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    Home » Recipes » Chicken

    Published: Dec 9, 2022 · Modified: Sep 14, 2023 by Jennifer Banz· 235 Comments

    Crispy Baked Keto Chicken Thighs Recipe

    Servings: 8
    |
    Cals: 195
    |
    Fat: 14
    |
    Carbs: 2
    |
    Fiber: 0
    |
    Protein: 17
    |
    Time: 1 hour hr 10 minutes mins
    Jump to Recipe Pin for Later

    This Keto Chicken Thighs Recipe is 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. 

    keto crispy chicken thighs on a sheet tray with a rack

    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 the recipe card below.

    adding chicken thighs and seasonings to a zip top bag

    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.

    chicken thighs in a zip top bag with seasonings.  Sheet tray with rack to the side.
    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!
    placing seasoned chicken thighs on a baking sheet with a rack

    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 chicken thighs on a rack

    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 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.

    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
    recipe image for crispy chicken thighs

    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!
    4.71 from 118 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

    Equipment

    • Meat Thermometer (Click here for the one I like best on Amazon

    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

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      Recipe Reviews




    1. Lori says

      January 20, 2025 at 5:48 pm

      5 stars
      Delicious! I followed the recipe almost to the tee, but had to sub in thyme for oregano. It was great, though, and I may just keep the thyme. I didn't use the full amount of spices; just winged it. The smoked paprika really is amazing in this! This recipe is a keeper.

      Reply
    2. Marion says

      November 26, 2024 at 7:04 am

      4 stars
      Why would you trim the fat and extra skin? Those are the best parts, and if you are eating low carb, you need the fat. Also, fat is needed to make your hormones.

      Reply
    3. gail says

      September 01, 2024 at 5:27 pm

      5 stars
      Love this!!! Made several times!

      Reply
    4. Jay says

      August 16, 2024 at 7:08 pm

      1 star
      This recipe was disgusting. There was a nasty aftertaste and the chicken tasted chalky. I wasted 2 packs of chicken.

      Reply
    5. Beth says

      August 05, 2024 at 6:46 pm

      5 stars
      I’m new on the keto diet, and I love this recipe! It’s easy to do, and gives me the Crispy chicken I was craving. The only thing I have to modify are the oven temperature and cooking time. My chicken was delicious, but too well done. That is fixable. Thank you!

      Reply
    6. Stacey says

      July 16, 2024 at 8:28 pm

      4 stars
      The flavor of these thighs was delicious and they were really juicy. The only thing I had a problem with was the skin looked liked sandpaper when it came out of the oven. I basted it with a bit of drippings and that worked, but I'm not sure what the trouble was. Other than that, I love this recipe!

      Reply
    7. Ryan says

      July 07, 2024 at 6:29 pm

      5 stars
      I followed the recipe exactly except I added 1/2 tsp of cayenne powder. These came out perfectly; crispy flavorful skin and moist tender chicken. This is a great method, I think I'll try it with some other recipes (I'm thinking curry seasonings or some tangy sugar-free bbq sauce applied after cooking!)

      Reply
    8. Mary Van Peursem says

      May 29, 2024 at 5:01 pm

      5 stars
      These turned out great! I used taco seasoning and the baking powder. So easy!

      Reply
    9. Helen says

      May 09, 2024 at 7:20 pm

      Trying this out tonight! Do you mean to start the oven at 350 F?

      Reply
      • Jennifer Banz says

        May 14, 2024 at 10:52 am

        The instructions are correct. The lower temperature renders the fat from the skin without overcooking the chicken thighs.

        Reply
    10. Becky-Sue says

      May 09, 2024 at 3:50 pm

      5 stars
      Very good! Made for my husband and I a week or two ago and making t it again tonight. Did not use the baking powder just the spices and the skin was very crispy. Thank you for the recipe.

      Reply
    11. Amanda says

      March 09, 2024 at 6:16 pm

      This was really easy to do and the chicken crisped up beautifully. My only complaint is the taste of the baking powder - too strong & quite bitter. The other flavours were great, but not a fan of baking powder
      (I definitely used baking powder not baking soda) 2 Tablespoons was a lot for 8 pieces of chicken.

      Reply
    12. OneMoreSquash says

      March 05, 2024 at 9:14 pm

      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

        March 07, 2024 at 2:23 pm

        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
    13. Laur says

      February 23, 2024 at 10:05 pm

      1 star
      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

        February 29, 2024 at 9:09 am

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

        Reply
    14. Gail says

      January 21, 2024 at 7:51 pm

      5 stars
      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
    15. Gail says

      January 21, 2024 at 7:48 pm

      5 stars
      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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    Hey there, I'm Jennifer Banz! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto.  

    I've been cooking and developing low carb and keto recipes for the past 13 years and it is my goal to bring you the best quality recipes and cooking tutorials possible.

    My recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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