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3-Ingredient Crispy Keto Chicken Thighs Recipe

Louise Hendon | April 9
3-Ingredient Crispy Keto Chicken Thighs Recipe #keto https://ketosummit.com/crispy-keto-chicken-thighs

Don’t believe that chicken can be juicy and flavorful if it hasn’t been fried or breaded? I invite you to taste for yourself just how delicious this keto chicken thighs recipe can be without resorting to a deep fryer.

When preparing chicken, you can’t forget the thighs, they make some tasty meals!

Baked vs. Fried

Sure, fried foods can taste good. But their flavor comes from swimming in fat, which can work against your efforts to be healthy.  Fat can be good, but too much fat can work against your weight-loss goals.

Fried foods add a ton of calories compared to their baked counterparts. Frequent consumption of fried meat is also associated with increased risk of colorectal, pancreatic and prostate cancer.

Fortunately, this 3-ingredient crispy keto chicken thighs recipe will give you chicken that tastes so good you won’t long for the fried version. And you will skip some potential pitfalls to your health.

Making it Keto

The coating on fried chicken is problematic for those of us living a keto lifestyle. Why? It’s mostly flour. Depending on the recipe, there might be a buttermilk soak as well.

So let’s ditch the flour, ditch the buttermilk and keep the flavor. There’s a better, healthier way to put a crunch on a chicken thigh. A high temperature and a little oil will get you the crispy outside and tender inside that mark a good piece of chicken.

If you’d like, you can opt to spice it up. Good options include paprika, oregano, and chili powder. Hot sauce is a good addition if you like things on the spicier side.


Here’s another chicken thigh recipe, but flavored with lemon, tarragon and paprika.

3-Ingredient Crispy Keto Chicken Thighs Recipe #keto https://ketosummit.com/crispy-keto-chicken-thighs

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3-Ingredient Crispy Keto Chicken Thighs Recipe #keto https://ketosummit.com/crispy-keto-chicken-thighs

3-Ingredient Crispy Keto Chicken Thighs Recipe


  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings
  • Category: Lunch, Dinner
  • Cuisine: American

Ingredients

  • 12 chicken thighs (with the skin on)
  • 4 Tablespoons of olive oil (60 ml) or avocado oil
  • 2 Tablespoons salt (30 g)

Instructions

  1. Preheat oven to 450F (230C).
  2. Rub salt on each chicken thigh in the mixture and place on a greased baking tray. Make sure the thighs are not touching each other on the tray. Drizzle the olive oil or avocado oil over the chicken thighs.
  3. Bake for 40 minutes until the skin is crispy.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 0 g

Nutrition

  • Calories: 713
  • Sugar: 0 g
  • Fat: 56 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Protein: 48 g

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.