Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (2024)

Published: · Modified: by Jennifer Banz· 223 Comments

Servings: 8

|

Cals: 195

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Fat: 14

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Carbs: 2

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Fiber: 0

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Protein: 17

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Time: 1 hour hr 10 minutes mins

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This Keto Chicken Thighs Recipeis super crispy and so easy to make and with no dirty skillet or grease splattered all over your kitchen! They are a frequent weeknight meal in my house because everyone loves baked crispy chicken thighs and it is definitely kid friendly.

Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (1)

These keto baked chicken thighs are the perfect comfort food weeknight dinner...and so much easier than pan frying! I can guarantee you the whole family will love this easy chicken recipe.

Chicken thighs are my favorite cut of meat and the best part of the chicken. Unlike chicken breasts, they stay juicy and flavorful, even when they are overcooked. The crispy skin is like a delicious chip! This keto recipe only has 2 net carbs per serving.

Anytime I buy skin-on chicken, it's going to be used to make these keto chicken thighs recipe. I might not always buy the ones with the bone and skin on, though. I do like the simplicity of boneless chicken thighs and then I will use my recipe for Baked Boneless Skinless Chicken thighs. Also, when I am in a time crunch, I will opt for my Air fryer Chicken Thighs recipe because it can be finished in around 40 minutes.

Ingredients needed

This section explains how to choose the best ingredients for this keto chicken thighs recipe, what each one does in the recipe, and substitution options. For measurements, see therecipe card below.

Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (2)

Chicken thighs - Of course for this juicy chicken thighs recipe you will need bone-in and skin on chicken thighs. If they are frozen, they will need to be thawed and trimmed of any excess fat. Sometimes the chicken comes in the package with a lot of excess skin and fat. You will want to trim that off.

Baking powder - This might be a surprise ingredient for a crispy chicken thigh recipe but trust me! The baking powder (not soda!) helps the chicken skin get super crispy! You will not be able to taste it after cooking, promise!

The remaining simple ingredients needed are salt and black pepper, smoked paprika, garlic powder, dried oregano, and onion powder. This seasoning mix will give the chicken thighs so much flavor.

How to make keto chicken thighs in the oven

This section explains how to make this keto chicken thighs recipe step by step. The full printable recipe card is near the bottom of this page.

Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (3)
  1. Our first step is to preheat our oven and line a sheet tray with foil (to avoid the most mess) and then top the sheet tray with a baking rack. This will help the juices drip from the chicken so they can get nice a crispy.
  2. I like to put all of the chicken thighs in a zip top bag (these bag holders are great for that!) and then pour all of the seasonings on top. Zip the bag closed and then shake the bag for a few minutes to make sure all of the seasonings are evenly distributed. You really want to focus on this step, especially with that baking powder!
Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (4)

3. Now we place the chicken thighs on the baking tray, evenly spaced. Bake them in the pre-heated oven at 250F for 30 minutes to start rendering the fat from the skin without smoking up your house. Then we are going to crank up the heat to 425F for 25 minutes and let the chicken skin get nice and crispy and the inner meat will be so juicy. Make sure the internal temperature of your chicken is 165F using an instant-read thermometer. I check this by inserting an internal meat thermometer probe in the center of the chicken, avoiding the bone.

Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (5)

Expert tips

  • Make sure to season the chicken thighs evenly. You don't want to have a big pile of baking powder on one of your pieces of chicken!
  • If your chicken pieces are frozen, you will want to thaw it using a safe method such as leaving them in an air tight container over night in the refrigerator.
  • This method is really the best way to get crispy skin. You can also use it to make really crispy chicken legs and wings! I also use the baking powder method to make my Garlic Parmesan Chicken Wings.

Swaps and substitutions

  • Baking powderThis ingredient can just be skipped if you want. The skin on your keto chicken thighs will not get as crispy but it will still be amazing! You can also use arrowroot powder as a replacement.
  • SeasoningsFeel free to use whatever seasonings you want for this recipe! You could add a little cayenne pepper or red pepper flakes for spice!
  • Boneless Skinless Chicken ThighsI would not recommend this recipe for boneless skinless chicken thighs. Use this recipe instead.

Keto Chicken Thighs Storage and reheating instructions

  • Storage Store these in an airtight container in the refrigerator for up to 4 days. This recipe is also great as meal prep with a quick side like Parmesan Cheese coated Green Beans.
  • Reheating I recommend reheating these chicken thighs either in the air fryer, in the oven, or in a skillet over medium-high heat with a little avocado oil. I do not recommend the microwave as the skin will become chewy and not very appetizing.

Frequently asked questions

Why did my house fill with smoke? This is more than likely from a dirty oven...no offense, my oven is dirty too! The old baked on stuff in your oven is more than likely smoking under the high temperature.

Can I just mix the seasonings beforehand and then coat each chicken thigh in the seasonings...like shake n bake? Definitely! Many people have used this method and it works great.

Can I use this recipe with boneless chicken breast? You could use this recipe with boneless chicken breast but you will want to skip the baking powder. Also, make sure they do not go over 165F while cooking so they do not dry out. Bake them in a 400F oven for about 25 minutes. The cooking time will vary depending on the size of the chicken.

Serving suggestions

  • Zucchini noodles with a creamy mushroom sauce
  • Spaghetti Squash Alfredo
  • Pressure Cooker Mashed Cauliflower
  • Keto Coleslaw

More keto chicken thigh recipes

  • Crock Pot BBQ Chicken Thighs
  • Creamy Lemon Chicken Thighs
  • Bacon Wrapped Chicken Thighs
  • Instant Pot Chicken Thighs

Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (6)

Crispy Baked Keto Chicken Thighs Recipe

This easy baked keto chicken thighs recipe uses a trick from Cooks Illustrated to get the bone in chicken thigh skin nice and crispy! You will be making this low carb recipe over and over again!

4.74 from 109 votes

Course: dinner, Main Course

Cuisine: American

Prep Time: 10 minutes minutes

Cook Time: 1 hour hour

Total Time: 1 hour hour 10 minutes minutes

Servings: 8

Calories: 195

Author: Jennifer Banz

This post may contain affiliate links

Ingredients

  • 8 Bone in, Skin on Chicken thighs
  • 2 tablespoons baking powder (not baking soda!)
  • ½ tablespoon Kosher Salt
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Garlic Powder
  • ½ teaspoon Oregano
  • ½ teaspoon Onion Powder

Instructions

  • Preheat the oven to 250F. Line a rimmed baking sheet with foil and a wire rack. Spray the wire rack with cooking spray.

  • Trim each chicken thigh of any excess fat or skin with a sharp knife.

  • Combine all of the seasonings and baking powder in a small bowl.

  • 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. Remove the chicken from the bag and place on the rack, skin side up.

  • Bake the chicken in the center of the oven for 30 minutes. Increase the heat of the oven to 425F and move the oven rack up one spot then bake for an additional 25-30 minutes or until brown and crispy. Chicken is cooked through when an internal temperature of 165F is reached.

Notes

  1. The baking powder is essential to making these chicken thighs extra crispy.
  2. Storage Store these in an air tight container in the refrigerator for up to 4 days.
  3. Reheating I recommend reheating these chicken thighs either in the air fryer or in the oven. You can also heat them skin side down in a skillet with a little oil. I do not recommend the microwave as the skin will become chewy and not very appetizing.

Servings: 8

Nutrition per serving

Calories: 195 | Carbohydrates: 2g | Protein: 17g | Fat: 14g | Saturated Fat: 4g | Fiber: 0g | Sugar: 0g

Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

Keyword :gluten free, keto chicken thighs recipe, keto dinner recipes, low carb chicken recipes, recipe for keto chicken thighs, roast chicken thighs

More Chicken

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Reader Interactions

Comments

    Leave a Comment & Rating!

  1. OneMoreSquash says

    Wanted to love these. I dronk LMNT [1000 mg sodium] and also salt my food well but these tasted like baking powder and waaaay too salty for me. I made a double batch with pasture raised organic chicken so I will be choking these down. I will make sure not to drink LMNT over the next few days.
    *note that I used skinless, boneless chicken thighs as I didn't have anything else so maybe thats why they taste like this. I dunno. If I try it again I will need to cut way back on salt and baking powder.

    Reply

    • Jennifer Banz says

      Yes, the reason they were too salty and you tasted baking powder is because you used boneless skinless chicken thighs. The baking powder is to help render the fat from the skin. This is why the recipe specified bone in, skin on chicken thighs.

      Reply

  2. Laur says

    Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (11)
    So salty with only half the salt that we threw out the chicken bc we couldn’t eat it. Terrible recipe.

    Reply

    • Jennifer Banz says

      I am sorry to hear that. Did you use kosher salt?

      Reply

  3. Gail says

    Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (12)
    Made these for dinner this evening. Easy and DELICIOUS!!!! Will definitely be making these again! Thank you for the great recipe! Could not taste the baking powder at all and the skin was very crispy! Chicken was very moist also. YUMMY!!!

    Reply

  4. Gail says

    Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (13)
    Made these for dinner this evening. easy and DELICIOUS!!!! Will definitely be making these again! Thank you for the great recipe!

    Reply

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Crispy Baked Keto Chicken Thighs Recipe • Low Carb with Jennifer (2024)

FAQs

Is it better to bake chicken thighs at 350 or 400? ›

Is it better to bake chicken thighs at 350 or 400? It is recommended to bake chicken thighs at 400ºF. This medium-high heat ensures the juiciest results! Chicken thighs should be roasted in the oven at 400ºF for 40-45 minutes, then broiled for 2 more minutes to get juicy meat and crispy skin!

Do you bake chicken thighs covered or uncovered? ›

Don't Cover the Chicken.

Some chicken thighs in the oven recipes require covering with aluminum foil. This is not one of them. When baking chicken thighs with the skin on, you're trying to achieve crispy chicken thighs in the oven. Therefore, leaving them uncovered ensures a crispy skin that turns perfectly golden.

How long do bone-in thighs take in air fryer? ›

But that's not the end of the story. From the cook's perspective (that's me and you), this fast and easy dinner is a clear winner. Bone-in chicken thighs cook in 16 to 20 minutes in the air fryer at 400 degrees F. You don't need to marinade the chicken thighs before air frying.

Are chicken thighs or breasts better for Keto? ›

Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.

How long does it take to cook chicken thighs in the oven at 400? ›

Baking Temperature and Timing

While chicken thighs only need to be cooked to an internal temperature of 165 degrees as read by a meat thermometer, I recommend you bake them until they reach 180 – 190 degrees. This takes 30-40 minutes at 400 degrees.

How long does it take to cook chicken thighs at 350? ›

The USDA guidelines lists approximate cooking times of 40 to 50 minutes for 4-to-8-ounce chicken thighs roasted at 350 degrees. In our basic meal prep boneless chicken thighs recipe, they take about 25 to 30 minutes baked at 425 degrees F.

What's the difference between roasting and baking chicken thighs? ›

One cook will say they baked a chicken; another will use the same temperature and technique but say they roasted a chicken. A good guideline is that baking savory foods typically involves a lower temperature—375 degrees and below. Roasting them refers to dishes cooked at 400 degrees and above.

Is 40 minutes long enough to cook chicken thighs? ›

As a general guideline, bone-in, skin-on chicken thighs are often baked at around 375°F to 400°F (190°C to 200°C). Bone-in, Skin-on Chicken Thighs:Bake at 375°F (190°C): 35-45 minutes. Bake at 400°F (200°C): 30-40 minutes. Boneless, Skinless Chicken Thighs:Bake at 375°F (190°C): 25-30 minutes.

Should you bake chicken covered or uncovered at 400? ›

Preheat the oven to 400°F. Lightly grease a rimmed baking pan. In a medium bowl, combine chicken breasts, olive oil, Italian seasoning, seasoned salt, paprika, and black pepper. Mix well to coat. Bake uncovered for 22 to 26 minutes or until the chicken breasts reach and internal temperature of 165°F.

Can you overcook bone-in chicken thighs? ›

Since they have a higher fat content and retain moisture during cooking, it's more difficult to overcook chicken thighs than it is to overcook chicken breasts. Particularly if you buy bone-in chicken thighs, they mostly just fall off of the bone if you leave them in the oven too long!

Is 30 minutes long enough to cook chicken thighs? ›

Place chicken thighs in a baking dish; season both sides with garlic powder and onion flakes. Bake in the preheated oven until no longer pink at the bone and juices run clear, about 30 minutes. An instant-read thermometer inserted into thickest part of thigh, near the bone, should read 165 degrees F (74 degrees C).

Can you put foil in an air fryer? ›

The great news about air fryers is that you can use foil along with parchment paper to cook your food in an air fryer. Just remember that if it's safe and effective to use in a conventional oven, it will work just fine in an air fryer.

Are chicken thighs good for weight loss? ›

Unfortunately for weight loss efforts, chicken thighs have more calories and more fat. In a 3 ounce serving, skinless chicken breast has 140 calories and 3 grams of fat. A three ounce portion of chicken thigh has 170 calories and 3 grams of fat.

Are chicken thighs high in carbs? ›

One skinless, boneless, cooked chicken thigh (116 g) contains : Calories: 208. Protein: 28.8 g. Carbs: 0 g.

Can I eat chicken thighs instead of breasts for weight loss? ›

Chicken breast contains more protein and less fat as compared to chicken thigh. Consuming less fat will definitely help you lose weight quicker. Along with this, increasing the intake of protein will help with fat loss too.

At what temp are chicken thighs most tender? ›

For the ultimate juicy and tender chicken thigh experience, aim for an internal temp between 175 and 185 F. Any temperature higher than that can dry out or burn your meat, but the perfect 175° to 185° range will get you well above the minimum safe temperature and maximize the poultry's flavor potential.

What is the best temperature for tender chicken thighs? ›

Are chicken thighs done at 165? While chicken leg and thigh meat are still safe at 165 degrees F, it is recommended to cook it to an internal temperature of about 170-175 degrees F to improve the flavor and tenderness.

Is 400 too high to bake chicken? ›

The best way to bake chicken breasts is the oven is at 400 F. Simply drizzle some olive oil in the bottom of your baking dish, season your skinless chicken breasts generously and add a pat of butter on top of each chicken breast.

Is it better to cook chicken thighs fast or slow? ›

Knowing this, what's the best way to cook thighs and drumsticks? The key is to cook them slowly. Gentle techniques—such as braising at a relatively low heat and grilling over an indirect fire—work best.

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