Keto Boneless Skinless Chicken Thigh Recipes: A Comprehensive Guide

For those embracing a ketogenic lifestyle, finding versatile and delicious recipes is key to staying on track. Boneless, skinless chicken thighs are an excellent choice for keto meals due to their high protein content and suitability for various cooking methods and flavor combinations. This article explores a variety of keto-friendly boneless, skinless chicken thigh recipes, offering options for every palate.

Why Chicken Thighs are Ideal for Keto

Chicken thighs, especially when boneless and skinless, are a fantastic source of lean protein, crucial for maintaining muscle mass while on a keto diet. They are also more forgiving in terms of moisture compared to chicken breasts, making them less likely to dry out during cooking. This makes them ideal for both beginners and experienced keto cooks.

Baked Keto Chicken Thigh Recipes

Keto Baked Chicken Thighs with Sour Cream Gravy

This recipe is a standout for its simplicity and flavor. Requiring only 5 ingredients, these keto baked chicken thighs are incredibly easy to make and are gluten-free, boasting 33g of protein per serving. The magic lies in the sour cream gravy, created by whisking sour cream into the pan drippings after baking the chicken.

Ingredients:

• Boneless, skinless chicken thighs
• Paprika
• Onion powder
• Sour cream

Instructions:

1. Bake the chicken thighs with paprika and onion powder until cooked through.
2. Whisk sour cream into the pan drippings to create a delicious gravy.

This dish pairs perfectly with Better than Potatoes Cheesy Cauliflower Puree, creating a complete and satisfying keto meal.

Sheet Pan Greek Chicken Thighs

For an easy and flavorful weeknight meal, Sheet Pan Greek Chicken Thighs are an excellent choice. This recipe is low-carb, keto-friendly, and gluten-free, loaded with vegetables and savory Greek flavors.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Boneless, skinless chicken thighs (cook time adjusted to approximately 30 minutes at 400°F)
• 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:

1. 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.
2. Add the chicken thighs to the bowl and marinate for at least one hour, or overnight in the refrigerator.
3. Slice the green bell pepper, red onion, zucchini, and cherry tomatoes.
4. Preheat the oven to 400°F.
5. Add the vegetables to a sheet pan, drizzle with extra virgin olive oil, and season with salt.
6. Remove the chicken from the marinade and place on the sheet pan with the vegetables.
7. Bake for 45 minutes, or until the internal temperature of the chicken reaches 165°F.
8. For extra crispy skin, broil the chicken for the last 4 minutes of cooking.
9. After roasting, top with feta cheese, parsley, kalamata olives, and fresh dill.

This recipe is also great for meal prep. Place each portion of the chicken and vegetables into an airtight container and store for up to 5 days.

Low Carb Dijon Chicken Thighs

These juicy Dijon chicken thighs are super flavorsome, dairy-free, and sweetener-free.

Ingredients:

• Boneless, skinless chicken thighs
• Olive oil
• Dijon mustard
• Red wine vinegar
• Italian seasoning
• Salt
• Pepper
• Garlic

Instructions:

1. Preheat oven to 425F / 220C / 200 fan.
2. Trim any excess fat off the chicken thighs and season both sides with salt and pepper.
3. Mix the olive oil, Dijon, red wine vinegar, Italian seasoning, salt, pepper, and garlic together in a small bowl.
4. Add half the Dijon marinade to the chicken and toss so the chicken is fully coated. Option to place in a ziplock bag and marinade overnight.
5. Place the chicken thighs on a parchment-lined baking tray.
6. Bake for 25 to 30 minutes, turning once, or until the chicken thighs are fully cooked through.
7. Remove from the heat and pour over the rest of the dressing.
8. Garnish with fresh parsley.

Serve with arugula salad or low-carb veggies of choice. These can also be pan-fried in a non-stick or cast iron skillet seasoned with oil if you prefer.

Skillet Keto Chicken Thigh Recipes

Keto Chicken Thighs with Creamy Mushroom Sauce

This creamy and flavorful dish is perfect for meal prep or a dinner party. The combination of tender chicken thighs and a rich mushroom sauce makes it a top choice for keto, low carb, and gluten-free diets.

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

Instructions:

1. Season the chicken thighs on both sides with salt and ground black pepper.
2. Cook diced onions and minced garlic in a large skillet with unsalted butter over medium-high heat for 2 minutes or until they start browning.
3. Place the chicken thighs on the same skillet and fry on both sides until cooked through and have a golden-brown crust (approximately 8 minutes per side for medium-sized pieces). Ensure the internal temperature reaches 165°F.
4. Transfer the chicken thighs to a plate and set aside.
5. In the same skillet, cook the mushrooms for about 5 minutes or until they reduce in size and start browning.
6. Add the heavy cream, season with salt and black pepper to taste, and cook for an additional 5-10 minutes.
7. Serve hot, topped with freshly chopped green onions.

This dish pairs well with Creamy Keto Cauliflower Mash or Low Carb Keto Cauliflower Rice.

Read also: Keto Calorie Counting: A Detailed Guide

Creamy Lemon Garlic Chicken Thighs

This recipe combines the richness of chicken thighs with the bright flavors of lemon and garlic, creating a delightful keto-friendly dish.

Ingredients:

• 3 tablespoons extra-virgin olive oil or ghee, divided
• 2 boneless, skinless chicken thighs
• 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:

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 the sauce barely boil and reduce the heat to low.
8. Return the chicken to the skillet and bake in the preheated oven until chicken is cooked through.

Almond Pesto Chicken

This recipe utilizes an Instant Pot for a quick and flavorful meal, infusing chicken thighs with the vibrant taste of almond pesto.

Ingredients:

• 5 tbsp olive oil
• 2 cups sliced button mushrooms
• 1lb asparagus, trimmed and cut into 2” pieces
• 4 boneless, skinless 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.
2. 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.
3. 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.
4. Add the broth and use a spatula to scrape up any browned bits from the bottom of the pot. Select CANCEL.
5. 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.
6. 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.
7. Remove the chicken from the pot along with oil but 2 tbsp of the cooking liquid. Select SAUTÈ.
8. 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.

Instant Pot Keto Chicken Thigh Recipes

Clean Keto Chicken

This recipe offers a straightforward and healthy way to prepare chicken thighs in an Instant Pot, focusing on clean ingredients and simple flavors.

Ingredients:

• 1 lemon, sliced
• 1∕₄ cup white wine or chicken broth
• 2 cloves garlic, sliced
• 4 boneless, 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 cooking 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 rich and aromatic flavors of Indian butter chicken to your keto diet.

Read also: Magnesium Supplements for Keto

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 8 minutes, 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 hearty and flavorful soup is perfect for a comforting keto meal, packed with chicken, green chiles, and spices.

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 boneless, skinless chicken thighs
• 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).

Stir the sour cream into the pot until fully incorporated.

Tips for Perfect Keto Chicken Thighs

• Marinating: Marinating chicken thighs for at least an hour enhances their flavor and tenderness.
• Cooking Temperature: Ensure the internal temperature of the chicken reaches 165°F (74°C) for safe consumption.
• Crispy Skin: For extra crispy skin, broil the chicken for the last few minutes of cooking.
• Meal Prep: Chicken thighs are excellent for meal prep. Store cooked chicken in airtight containers in the refrigerator for up to 5 days.

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