Keto Baked Chicken Thighs
These keto baked chicken thighs roast at high heat with olive oil, baking powder, and savory spices for juicy, tender dark meat beneath blistered, crackling skin.
Equipment
- 9x13-inch baking pan
- Mixing bowls
- Meat thermometer
Ingredients
- 6 chicken thighs skin on bone in
- 1 tbsp olive oil
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp baking powder
- 1/2 tsp paprika
- 1/4 tsp oregano
- 1/8 tsp black pepper
- 1/8 tsp salt
Instructions
- Heat the oven to 400°F. Start with a fully heated oven so the chicken begins rendering fat as soon as it goes into the pan.
- Blot the chicken thighs thoroughly with paper towels, then place them in a large bowl. The skin should feel dry rather than slick before you season it.
- Pour the olive oil over the chicken, then mix the seasonings and baking powder in a separate small bowl before adding them. Turn the thighs until every surface has an even, speckled coating of spices.
- Arrange the seasoned thighs skin-side up in a foil-lined 9" x 13" baking pan. Leave space between the pieces so hot air can circulate instead of trapping steam.
- Roast for about 40-50 minutes, until the chicken reaches an internal temperature of 165°F. Insert a thermometer into the thickest part of the meat without touching bone, and remove the thighs once the skin is crisp and deeply golden.
Notes
Moisture control: Thoroughly pat the chicken dry with paper towels before applying oil and spices, as excess surface dampness prevents the skin from crisping.
Crisping setup: For maximum airflow and crisp skin on the bottom, set an oven-safe wire rack inside the foil-lined baking pan so rendered fat drains away.
Resting: Transfer the thighs to a cutting board or platter and let them rest briefly before serving so internal juices settle into the meat.
Reheating: Warm leftover thighs in an oven, toaster oven, or air fryer to restore crispness; avoid the microwave, which turns the skin soft and rubbery.
Nutrition information is an estimate based on common ingredients and serving sizes. Values may vary depending on brands, portions, and substitutions.
Nutrition
Nutrition Facts
Keto Baked Chicken Thighs
Amount per Serving
Calories
212
% Daily Value*
Fat
16
g
25
%
Saturated Fat
4
g
25
%
Cholesterol
75
mg
25
%
Sodium
230
mg
10
%
Potassium
190
mg
5
%
Carbohydrates
1
g
0
%
Protein
17
g
34
%
Vitamin A
120
IU
2
%
Calcium
35
mg
4
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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