Are Chicken Thighs Keto? Your Complete Guide to Keto Chicken Thighs
Chicken thighs have become a staple for those following the ketogenic diet. With their high fat content and rich meaty flavor, chicken thighs fit perfectly into the keto lifestyle. But are chicken thighs keto? What’s the best way to prepare them? And how can you incorporate them into your low-carb meal plan? This comprehensive guide will give you everything you need to know about making chicken thighs a regular part of your keto diet.
What Makes Chicken Thighs Keto?
There are a few key factors that make chicken thighs an excellent keto food:
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High in fat. Chicken thighs are fattier than chicken breasts, with more saturated fat and monounsaturated fat. This fits the macros for keto diets perfectly.
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Low in carbs. A 3 ounce serving of chicken thigh contains 0 grams of carbs. Skin-on thighs are even better, providing additional fat.
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Nutrient dense. Chicken thighs provide niacin, selenium, vitamin B6 and B12, phosphorus, and zinc. The fat content makes them more nutrient dense than leaner cuts.
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Flavorful and juicy. Chicken thighs have a richness of flavor that can’t be beat. They stay moist when cooked, unlike dry chicken breasts.
Comparing Chicken Thighs to Breasts
Chicken breasts are often considered the healthier option, but chicken thighs have some advantages:
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More total fat and calories in thighs, from both the meat and the skin.
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Much higher in monounsaturated fat, the “good” kind associated with health benefits.
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Twice as much B12, zinc, and niacin than chicken breasts.
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Much harder to overcook thighs compared to delicate chicken breasts.
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Incredibly versatile for keto recipes from grilling to slow cooking and more.
Chicken breasts are leaner, with a bit more protein and less fat. But chicken thighs offer more robust keto macros, in addition to being budget-friendly and easy to cook.
Best Ways to Cook Keto Chicken Thighs
From oven baking to slow cooking, chicken thighs excel with all cooking methods:
Baked Chicken Thighs
Baked chicken thighs develop insanely crispy skin in the dry heat of the oven. Letting them roast uncovered leads to the crispiest results. Use a simple seasoning of salt, pepper, garlic powder, paprika, and thyme. Bake at 400°F for 40-50 minutes.
Grilled Chicken Thighs
The grill adds great flavor to chicken thighs with nice char marks. Grill over direct high heat for 6-8 minutes per side. Brush on a sugar-free barbecue sauce during the last few minutes.
Slow Cooker Chicken Thighs
The slow cooker tenderizes chicken thighs and infuses them with flavor. Add thighs to the slow cooker with salsa, Buffalo sauce, or cream of mushroom soup. Cook on low heat for 4-6 hours.
Instant Pot Chicken Thighs
Pressure cooking makes super quick and tender keto chicken thighs. Add thighs along with seasonings, broth, and veggies to the Instant Pot. Pressure cook for 15 minutes then let naturally release.
Air Fryer Chicken Thighs
The air fryer crisps up chicken thighs with hardly any oil needed. Coat thighs in seasoning and air fry at 400°F for 15-18 minutes, flipping halfway.
Poached Chicken Thighs
Poaching chicken thighs in broth, wine, or lemon juice makes them super tender and moist. Great for chicken salads or shredding for meals later in the week.
Fried Chicken Thighs
You can still enjoy fried chicken on keto by using pork rinds or almond flour for the coating. Fry in the air fryer or shallow fry in avocado oil for a crispy low-carb treat.
Chicken Thigh Meal Prep Ideas
Prepping keto chicken thighs in advance makes it easy to throw together quick meals all week long. Here are some meal prep ideas:
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Make a batch of baked or grilled thighs to use in lunches and dinners. Heat up and serve with microwaved veggies.
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Shred poached, baked, or instant pot chicken thighs. Use for chicken salad, wraps, casseroles, and more.
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Portion chicken thighs into freezer bags along with marinades or seasoning. Defrost and cook as needed.
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Prepare several seasoned variations like lemon garlic, buffalo and ranch, taco spice, etc.
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Cook once, use twice! Roast chicken thighs for one meal, then use leftovers for soups, stir frys, and skillet meals.
Satisfying Recipes with Chicken Thighs
From comforting casseroles to lighter Greek meals, these recipes make chicken thighs the star:
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Chicken Enchilada Casserole – Chicken thighs baked under layers of enchilada sauce, cheese, and tortillas.
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Chicken Cordon Bleu – A keto take on this classic dish with chicken thighs wrapped around ham and cheese.
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Chicken Tikka Masala – Chicken marinated in spiced yogurt and simmered in aromatic tomato curry sauce.
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Chicken Gyros – Greek chicken thighs with lemon, oregano, and garlic served in lettuce wraps.
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Chicken Bacon Ranch Pizza – Cauliflower pizza crust topped with ranch seasoned chicken thighs and bacon.
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Buffalo Chicken Dip – Shredded chicken thighs in a creamy, spicy cheese dip. The ultimate game day appetizer!
Chicken Thighs on Keto: Final Tips
- Buy bone-in, skin-on chicken thighs and cook them properly to maximize crispiness and flavor.
- Season simply with spices and herbs you have on hand to keep recipes easy and budget-friendly.
- Cook once, use twice. Cook a batch of thighs and repurpose leftovers for quick keto meals all week.
- Mix up prep methods from oven baking to air frying, slow cooking, grilling and more. Variety keeps meals interesting.
- Use thighs in classic comfort foods like casseroles, pizza, wraps, salads, and more for perfect keto options.
With their stellar nutrition stats, juicy texture, and versatility, chicken thighs deserve a regular spot on your keto menu. Try out some new chicken thigh recipes today!
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.
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.
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.
- 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.
- 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!
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.
- Make sure to season the chicken thighs evenly. You dont 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.
- Baking powder This 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.
- Seasonings Feel 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 Thighs I would not recommend this recipe for boneless skinless chicken thighs. Use this recipe instead.
BEST CRISPY CHICKEN! How to Make Keto Juicy Crispy Baked Chicken Thighs or Breasts | ONLY 1 CARB!
FAQ
Are chicken thighs keto friendly to eat?
Chicken thighs are perfect for a keto diet, so long as you skip the sugary sauces and carb filled breadings. Chicken thighs are a nice choice for keto because they’re packed with protein and have a bit more fat than leaner white meat, which will help keep you full and satisfied for longer.
Are chicken thighs high in carbs?
Chicken thigh: 208 calories
Protein: 28.8 g. Carbs: 0 g.
What part of chicken is best for keto?
If you’re looking for a way to increase your protein intake, chicken thighs are one of the best keto-friendly choices.Sep 3, 2020
Are keto chicken thigh recipes easy?
A re you looking for easy Keto chicken thigh recipes to serve for dinner? These quick and easy Keto chicken thighs are crispy on the outside and juicy inside, with the simplest seasonings you already have in your pantry. Incredibly easy to make, these Keto chicken thigh recipes are low-carb-friendly and are perfect for dinner any night of the week!
Are keto chicken thighs low-carb?
Incredibly easy to make, these Keto chicken thigh recipes are low-carb-friendly and are perfect for dinner any night of the week! Including recipes for slow cooker chicken thighs, pan-seared chicken thighs, air fryer chicken thighs, Instant Pot chicken thighs, grilled chicken thighs, and many more. Enjoy! 1.
Can you eat chicken thigh on a keto diet?
Coupled with the char from the grill, this chicken is sensational. Live the low-carb lifestyle with these keto chicken recipes! Enjoy fajitas, skillet meals, and fried chicken with these tempting dishes. Select your favorite recipe. Organize all the required ingredients. Prep a chicken thigh recipe in 30 minutes or less!
Are keto chicken thighs dairy free?
Keto Chicken Thighs A creamy mustard sauce makes these skin-on chicken thighs so flavorful, and your family will love the crispy skin. It is a tasty dairy free recipe. You will love these Keto Chicken Thigh Recipes. They are delicious and easy to make. 25 keto chicken thighs the entire family will love.
Are fried chicken thighs keto?
Easy Keto Fried Chicken Thighs are the most delicious, juicy, and crunchy chicken thighs you’ll ever make with no extra carbs! Instant Pot Keto Low-Carb Creamy Garlic Tuscan Chicken Thighs with {VIDEO} is a quick and easy healthy pressure cooker recipe with sundried tomatoes, spinach, and a cream cheese and parmesan cream sauce.
How long do you cook chicken thighs on a keto diet?
Bake them in a 400F oven for about 25 minutes. The cooking time will vary depending on the size of the chicken. 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!