Oven Baked Chicken Thighs Recipe: Keto & Low Carb

This easy and delicious recipe for keto Baked Chicken Thighs is sure to be a hit at your next dinner. Made with simple ingredients such as boneless chicken thighs, olive oil, garlic, salt, and pepper, this chicken dish is delicious while being quick and easy to prepare. The flavorful recipe can also be adjusted according to personal preference by adding seasonings like oregano, basil, or thyme.  With minimal effort and maximum taste, this is sure to become one of your go-to low carb recipes!

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🤔 Do you prefer dark meat or light?

If you prefer dark meat, you’ve come to the right place. These keto oven baked chicken thighs are the perfect way to enjoy juicy meat, tender chicken, with minimal effort.

🍗 What are bone in skin on chicken thighs?

Bone in skin on chicken thighs are simply chicken thighs that have the bone still attached, as well as the chicken skin. This is an excellent option for people who like a more flavorful and juicy experience when eating chicken. The added bonus of having the bone and skin attached is that they provide an extra layer of flavor and delicious crispy skin texture to the dish being prepared.

Plus, it keeps all of the juices from escaping during cooking, helping to ensure a juicier and tastier meal.

🙋‍♀️ Are oven baked chicken thighs keto?

Yes, oven baked chicken thighs can be part of a keto-friendly diet. They contain high levels of protein and healthy fats, which are essential for maintaining a ketogenic diet. Additionally, chicken thighs are low in carbohydrates, so you’re able to enjoy this delicious meal without worrying about your carb count!

Plus, baking them in the oven is an easy and convenient way to prepare this tasty dish. Make sure to pair your chicken thighs with other low-carbohydrate options such as green veggies or a small side salad for a complete and nutritious meal.

📏 Baked chicken thighs nutrition facts: macros

Let’s take a look at the macros. In this recipe for baked chicken thighs, one serving is one 4 ounce chicken thigh. Each serving has 275 calories, 20 grams of protein, 22 grams of fat, and 1 gram of carbs per serving.

These macros for low carb chicken thighs are figured with MyFitnessPal, with the ingredients I use in the recipe. I always recommend figuring out your own numbers with the exact items/brands you use. It’s especially important to determine your own if you’re keeping close track and want to be accurate.

🍽 Equipment needed to make baked chicken thighs

You don’t need much to make this delicious and easy recipe. All you need is an oven-safe baking dish or pan, measuring spoons, a cutting board and knife, an optional zipper bag to make life easier, and the ingredients listed below.

• oven safe baking dish or pan
• measuring cups and spoons
• knife
• cutting board
• oven
• silicone tongs
• zipper bag
• instant read meat thermometer

🥘 Ingredients in low carb baked chicken thighs

When selecting ingredients for oven baked chicken thighs, here is what to look for:

Extra-virgin olive oil or avocado oil

Choose a high quality olive oil or avocado oil with a light, mild flavor that won’t overwhelm the other flavors in the dish.

Salt

Select a fine grain, pure salt such as sea salt or Himalayan pink salt. Personally, I like to use Redmond Real Salt.

Ground black pepper

Use freshly ground black pepper if possible for the best flavor to season chicken thighs.

Smoked paprika

Choose smoked paprika made from sweet peppers for a more subtle smokiness without too much heat in seasoning the dish. It adds great depth to the overall flavor of the dish!

Garlic powder or garlic granules

Try to find an organic garlic powder or granules and make sure it’s fresh! Or, if you prefer to use fresh garlic, mince 2 garlic cloves and add to the spice and oil mix.

Onion powder or onion granules

Similar to the garlic, buy organic and one that hasn’t been in the cabinet for years.

Dried oregano and thyme

Opt for organic oregano and thyme that have a good aroma and flavor. If you have fresh herbs available, use 1 tablespoon of chopped fresh oregano and 2 teaspoons of chopped fresh thyme.

Bone in chicken thighs

Select chicken thighs with skin on them (if desired) and if possible, ensure they are organic, free range, and hormone/antibiotic free chickens. I buy my chicken from ButcherBox and am always very pleased with the quality.

Note: If you prefer a bit of spice to your chicken thighs, add 1/4 – 1/2 a teaspoon of cayenne pepper to the spice mixture per your preference.

🔪 Instructions

First, preheat your oven to 400°F (205°C).

Then, in a small bowl, mix together oil, salt, pepper, smoked paprika, garlic powder, onion powder, oregano, and thyme – whisking until they are all well blended.

Now, place the chicken thighs inside a zipper-style plastic bag and pour the oil-spice mixture over them. Seal the bag shut and give it a gentle massage with your hands to evenly coat all of the chicken pieces with spices and oil.

Then take out your baking sheet or roasting pan and spread the chicken pieces out evenly so that each one is exposed to heat throughout cooking time.

⏲ Bake time

Pop it into the preheated oven and bake for 35-40 minutes or until an instant-read thermometer inserted into the thickest portion of chicken reads 165°F (74°C).

Once cooked through, I like to tent them with foil and let them rest for 5 minutes before serving warm with whatever sides you prefer. I’m sure your whole family will love it!

💭 Top tip: boneless skinless chicken thighs

You can also use this same recipe and technique with boneless skinless chicken thighs. Just reduce the baking time to 25-30 minutes or until an internal temperature of 165°F (74°C).

🙋‍♂️ Can I use this recipe for chicken breasts?

Yes, you can! You can certainly use this recipe with chicken breasts, but I prefer to cook them at 350 degrees F for 30-35 minutes (depending on size) to ensure they don’t dry out.

Again, it’s important to check for doneness by inserting an instant-read thermometer into the thickest part of the breast; when it reads 165°F (74°C) it’s cooked through.

🥣 How to store leftover baked chicken thighs

Once your chicken is cooked and cooled, store any leftovers in the refrigerator for up to 4 days. Make sure it’s covered tightly with foil or an airtight container before putting it away.

You can also freeze the leftovers for up to 3 months. To reheat frozen chicken thighs, simply thaw them overnight in the refrigerator and then reheat them in the oven until warm.

🥗 What are the best low carb side dishes to serve with baked chicken thighs?

Some of my favorite low carb side dishes to serve with oven baked chicken thighs include roasted asparagus, green beans, steamed broccoli, cauliflower mash, Brussels sprouts, keto coleslaw, or a simple green salad. Other great options are zucchini noodles, spaghetti squash, air fryer radishes, or roasted peppers. There are so many possibilities!

🙋 Frequently asked questions

It makes sense that most of the questions about baking chicken thighs involve time and oven temperature!

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

It’s best to bake chicken thighs at 400°F (205°C) as this will ensure the meat is cooked through and all the flavors are developed.

How long should you cook chicken thighs at 400?

For bone-in chicken thighs, bake them for 35-40 minutes or until an instant-read thermometer inserted into the thickest portion of chicken reads 165°F (74°C). For boneless skinless chicken thighs, reduce the baking time to 25-30 minutes.

Will chicken thighs dry out in the oven?

If you follow the cooking time and temperature as specified in this recipe, your chicken thighs should remain juicy on the inside but have a nice crisp finish. However, if you overcook them they can become dry and tough. That’s one reason it’s important to use an instant-read thermometer to check for doneness before serving.

Can I cook chicken thighs in the air fryer?

Yes, you can definitely cook them that way. Check out my air fryer chicken thighs recipe here!

Mastering oven baked chicken thighs – it’s easier than you think!

With these tips and tricks, you can be sure to achieve perfectly cooked oven baked chicken thighs every time!

Be sure to use an instant read thermometer for accurate temperature readings. Opt for organic and fresh herbs and spices. Select good quality hormone/antibiotic free chickens whenever possible, and keep leftovers tightly sealed in the refrigerator or freezer.

With a little practice and experimentation, you’ll soon become an expert at this simple chicken recipe and baking delicious oven baked chicken thighs. I love to prepare chicken for a family dinner because it’s nearly always popular with everyone. Happy cooking!

📋 Related keto recipes

• Air fryer boneless chicken thighs
• Keto chicken legs
• Naked keto air fryer chicken tenders
• Easy keto butter chicken recipe

Or take a look at these 50 Easy low carb dinner recipes ready in under an hour!

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Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.

I use MyFitnessPal dot com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.

This is as accurate as possible, but it’s best to independently calculate nutritional data on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.