For many, the words "chicken thighs" conjure up images of flavorful, juicy meat, a welcome departure from the often-dry experience of boneless, skinless chicken breasts. If you grew up in a family that primarily consumed the latter, venturing into the world of bone-in chicken thighs can be a revelation. The dark meat, when cooked properly, offers a depth of flavor and a satisfying richness that's hard to resist. This article explores various keto creamy chicken thighs recipes, each designed to deliver a comforting and delicious meal while adhering to the principles of a ketogenic diet.
Why Chicken Thighs are Great for Keto
Chicken thighs are a fantastic choice for those following a ketogenic diet for several reasons:
- Fat Content: Chicken thighs naturally contain more fat than chicken breasts, a definite advantage on keto. The fat is primarily mono-unsaturated, considered a healthy type of fat.
- Moisture: The skin on chicken thighs helps to keep the meat moist and prevents it from drying out during cooking. This is especially important on keto, where dryness can make a dish less appealing.
Recipe 1: Creamy Lemon Garlic Chicken Thighs
This recipe combines the richness of chicken thighs with the bright flavors of lemon and garlic, creating a dish that's both satisfying and flavorful.
Serves: 2
Prep time: 10 minutes
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Cook time: 40 minutes
Ingredients:
- 3 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
Directions:
- Preheat the oven to 375°F.
- 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.
- Nestle the chicken thighs in the skillet and bake until done, around 20-25 minutes.
Recipe 2: Creamy Mushroom Chicken Thighs
This one-pan wonder combines the earthy flavors of mushrooms with a creamy sauce, making it a perfect weeknight meal. It's low-carb, keto-friendly, and gluten-free.
Ingredients:
- Extra Virgin Olive Oil
- Fresh Garlic
- Shallot
- Baby Bella Mushrooms, sliced
- Chicken Thighs, bone-in, skin-on
- Salt
- Black pepper
- Smoked paprika
- Cayenne powder
- Heavy cream
- Lemon juice
Instructions:
- Preheat the oven to 400° F.
- To a large oven-safe skillet, add the extra virgin olive oil (1 tablespoon) and heat (medium) for 3 minutes.
- Add the minced garlic and chopped shallot. Cook until the onions are soft.
- Add the sliced mushrooms and cook, stirring frequently for an additional 4 minutes.
- Remove the garlic, shallot, and mushrooms from the skillet and set aside in a small bowl.
- Add the remaining oil to the skillet and heat for 2-3 minutes over medium heat.
- Using a paper towel, pat the skin of the chicken thighs dry. Season the thighs with salt (½ teaspoon), black pepper (¼ teaspoon), smoked paprika (¼ teaspoon), and cayenne powder (⅛ teaspoon).
- Place the chicken thighs into the skillet, skin side down. Sear the thighs for 5 minutes, without moving them, until the skin is golden brown.
- Flip the chicken. Add the garlic, shallot, and mushrooms back to the skillet.
- Next, pour the heavy cream and lemon juice into the skillet and stir, ensuring that all of the ingredients are evenly dispersed.
- Season with remaining salt, black pepper, smoked paprika and cayenne.
- Place the skillet into the oven and cook for 15 minutes, or until the internal temperature of the chicken reaches at least 165° F when measured on an instant-read thermometer.
Recipe 3: Keto Creamy Chicken Thighs with Mushroom Sauce (Boneless)
This recipe utilizes boneless, skinless chicken thighs for a quicker cooking time and a leaner option. The creamy mushroom sauce elevates the dish to a restaurant-quality meal.
Ingredients:
- 1 kg boneless, skinless chicken thighs (approximately 11 medium pieces)
- Salt
- Ground black pepper
- Diced onions
- Minced garlic
- Unsalted butter
- Mushrooms
- Heavy cream
- Freshly chopped green onions (for garnish)
Instructions:
- Season the chicken thighs on both sides with salt and ground black pepper.
- In a large skillet, melt some unsalted butter over medium-high heat.
- Add the diced onions and minced garlic and cook for 2 minutes or until they start browning.
- Place the chicken thighs in the same skillet and fry on both sides until cooked through and have a golden-brown crust. Medium-sized pieces will need approximately 8 minutes on each side. Ensure the juices run clear when poked with a knife, or use an instant cooking thermometer to check for an internal temperature of 165°F.
- Transfer the cooked chicken thighs to a plate and set aside.
- In 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.
- Serve hot, topped with freshly chopped green onions. Consider pairing with Creamy Keto Cauliflower Mash or Low Carb Keto Cauliflower Rice.
Recipe 4: Creamy Tuscan Chicken Thighs
This recipe brings the flavors of Tuscany to your kitchen with sun-dried tomatoes, spinach, and a creamy parmesan sauce.
Ingredients:
- Bone-in, skin-on chicken thighs (boneless can be substituted, adjust cooking time accordingly)
- Olive oil (or oil from sun-dried tomatoes if using oil-packed)
- Garlic
- Italian seasoning
- Sun-dried tomatoes (not packed in oil or oil-packed)
- Chicken broth
- Heavy cream
- Parmesan cheese
- Glucomannan (or Xanthan gum)
- Baby spinach
- Ground paprika
- Onion powder
- Salt
- Pepper
Instructions:
- Heat oven to 400°F.
- Combine ground paprika, onion and garlic powder, salt and pepper. Rub all over the chicken thighs.
- Heat oil in a large, oven-safe skillet over medium-high heat. Place chicken thighs skin-down in the skillet and brown for around 5 minutes. Flip and brown for 2-3 minutes on the other side. Remove to a plate and set aside.
- Drain excess fat from the skillet, leaving back around 2 tablespoons. Add garlic, Italian seasoning and sun-dried tomatoes and cook over medium heat for 1-2 minutes.
- Pour chicken broth and heavy cream into skillet. Stir in Parmesan cheese.
- Add chicken thighs, skin-side facing up. Bake in the hot oven for 15-25 minutes, until internal temperature reaches 165°F.
- Carefully remove skillet from oven. Remove chicken to a plate.
- Whisk glucomannan into a couple of tablespoons cold water, then immediately stir into the cream sauce. Stir in spinach.
- Nestle chicken on top and finish under the broiler for 2 minutes.
Recipe 5: Keto Creamy Sun-Dried Tomato Chicken Thighs
This recipe uses the flavorful oil from sun-dried tomatoes to create a rich and savory dish. The Parmesan-crusted chicken adds a delightful texture.
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Ingredients:
- Chicken thighs
- Sun-dried tomato oil
- Sun-dried tomatoes
- Garlic
- Italian seasoning
- Heavy cream
- Parmesan cheese
- Salt
- Pepper
Instructions:
- Add the Parmesan cheese for the chicken, salt, and some pepper to a plate. Dip the chicken in the mixture to coat it.
- Preheat the sun-dried tomato oil in a large skillet over medium-high heat. Sear the cheese coated chicken for several minutes on each side, so that the chicken is browned. Set the chicken aside while you make the sauce.
- Add the sun-dried tomatoes, garlic, and Italian seasoning. Cook for a few minutes until the tomatoes start to soften.
- Add the heavy cream, and sprinkle in the remaining Parmesan cheese.
- Return chicken to pan and coat with sauce.
Tips for Perfect Keto Creamy Chicken Thighs
- Dry the Chicken: Patting the chicken thighs dry with paper towels before searing helps to achieve crispy skin.
- Don't Burn the Garlic: Be careful not to brown or burn the garlic, as it can impart a bitter taste to the dish. Use medium heat and sauté for only 1-2 minutes.
- Remove Excess Fat: After browning the chicken, drain the excess fat from the skillet. While fat is important on keto, too much can make the sauce greasy.
- Use an Instant-Read Thermometer: For accurate results, use an instant-read digital thermometer to ensure the chicken is cooked to an internal temperature of 165°F.
- Thicken Sauce Carefully: When using a thickener like glucomannan or Xanthan gum, dissolve it in cold water before adding it to the hot sauce to prevent clumping.
Variations and Substitutions
- Chicken: While chicken thighs are preferred for their flavor and fat content, chicken breasts can be used as a leaner alternative. Adjust cooking times accordingly.
- Cream: Heavy cream provides the richest flavor, but half-and-half or even coconut cream can be used as substitutes.
- Broth: Chicken bone broth adds extra nutrients and flavor, but regular chicken stock works well too.
- Vegetables: Feel free to add other keto-friendly vegetables like spinach, asparagus, or bell peppers to the dish.
- Cheese: Parmesan cheese is a classic choice, but other hard cheeses like Asiago or Romano can be used.
Serving Suggestions
Keto creamy chicken thighs can be served with a variety of low-carb side dishes, such as:
- Creamy Keto Cauliflower Mash
- Low Carb Keto Cauliflower Rice
- Sautéed Green Beans
- Asparagus with Parmesan Cheese
- Zucchini Noodles
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