parsley, kalamata olives, and fresh dill.

Simple Baked Boneless Skinless Chicken Thighs

This is a straightforward recipe for boneless, skinless chicken thighs, perfect for a quick weeknight meal.

Ingredients

• Boneless, skinless chicken thighs
• Olive oil (or melted butter or ghee)
• Seasonings (such as smoked paprika, garlic powder, onion powder, Italian seasoning, salt, pepper)

Instructions

1. Preheat the oven to 400°F.
2. Pat the chicken thighs dry with paper towels and place them in a large bowl.
3. Add the olive oil and spices. Use your hands to coat the chicken.
4. Arrange the seasoned thighs in a single layer on a rimmed baking dish, such as a 9 X 13-inch baking dish. If there's some residual oil and spice mixture in the bowl, brush it on the chicken pieces.
5. Bake uncovered until the thighs are cooked through, juices run clear, and an instant-read thermometer inserted into the middle of the largest thigh reads 165ºF. In my oven, this takes about 30 minutes.

Tips for the Best Keto Baked Chicken Thighs

• Crispy Skin: For super crispy skin, roast at a high temperature and consider using parchment paper pan liners. Baking powder can also help achieve crispy skin.
• Marinating: Marinating the chicken for at least an hour enhances the flavor.
• Doneness: Ensure the internal temperature of the chicken reaches 165°F.
• Browning: Make sure to pat the chicken thighs very dry before seasoning, give them plenty of space on the pan, and - if the pan is broiler-safe - finish with a quick broil.
• Leftovers: Store leftovers in an airtight container in the fridge for 3-4 days. Reheat gently to prevent drying out.

Variations and Substitutions

• Chicken Type: While these recipes often call for bone-in, skin-on thighs, boneless, skinless thighs can be used with adjusted cooking times. Chicken legs or bone-in, skin-on chicken breasts can also be substituted.
• Seasonings: Feel free to experiment with different seasonings to suit your taste.
• Vinegar: If rice vinegar isn't available, white vinegar or apple cider vinegar can be used as a substitute.
• Cream: Heavy cream or coconut cream can be used in creamy sauces.

Read also: Magnesium Supplements for Keto

tags: #keto #baked #chicken #thighs #boneless #skinless