Keto Chicken Thighs: Delicious, Healthy, And Versatile!

Keto chicken thighs are a great option for a simple, tasty, and healthy meal. The high-fat, low-carbohydrate diet that is the ketogenic diet is well-complemented by chicken thighs, which are juicy and flavorful. The skin is also keto-friendly as long as it isn't breaded, and the meat is packed with protein.

There are a variety of ways to prepare keto chicken thighs, from baking to air-frying, and a range of seasonings and sauces to choose from. Some recipes include a simple spice rub with garlic powder, onion powder, paprika, salt, and pepper, while others feature more complex flavors like lemon-garlic or bacon and mushroom.

Whatever the preparation style or seasoning, keto chicken thighs are a versatile and tasty option for those following a keto diet or anyone looking for a delicious and healthy meal.

Keto chicken thighs with mashed cauliflower

Ingredients:

• Chicken thighs (bone-in, skin-on)
• Olive oil or avocado oil
• Lemon juice
• Red wine vinegar
• Oregano
• Thyme
• Garlic
• Black pepper
• Cauliflower
• Parmesan cheese
• Butter

Method:

Marinate the Chicken:

In a large mixing bowl, combine olive oil, lemon juice, oregano, thyme, garlic, salt, and pepper. Add the chicken thighs to the bowl and coat them fully with the marinade. Cover the bowl and refrigerate for at least 2 hours, rotating the chicken thighs every hour.

Bake the Chicken:

Preheat the oven to 400°F. Line a baking tray with parchment paper. Remove the chicken from the marinade and place it skin-side up on the tray. Bake for 30-35 minutes, or until the internal temperature reaches 165°F and the skin is golden brown.

Prepare the Mashed Cauliflower:

Cut the cauliflower into small florets. Boil a pot of salted water, add the cauliflower, and cook until tender but still firm. Strain the cauliflower and add it to a food processor with parmesan cheese, melted butter, lemon juice, and zest. Pulse until smooth and creamy.

Serve:

Plate the mashed cauliflower with the baked chicken thighs on top. Add a sprinkle of black pepper and serve with a lemon wedge.

Tips:

• For extra crispy skin, bake the chicken thighs on a wire rack over a baking sheet.
• Marinate the chicken for longer if you want more flavourful meat.
• You can also cook the chicken in an air fryer, which cuts the cooking time in half.
• If you want to add more vegetables, try serving with roasted asparagus or a side salad.

Keto chicken thighs with zucchini noodles

Ingredients:

• 3 pounds of bone-in chicken thighs
• 2 tablespoons of avocado oil
• 1 teaspoon of paprika
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1/2 teaspoon of cracked pepper
• 1 teaspoon of chopped parsley
• 3-6 skinless, boneless chicken thighs
• 4 medium zucchini, spiralized
• 3 tablespoons of butter, divided or (oil or ghee for paleo diet)
• 4 garlic cloves, minced
• 1 teaspoon of onion powder
• 1/4 teaspoon of salt and fresh cracked black pepper
• Juice of 1/2 lemon + lemon slices, for garnish
• 1/4 cup (60ml) chicken stock
• 1 tablespoon of hot sauce (we used Sriracha)
• 1/4 teaspoon of crushed red chilli pepper flakes, optional
• 1/2 cup of fresh chopped parsley
• 1 teaspoon of fresh thyme leaves

Method:

• Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with non-stick spray.
• In a small bowl, combine onion powder, paprika, salt, and pepper. Arrange the chicken thighs in a shallow plate and season generously with the spice mixture. Set aside while you prepare the zucchini noodles.
• Melt 2 tablespoons of butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes, then flip and cook for another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If the chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer the cooked chicken to a plate and set aside.
• In the same skillet, add butter, lemon juice, hot sauce, red pepper flakes, minced garlic, and chicken broth. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.
• Add the spiralized zucchini noodles and toss for two to three minutes to cook. Stir in the fresh parsley and thyme, then allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. If it’s too watery, you can push the zucchini noodles to the side and slightly tilt your skillet to gather the sauce and reduce it over the heat; you can do this until the sauce reaches your desired consistency.
• Push the zucchini noodles to the side, add the cooked chicken thighs back to the pan, and reheat quickly for another minute. Adjust seasoning with pepper and serve the keto chicken thighs with zucchini noodles immediately, garnished with more crushed chilli pepper, fresh parsley, and a slice of lemon if you like. Enjoy!

Keto chicken thighs with broccoli

Ingredients

• 4 chicken thighs
• 2-3 bunches of broccoli
• 2 tablespoons of olive oil
• 1 teaspoon of Italian seasoning
• 1/2 teaspoon of onion powder
• Salt and pepper, to taste
• 1 tablespoon of lemon juice

Optional Ingredients

• 1/4 cup of shredded mild cheddar cheese
• 1/4 cup of heavy cream
• 1 tablespoon of butter
• 2 stalks of green onion

Method

Preheat the oven to 375 degrees Fahrenheit. In a large bowl, toss the broccoli with olive oil, Italian seasoning, salt, pepper, and paprika. Arrange the broccoli on a baking tray, leaving spaces for the chicken thighs.

Place the chicken thighs among the broccoli and sprinkle with salt, pepper, and onion powder. Adjust the seasonings to your taste preferences.

In a small bowl, melt the butter and add honey, garlic, and lemon juice. Stir until smooth. Brush this mixture over the chicken thighs, coating both the meat and skin.

Bake in the oven for 50 minutes. After 25 minutes, brush the chicken with the remaining honey garlic butter. The additional coating will create a crispy, sweet skin.

Serve the chicken and broccoli with your choice of keto-friendly sides, such as cauliflower rice or roasted vegetables.

Tips and Variations

• For an extra crispy skin, use the air fryer method.
• You can also cook the chicken in bacon fat for added flavour.
• Try adding other vegetables like spinach, asparagus, or carrots to the dish.
• For a creamier sauce, add heavy cream, butter, and shredded cheese to the pan juices.

Keto chicken thighs with spinach

Ingredients

• 4 bone-in, skin-on chicken thighs
• 1 16 oz bag of frozen spinach (or 3 cups fresh spinach)
• 3 cloves of garlic (crushed)
• 1 teaspoon red pepper flakes
• 1/4 cup of parmesan cheese
• 1/4 cup of heavy cream
• 1 tablespoon of butter
• Salt and pepper to taste
• 1 tablespoon olive oil

Method

Heat the olive oil in a skillet until your pan is hot and steaming. Rub your chicken with salt and pepper, and place it in the pan skin side down. Cook the chicken all the way through (internal temp of 165 degrees), and remove from the pan. Drain any excess oil from the pan.

Turn your pan down to medium-low heat and let it cool down a bit. Peel and crush your cloves of garlic and throw them in the pan to brown up. Add in your spinach, butter, cream, and parmesan cheese, and let it all melt together. Stir until all of the ingredients are coated with the cheese and cream mixture and spinach wilts down.

Add your chicken back in, and let everything meld together on low heat for 10 minutes. Add red pepper flakes at the end. Plate, serve, and enjoy!

Tips

• Keep in mind that your cooked spinach is going to shrink down. So if you want to make extras, make sure to double the recipe.
• You can use boneless, skinless chicken thighs if you’d like to cut down the fat content.
• You can also use avocado oil instead of olive oil.

Keto chicken thighs with avocado salad

Ingredients

• 2 bone-in, skin-on chicken thighs
• 2 medium avocados
• 1/4 cup mayonnaise
• 1/4 cup diced red onion
• 1 tablespoon fresh cilantro
• 2 teaspoons lime juice
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 2 tablespoons avocado oil
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon cracked pepper
• 1 teaspoon chopped parsley

Method

Preheat the oven to 400°F. Spray a baking sheet with non-stick spray.

Add the avocado oil, paprika, garlic powder, onion powder, pepper, and parsley to a large zip-top bag and seal. Place the chicken thighs into the bag and smush them around to coat them in the seasoning.

Arrange the chicken on the baking sheet and bake for 35-45 minutes, or until a thermometer reads 165°F.

While the chicken is cooking, prepare the avocado salad by adding the avocados, mayonnaise, red onion, cilantro, lime juice, garlic powder, and salt to a mixing bowl. Stir everything together – no need to be gentle. As you stir, the avocado will break down and start to coat the other ingredients.

Once the chicken is cooked, remove it from the oven and let it cool slightly. Then, chop the chicken into bite-sized pieces and add it to the avocado salad. Stir everything together until combined.

Serve the keto chicken thighs with avocado salad on its own, in a lettuce wrap, or with low-carb tortillas. Enjoy!

Frequently asked questions