Keto Chicken Thighs: Oven-Baked Perfection

Chicken thighs are a great option for a keto diet, as they are packed with protein and have a higher fat content than leaner white meat, keeping you full and satisfied for longer. Here is a simple recipe for cooking keto chicken thighs in the oven.

First, you will need to gather your ingredients: bone-in, skin-on chicken thighs, avocado or olive oil, and seasonings such as salt, pepper, garlic powder, onion powder, and paprika. You can also add baking powder to your seasonings, as it helps to make the chicken skin extra crispy.

Preheat your oven to 400 degrees Fahrenheit. Place your chicken thighs in a large bowl or plastic bag and drizzle with oil. Add your desired seasonings to the bowl or bag, seal, and shake to coat the chicken evenly.

Arrange the chicken thighs on a baking sheet and place them in the oven. Bake for 35-45 minutes, or until the internal temperature of the chicken reaches 165 degrees Fahrenheit.

And that's it! Your keto chicken thighs are now ready to be enjoyed. You can serve them with a side of your choice, such as roasted vegetables or a salad.

How to get the perfect crispy skin

There are a few key steps to achieving the perfect crispy skin on your keto chicken thighs. Firstly, make sure you are using bone-in, skin-on chicken thighs as the skin is essential for achieving that crispy texture.

Before seasoning the chicken, trim any excess fat or skin with a sharp knife. This will ensure that your chicken is not too greasy and will help achieve the desired crispiness.

The next step is to season the chicken. For this recipe, you will need baking powder (not baking soda!), salt, smoked paprika, garlic powder, and onion powder. Combine these ingredients in a small bowl, and then place the chicken in a bag or bowl. Add the seasonings to the bag or bowl, seal or cover, and shake vigorously to ensure the chicken is evenly coated.

Now it's time to bake the chicken. Preheat your oven to 250°F and line a rimmed baking sheet with foil and a wire rack. Place the chicken on the rack, skin side up, and bake for 30 minutes. Then, increase the oven temperature to 425°F and bake for an additional 25-30 minutes, or until the skin is brown and crispy. The internal temperature of the chicken should reach 165°F.

To achieve the perfect crispiness, it is important to be patient. Allow the fat in the skin to render and become crisp, and avoid raising the heat too high, as this can lead to burnt skin.

Additionally, make sure that your pan is thoroughly coated with oil before adding the chicken. This will help ensure that the skin doesn't burn before the fat has a chance to render.

By following these steps, you will achieve the perfect crispy skin on your keto chicken thighs!

How to store leftovers

Storing leftovers of keto chicken thighs is easy and will ensure your meal stays fresh and tasty for longer. Here is a detailed guide on how to store leftovers of keto chicken thighs cooked in the oven:

Storage Containers

Use airtight containers to store the leftover chicken thighs in the refrigerator. Make sure the containers are sealed properly to prevent air exposure, which can cause the food to dry out or spoil faster. You can also use freezer bags or wrap the chicken tightly in aluminium foil or plastic wrap.

Storage Temperature

Refrigerate the leftovers within two hours of cooking or serving. The ideal temperature for storing cooked chicken is 40°F (4°C) or colder. Place the containers in the coldest part of your refrigerator, usually the back, to maintain a consistent cool temperature.

Storage Duration

Leftover keto chicken thighs can be safely stored in the refrigerator for up to 4 days. After this period, it is recommended to discard any remaining chicken to prevent foodborne illnesses.

Reheating

When you're ready to enjoy your leftovers, it's best to reheat them in the air fryer, oven, or skillet. For optimal taste and texture, avoid reheating in the microwave, as this can make the skin chewy and unappetizing.

Food Safety

Properly storing and handling leftovers is crucial to prevent foodborne illnesses. Always wash your hands before handling food and use clean utensils and containers. Ensure the chicken is thoroughly cooked before serving, with an internal temperature of 165°F (74°C).

By following these simple guidelines, you can safely store and enjoy your leftover keto chicken thighs, making the most of your delicious home-cooked meal.

How to check if the chicken is cooked

Checking if your keto chicken thighs are cooked is easy. The best way to tell is by using a meat thermometer. Insert the thermometer into the thickest part of the chicken, making sure it's not touching any bone, and check that the internal temperature is 165°F. If you don't have a thermometer, there are other ways to check. Firstly, you can check if the juices running from the chicken are clear. If they're pink, the chicken needs more time. You can also cut into the thickest part of the chicken and check the colour of the meat. If there are any pink or red spots, it's not cooked. The meat should be white or very light brown. You can also poke the chicken with your finger to see if it feels firm. Raw chicken will feel rubbery, while cooked chicken will be firmer and spring back from your touch.

What to serve with the chicken

Now that you've cooked your keto chicken thighs, it's time to think about what to serve with them. Here are some ideas for side dishes to accompany your juicy, crispy chicken:

• Roasted vegetables: Cauliflower, Brussels sprouts, or root vegetables are great options. You can roast them at the same temperature as the chicken, making it a convenient option.
• Potatoes: While they don't pair well with the high temperature used for the chicken, you can make oven-roasted potatoes at a lower temperature or try crispy air fryer potatoes as a side.
• Salad: A light and fresh option to balance out the hearty chicken dish. Try a cucumber tomato salad or arugula salad, or go seasonal with asparagus, Caprese, or beet salad.
• Keto Brussels sprouts with bacon and sweet maple horseradish sauce: This side dish adds a nice crunch and a touch of sweetness to your meal.
• Keto cauliflower mash: A creamy and comforting side dish that pairs well with the chicken.
• Keto green bean casserole: Green beans are always a great side, and in a casserole, they become even more delicious.
• Keto garlic butter mushrooms: If you want to double up on the mushrooms, this is a tasty option.

These are just a few suggestions, but feel free to get creative and choose whatever sides you think will complement the flavours of your keto chicken thighs!

How to season the chicken

The key to achieving a crispy skin and juicy meat is to separate the skin from the chicken underneath. This will allow you to place dollops of compound butter all over underneath the skin and then press down over the skin to spread it around.

For the compound butter, you will need:

• Butter (unsalted)
• Garlic (crushed)
• Fresh herbs (e.g. parsley, dill, tarragon, or fennel)
• Salt

Mix the above ingredients in a small bowl. You can also add in other dried seasonings such as dried oregano, dried rosemary, onion powder, chili powder, and/or cayenne pepper.

Pat the chicken dry with paper towels and place it on a baking sheet, skin side up. Run your hands under the chicken skin to separate it from the meat, then place the butter underneath.

Drizzle or brush olive oil (or avocado oil) onto the chicken on both sides. Sprinkle both sides with salt, smoked paprika, garlic powder, and black pepper.

If you want a tangy flavor, mix the olive oil with a tablespoon of lemon juice and brush the mixture over the skin.

Tips:

• For extra crispy chicken thighs, use an oven-safe rack. Placing the chicken on the rack instead of directly on the sheet pan allows for more airflow, so the skin crisps up even more.
• Don't crowd the pan. Make sure the chicken pieces are not touching each other, or they will take much longer to cook and won't crisp up well.
• Bake chicken thighs skin side down first. The side that touches the pan last will be a bit less crispy than the side facing up, so bake skin side down first and then flip after 10 minutes.

Frequently asked questions