Keto Chicken Thighs: A Tasty, Boneless Recipe

Boneless chicken thighs are a versatile and delicious meal option, perfect for those following a keto diet. There are numerous ways to cook them, from baking to pan-frying, and they can be seasoned in a variety of ways to suit different tastes. Chicken thighs are a great choice for a quick and easy weeknight meal as they are cheap, easy to cook and eat, and wonderfully juicy.

Baked boneless chicken thighs

Ingredients:

• Boneless skinless chicken thighs
• Olive oil or avocado oil
• Salt
• Black pepper
• Garlic powder
• Onion powder
• Smoked paprika
• Cumin
• Cayenne pepper
• Italian seasoning (optional)

Optional Sides:

• Baked shiitake mushrooms
• Creamed spinach
• Zucchini noodles
• Sauteed mushrooms

Method:

• Preheat your oven to 400°F.
• Place the chicken thighs in a large bowl and add olive oil and spices. Use your hands to ensure the thighs are well-coated.
• Arrange the chicken in a single layer on a rimmed baking dish, such as a 9 x 13-inch baking dish.
• Bake until the thighs are cooked through and an instant-read thermometer inserted into the thickest part of the thigh reads 165ºF. This should take around 20-30 minutes, depending on the size and thickness of the thighs.
• For extra juicy chicken, tuck the ends of each thigh under before baking.
• Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Variations:

• For a simpler seasoning, just use salt, pepper, and smoked paprika.
• For a different flavour, use melted butter or ghee instead of olive oil, and add a generous pinch of dried thyme or oregano.
• For a quicker option, spray the thighs with olive oil and sprinkle with salt and Italian seasoning.

Tips:

• Boneless chicken thighs are juicy and won't dry out easily, but be generous when coating with oil or butter.
• You can trim the fat, but most of it will melt during baking, adding flavour and helping to keep the chicken moist.
• Chicken breasts are not recommended for this recipe as they are drier and require different cooking temperatures and times.

Serving Suggestions:

• Serve with a dipping sauce such as BBQ sauce or ranch.
• Chop up and serve on a salad or with a dip.
• Serve with baked shiitake mushrooms, creamed spinach, zucchini noodles, or sauteed mushrooms.

Enjoy!

Keto honey mustard chicken thighs

Ingredients for 4-6 servings:

• 2 lbs boneless, skinless chicken thighs
• 1/4 cup Dijon mustard
• 2-4 tbsp. Allulose or 1/4 cup Lakanto Maple Syrup (or honey for non-keto)
• 1/2 tsp. kosher salt (to taste)
• 1/4 tsp. ground black pepper (to taste)
• Avocado oil

Method:

First, preheat your oven to 350°F (177°C).

Heat a cast iron skillet over medium-high heat and add a coating of avocado oil. Sprinkle salt and pepper on both sides of the chicken thighs, then sear them for 3-4 minutes on each side, or until golden brown.

In a small bowl, whisk together the Dijon mustard and your choice of sweetener. You can also add some fresh or dried herbs like rosemary and thyme for an extra kick of flavour.

Arrange the seared chicken thighs in a single layer in the cast iron skillet and pour the honey mustard sauce over them, ensuring each piece is well coated.

Bake the chicken, uncovered, for 25-40 minutes, until the sauce is golden brown and a meat thermometer inserted into the thickest part of the meat reads 165°F (74°C).

Remove from the oven and serve warm.

Storage:

Allow the chicken to cool completely, then store it in an airtight container in the refrigerator for up to a week, or freeze for up to 2 months.

Slow cooker chicken thighs

Ingredients

• Boneless skinless chicken thighs
• Olive oil
• Spices (e.g. paprika, oregano, basil, salt, pepper, garlic powder, dried basil, dried parsley, dried dill, dried chives, onion powder, garlic granules)
• Vegetables (e.g. onion, garlic, spinach, green beans, broccoli)
• Cheese (e.g. cream cheese, shredded cheese)
• Bacon
• Lemon

Method

• Season the chicken thighs with your chosen spices.
• Sear the chicken in a skillet to brown it.
• Place the vegetables, garlic, and chicken broth in the bottom of the slow cooker.
• Add the chicken to the slow cooker.
• Top the chicken with cheese and/or lemon slices.
• Cook on a high setting for 3-4 hours, or on a low setting for 7 hours.
• If desired, top with crispy bacon and fresh herbs before serving.

Serving Suggestions

• Steamed vegetables (e.g. spinach, green beans, broccoli)
• Baked potato
• Rice
• Mashed potatoes
• Noodles
• Toast or brioche bun
• Crackers

Pan-seared chicken thighs

Ingredients

Boneless chicken thighs are a versatile and juicy cut of meat that can be used in a variety of dishes. For this recipe, you will need:

• Boneless, skinless chicken thighs
• Olive oil or avocado oil
• Salt
• Black pepper
• Garlic powder
• Onion powder
• Smoked paprika
• Cumin
• Cayenne pepper

Optional Ingredients

• Italian seasoning
• Melted butter or ghee

Method

• Place the chicken thighs in a large bowl.
• Add olive oil and spices to the bowl, using your hands to ensure the thighs are well-coated.
• For extra flavour, you can leave the thighs to marinate in the oil and spices for a few hours or overnight.
• Heat a large skillet or frying pan over medium-high heat.
• Add the chicken thighs to the pan in a single layer. If your pan is not large enough, cook the thighs in batches to avoid overcrowding the pan.
• Sear the chicken thighs for 5-7 minutes on each side, without moving them except to flip. You want to achieve a golden brown colour and ensure they are cooked through.
• Remove the chicken thighs from the pan and set aside, covering them with foil to keep warm.
• If desired, you can add vegetables to the pan, such as sliced zucchini or cabbage, and sauté them in the leftover drippings from the chicken.
• Alternatively, you can deglaze the pan with a splash of chicken broth or water, scraping up any browned bits from the bottom of the pan to create a simple sauce.
• Serve the chicken thighs with your choice of sides, such as mashed potatoes, roasted vegetables, or a fresh salad.

Tips

• If you prefer crispier chicken skin, consider using bone-in chicken thighs or baking the thighs in the oven after searing.
• To check if the chicken is cooked through, use an instant-read thermometer to ensure the internal temperature reaches 165°F (74°C).
• When reheating leftovers, do so gently in the microwave or oven to avoid drying out the chicken.

Variations

This recipe can be easily adapted to include different spices and ingredients:

• For a simpler version, use Italian seasoning instead of the individual spices.
• Try using melted butter or ghee instead of olive oil for a richer flavour.
• Add sliced garlic to the pan after removing the chicken, sautéing until fragrant before deglazing the pan.
• For an Asian-inspired dish, coat the chicken thighs in a mixture of soy sauce, sesame oil, and garlic before searing.

Serving Suggestions

These pan-seared chicken thighs make a great weeknight dinner and can be served with a variety of sides:

• Mashed potatoes or cauliflower mash
• Roasted vegetables like broccoli, asparagus, or green beans
• Salad, such as arugula or kale salad
• Zucchini noodles or cauliflower rice

Air fryer chicken thighs

Ingredients:

• Chicken Thighs (boneless or bone-in)
• Lemon
• Salt
• Pepper
• Garlic Powder
• Onion Powder
• Smoked Paprika
• Dried Herbs (oregano, herbs de Provence)

Method:

Preheat your air fryer to 380F/375F for 5 minutes. Spray the basket with cooking spray, if desired, to prevent sticking.

Pat the chicken thighs dry with a paper towel and trim off any excess skin. Season the chicken with lemon juice, salt, pepper, garlic powder, onion powder, smoked paprika, and dried herbs. Rub the seasoning into the chicken, ensuring it is well coated.

Place the chicken thighs in the air fryer basket, skin-side down. Air fry for 12 minutes on each side, or until golden and crispy. The chicken is cooked when the internal temperature reaches 165°F.

Tips:

• For boneless chicken thighs, reduce the cooking time.
• If your air fryer is small, cook the chicken in batches.
• For extra crispy skin, pre-heat the air fryer and spray with cooking spray before adding the chicken.
• The cooking time may vary depending on the size of the chicken thighs and the wattage of your air fryer.

Frequently asked questions