Delicious and Easy Keto Oven Baked Chicken Thigh Recipes

Chicken thighs are a versatile and flavorful option for anyone following a ketogenic diet. They are naturally low in carbohydrates, packed with protein, and contain healthy fats that help keep you feeling full and satisfied. Baking chicken thighs in the oven is a simple and convenient method that yields juicy and tender results. This article explores a variety of keto-friendly oven-baked chicken thigh recipes, offering options for different tastes and preferences.

Why Chicken Thighs are Great for Keto

Chicken thighs are a fantastic choice for the keto diet for several reasons:

• Low Carb: Chicken thighs are naturally very low in carbohydrates, making them ideal for maintaining ketosis.
• High Protein: They are a great source of protein, essential for building and repairing tissues, as well as promoting satiety.
• Healthy Fats: Chicken thighs have a higher fat content compared to chicken breasts, which is beneficial on a keto diet where fat intake is emphasized. The extra fat helps keep you full and satisfied for longer.

Basic Keto Baked Chicken Thigh Recipe

This basic recipe is a great starting point and can be customized with your favorite seasonings.

Ingredients:

• Bone-in, skin-on chicken thighs
• Olive oil or melted butter
• Salt and pepper
• Your favorite spices (such as garlic powder, onion powder, paprika, smoked paprika, dried oregano, chili flakes, Italian seasoning)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with foil and place a wire rack on top. Spray the wire rack with cooking spray. This helps the skin get extra crispy.
3. Trim any excess fat or skin from the chicken thighs with a sharp knife.
4. Pat the chicken thighs dry with paper towels. This helps the skin crisp up.
5. In a bowl or bag, combine the chicken thighs with olive oil or melted butter and your chosen spices. Ensure the chicken is evenly coated.
6. Arrange the chicken thighs in a single layer on the wire rack, skin side up.
7. Bake for 35-45 minutes, or until the internal temperature reaches 165°F (74°C) using a meat thermometer. For extra crispy skin, you can broil for the last few minutes, watching carefully to prevent burning.

Keto Baked Chicken Thighs with Sour Cream Gravy

This recipe elevates the basic baked chicken thighs with a creamy and flavorful sour cream gravy.

Ingredients:

• Bone-in, skin-on chicken thighs
• Salt and pepper
• Smoked paprika
• Onion powder
• Sour cream

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season chicken thighs with salt, pepper, smoked paprika, and onion powder.
3. Bake until the chicken is cooked through.
4. Remove chicken from the baking dish and set aside.
5. Whisk sour cream into the pan drippings to create the gravy.
6. Serve the chicken thighs with the sour cream gravy.

Italian Baked Chicken Thighs

This recipe offers a taste of Italy with a simple blend of cheese and herbs.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Bone-in chicken thighs (skin on or off)
• Melted butter
• Grated cheese
• Dried herbs (such as oregano, basil, thyme)
• Onion powder
• Chili flakes
• Black pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place chicken thighs in a baking dish and pour melted butter over the top.
3. In a separate bowl, mix together the cheese, herbs, onion powder, chili flakes, and black pepper.
4. Sprinkle the cheese mixture over the chicken.
5. Cover the dish with kitchen foil and bake for 45 minutes, or until the internal temperature reaches 165°F (74°C).

Crispy Keto Chicken Thighs with Baking Powder

This recipe uses a secret ingredient - baking powder - to achieve incredibly crispy skin.

Ingredients:

• Bone-in, skin-on chicken thighs
• Baking powder (not baking soda)
• Salt and pepper
• Smoked paprika
• Garlic powder
• Dried oregano
• Onion powder

Instructions:

1. Preheat oven to 250°F (120°C).
2. Line a sheet tray with foil and top with a baking rack. Spray the wire rack with cooking spray.
3. Trim each chicken thigh of any excess fat or skin with a sharp knife.
4. Combine all of the seasonings and baking powder in a small bowl.
5. 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.
6. Place the chicken thighs on the baking tray, evenly spaced.
7. Bake at 250°F (120°C) for 30 minutes to render the fat from the skin.
8. Increase the oven temperature to 425°F (220°C) and bake for another 25 minutes, or until the skin is crispy and the internal temperature reaches 165°F (74°C).

Chili Ginger Soy Marinated Chicken Thighs

For an Asian-inspired flavor, try this marinated chicken thigh recipe.

Ingredients:

• Bone-in, skin-on chicken thighs
• Soy sauce
• Grated ginger
• Sambal chili paste
• Rice wine vinegar (or white vinegar or apple cider vinegar)
• Fish sauce (optional)
• Toasted sesame oil
• Minced garlic

Instructions:

1. Combine all marinade ingredients in a large bowl and toss to combine.
2. Let chicken marinate for at least 4 hours.
3. Preheat oven to 400°F (200°C).
4. Remove chicken from marinade and shake off any excess. Discard marinade.
5. Place chicken, skin side up, on a parchment-lined baking sheet.
6. Roast for 25-30 minutes, or until cooked through.

Oven "Grilled" Asian Chicken Thighs

This recipe mimics the taste of grilled chicken thighs using the oven.

Ingredients:

• Bone-in, skin-on chicken thighs
• Olive oil
• Reduced sugar ketchup
• Rice wine vinegar
• Sriracha
• Minced garlic
• Minced ginger
• Xanthan gum
• Salt and pepper
• Raw spinach
• Red pepper flakes

Instructions:

1. Preheat oven to 425°F (220°C).
2. Pat chicken dry and season skin-side with salt and pepper.
3. Mix all sauce ingredients together in a small container until a thick paste is formed. Add xanthan gum to thicken the sauce.
4. Rub sauce all over chicken, both top and bottom.
5. Lay on a wire rack over a baking sheet covered in foil.
6. Bake for 40-50 minutes until the skin is crisp and charring appears.
7. Remove from oven and let rest.
8. Mix spinach, red pepper flakes, and leftover chicken fat from the pan together. Add salt and pepper if you need to and then serve warm!

Sheet Pan Greek Chicken Thighs

This recipe combines chicken thighs with vegetables for a complete and flavorful meal.

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:

1. Preheat oven to 400°F (200°C).
2. To a large mixing bowl, add the extra virgin olive oil, lemon juice, apple cider vinegar, garlic powder, kosher salt, black pepper, fresh dill, and minced garlic. Whisk to combine.
3. Add the chicken thighs to the bowl, and allow to marinate for at least one hour.
4. Meanwhile, slice the green bell pepper, red onion, zucchini, and cherry tomatoes.
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 before adding to the sheet pan.
7. 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.

Simple Baked Boneless Skinless Chicken Thighs

This recipe is a great option for those who prefer boneless, skinless chicken thighs.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Boneless, skinless chicken thighs
• Olive oil or melted butter/ghee
• Salt
• Pepper
• Garlic powder
• Onion powder
• Smoked paprika
• Dried oregano
• Other spices of your choice

Instructions:

1. Preheat the oven to 400°F (200°C).
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.
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 (74°C). In my oven, this takes about 30 minutes. Serve immediately.

Tips for Perfect Keto Baked Chicken Thighs

• Use a Meat Thermometer: Always use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C).
• Pat the Chicken Dry: Patting the chicken dry before seasoning helps the skin crisp up in the oven.
• Don't Overcrowd the Pan: Make sure the chicken thighs are spaced evenly on the baking sheet to allow for proper air circulation and even cooking.
• Experiment with Seasonings: Don't be afraid to experiment with different spices and herbs to find your favorite flavor combinations.
• Consider a Wire Rack: Baking the chicken thighs on a wire rack placed over a baking sheet allows for better air circulation and crispier skin.
• High Heat for Crispy Skin: Baking skin-on chicken thighs at 400 degrees allows the skin to crisp up quickly and seal in all the juices, making for a moist, tender chicken with crispy skin.

Storage and Reheating

• Storage: Store leftover baked chicken thighs in an airtight container in the refrigerator for up to 3-4 days. You can also freeze them for up to 3-4 months. Make sure they have cooled completely before adding to the freezer safe bag or container.
• Reheating: Reheat chicken thighs in the air fryer, oven, or in a skillet over medium-high heat with a little avocado oil. If reheating in the microwave, do so gently, covered, at 50% power to prevent drying out.

Read also: Magnesium Supplements for Keto

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