If you’re looking for a flavorful and satisfying low-carb dinner, chicken thighs keto is a must-try. Juicy, skin-on chicken thighs are rich in healthy fats and protein, making them ideal for keto-friendly cooking. Whether you’re pan-searing, baking, or grilling, chicken thighs deliver deep flavor, tender texture, and perfect macros for a ketogenic lifestyle.

This recipe focuses on simple seasoning, high-heat cooking for crispy skin, and a quick garlic butter sauce that takes the dish to the next level. Serve with low-carb vegetables like cauliflower mash, sautéed spinach, or roasted broccoli for a complete keto meal.

For more hearty low-carb meals, try our Hearty and Creamy Sausage Soup or indulge in comfort with this Bacon Jalapeno Mac n Cheese.

Credit: Pinterest

Ingredients You Will Need

4 bone-in, skin-on chicken thighs – Rich in flavor and fat, perfect for keto
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1 tablespoon olive oil – For searing
2 tablespoons butter – For the pan sauce
3 garlic cloves, minced
1 teaspoon lemon juice (optional)
Chopped parsley, for garnish (optional)

Cooking Time

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4

Equipment You Will Need

Cast iron skillet or oven-safe pan
Tongs
Knife and cutting board
Meat thermometer (for accuracy)
Small bowl for mixing seasonings

How to Make Chicken Thighs Keto: Step-by-Step

1. Preheat Oven

Preheat your oven to 425°F (220°C). This high heat ensures crispy skin and juicy meat.

2. Season the Chicken

Pat the chicken thighs dry. In a small bowl, mix salt, pepper, paprika, and garlic powder. Rub seasoning all over the thighs, getting under the skin if possible.

3. Sear on the Stovetop

Heat olive oil in a cast iron skillet over medium-high heat. Place the chicken thighs skin-side down and sear for 7–8 minutes until the skin is golden and crispy. Flip and sear for 2 more minutes.

4. Finish in the Oven

Transfer the skillet to the preheated oven. Roast for 15–18 minutes, or until the internal temperature reaches 165°F. Remove and transfer chicken to a plate to rest.

5. Make the Garlic Butter Sauce

In the same pan, melt the butter over medium heat. Add garlic and sauté for 30 seconds until fragrant. Stir in lemon juice if using. Spoon the sauce over the chicken before serving.

Nutritional Information (Per Serving)

Calories: 410
Protein: 28g
Fat: 32g
Carbohydrates: 2g
Fiber: 0g
Sugar: 0g
Sodium: 650mg
Cholesterol: 110mg

Tips and Variations

Boneless Option: Boneless, skinless thighs cook faster and still offer great flavor.
Add Cream: Stir a splash of heavy cream into the pan sauce for a richer finish.
Make it Spicy: Add crushed red pepper flakes or cayenne to the seasoning.
Use Ghee: Replace butter with ghee for a dairy-free option with a nutty flavor.
Pair with Keto Veggies: Cauliflower mash, roasted zucchini, or sautéed kale work beautifully.

How to Store and Reheat

Refrigerator:
Store in an airtight container for up to 4 days.

Freezer:
Freeze fully cooled chicken thighs for up to 2 months. Reheat directly from frozen or thaw overnight.

Reheat:
Use a skillet over low heat or bake at 350°F until warmed through. Avoid the microwave to maintain texture.

Why You’ll Love This Recipe

Chicken thighs keto is a recipe that hits every mark—rich flavor, easy preparation, and perfect macros. With high fat content and low carbs, it fits seamlessly into a ketogenic diet while still feeling indulgent and comforting. The crispy skin and buttery garlic sauce make this dish feel restaurant-worthy, even though it’s incredibly simple to make at home.

Whether you’re new to keto or a long-time low-carb eater, this chicken thigh recipe is one to keep in regular rotation.

Final Thoughts

This chicken thighs keto recipe has become one of my go-to meals when I want something quick, delicious, and keto-compliant. The crisp, golden skin and garlicky butter sauce make it crave-worthy, while the cooking process is low-maintenance and straightforward.

I often double the batch and use the leftovers in lettuce wraps, cauliflower rice bowls, or even cold in salads. It’s a practical, protein-packed option for anyone following a ketogenic lifestyle or just looking to eat clean without sacrificing taste.

Credit: Pinterest

Frequently Asked Questions

Can I make this with boneless chicken thighs?
Yes, boneless thighs work well—just reduce oven time to 12–15 minutes.

What sides go well with this keto chicken?
Try cauliflower mash, sautéed spinach, roasted asparagus, or zucchini noodles.

How do I get the skin extra crispy?
Start with dry chicken, sear well on the stovetop, and finish at high heat in the oven. Broil for the last 2 minutes if needed.

Is this recipe dairy-free?
Not as written, but you can use ghee or olive oil instead of butter to make it dairy-free.

Can I grill these instead?
Yes! Grill over medium-high heat, skin-side down first, and finish with a quick garlic butter baste.

Looking for another rich and savory low-carb option? Try the delicious Creamy Tuscan Sausage Pasta—it’s loaded with bold flavor and fits right into your keto plan.

Sofia