Keto Baked Chicken Thighs
Juicy, crispy-skinned baked chicken thighs rubbed with garlic, smoked paprika, and herbs, then roasted until golden. At just 1.2g net carbs per serving and ready in about 50 minutes, this easy keto dinner delivers big flavor with almost no effort or cleanup.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These keto baked chicken thighs are weeknight comfort food at its easiest — just season, roast, and let the oven do the work for crispy skin and juicy, flavorful meat. With only 1.2g net carbs per serving, they fit any low-carb plate.
Ingredients
- 8 bone-in, skin-on chicken thighs (about 2.5 lbs)
- 2 tablespoons olive oil
- 1.5 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper (optional)
- 2 tablespoons salted butter, cut into small pieces
- 1 tablespoon chopped fresh parsley, for garnish
Instructions
- 1
Preheat the oven to 425°F (220°C). Pat the chicken thighs very dry with paper towels — dry skin is the key to crispiness.
- 2
In a small bowl, stir together the smoked paprika, garlic powder, onion powder, oregano, salt, black pepper, and cayenne.
- 3
Rub the chicken thighs all over with olive oil, then sprinkle the spice mixture evenly over both sides, working it under and over the skin.
- 4
Arrange the thighs skin-side up in a single layer in a cast-iron skillet or baking dish. Dot the tops with the small pieces of butter.
- 5
Bake for 35–40 minutes, until the skin is deeply golden and crisp and the internal temperature reaches 175°F (80°C) at the thickest part.
- 6
Let the chicken rest for 5 minutes, spoon the pan juices over the top, garnish with fresh parsley, and serve.
Tips & notes
- For extra-crispy skin, broil for the final 2–3 minutes, watching closely so it doesn't burn.
- Store leftovers in an airtight container in the fridge for up to 4 days; reheat in a 375°F oven to keep the skin crisp rather than microwaving.
- Boneless, skinless thighs work too — reduce the bake time to about 25 minutes and check for an internal temp of 165°F.
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Frequently asked questions
- How many carbs are in keto baked chicken thighs?
- Each serving (2 thighs) has just 1.2g net carbs, along with 412 calories, 32g protein, and 30g fat. This recipe makes 4 servings.
- What can I serve with keto baked chicken thighs?
- Pair them with low-carb sides like roasted cauliflower, sautéed garlic green beans, a crisp green salad, or buttery mashed cauliflower to keep the whole plate keto-friendly.
- Why aren't my chicken thighs crispy?
- The most common culprit is moisture. Pat the skin completely dry before seasoning, bake at a high 425°F, and avoid crowding the pan so steam can escape. A quick broil at the end guarantees crisp skin.
