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Crispy Keto Chicken Thighs

Looking for a keto-friendly recipe that's both easy and satisfying? Look no further than these cast iron oven cooked chicken thighs! The cast iron skillet gives the chicken thighs a crispy skin while keeping the meat juicy and tender. It's a perfect meal for busy weeknights or a lazy Sunday dinner that is sure to become a staple in your rotation.

In my earlier days of starting out on keto, I found myself at times living on chicken thighs and steamed broccoli on a near daily basis. But, the truth is, it wasn't difficult at all because of just how delicious these crispy thighs are! They're flavorful, easy to prepare, and budget-friendly. The high-fat content of the thighs makes them difficult to overcook, and they're incredibly versatile, making them perfect for a variety of recipes. In this recipe, we've added a few simple spices to elevate the flavor, but you can also keep it as simple as just seasoning with salt and pepper which is how I usually did it. Whether you're new to keto or a seasoned pro, this recipe is a great addition to your meal rotation. So let's get started! Ingredients:

  • 4 chicken thighs, bone-in and skin-on

  • 1-2 tablespoons of olive oil

  • 1 tablespoon of smoked paprika

  • 1 teaspoon of garlic powder

  • 1 teaspoon of onion powder

  • 1 teaspoon of dried oregano

  • 1 teaspoon of salt

  • ½ teaspoon of black pepper

  • Fresh parsley, chopped (optional)


  1. Preheat the oven to 425°F.

  2. In a small bowl, mix together smoked paprika, garlic powder, onion powder, dried oregano, salt, and black pepper.

  3. Pat chicken thighs dry with a paper towel before seasoning both sides of the chicken thighs with the spice mixture.

  4. Heat a cast iron skillet over medium-high heat and add olive oil.

  5. Add the chicken thighs to the skillet, skin-side down, and cook for 5-6 minutes or until skin is golden brown and crisp.

  6. Flip the chicken thighs over and transfer the skillet to the preheated oven.

  7. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F.

  8. Remove the skillet from the oven and let the chicken rest for 5 minutes before serving.

  9. Garnish with chopped parsley, if desired. Enjoy!

These juicy and flavorful chicken thighs are a great addition to any keto-friendly meal plan, and with their versatility, you can easily switch up the seasonings to suit your taste buds Be careful though! This recipe has the potential for grease splatter so having some sort of splatter guard or something for protection wouldn't be a bad idea. Let us know how these go for you and your favorite way to season them or what you pair them with.


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