Keto In The City

View Original

KETO RECIPES: My FIVE Favorite Keto Chicken Thigh Recipes!

Jen Fisch

I grew up in kind of family that only ate boneless, skinless chicken breast. I don’t remember my mom making any other kind of chicken, and because of it, I had an aversion to chicken for a long time. I never bought bone-in chicken thighs until a few years ago. I’m glad I finally did, though, because the dark meat and crispy skin is amazing!

CREAMY LEMON GARLIC CHICKEN THIGHS

INGREDIENTS

  • 3 tablespoons extra-virgin olive oil or ghee, divided

  • 2 bone-in chicken thighs, skin on

  • Salt

  • Freshly ground black pepper

  • 1 teaspoon Italian Seasoning

  • 1 tablespoon cayenne pepper

  • 2 garlic cloves, minced

  • 1/2 cup heavy whipping cream

  • 1/4 cup chicken broth or chicken bone broth

  • 1/2 cup parmesan cheese, grated

  • 1/2 lemon, juiced

  • 1 teaspoon dried parsley

DIRECTIONS

  1. Preheat the oven to 375°F.

  2. In an oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat.

  3. Pat the chicken thighs dry with a paper towel, and season both sides with salt, pepper, Italian seasoning, and cayenne pepper. Cook for 3 minutes per side, until the skin is crispy and golden.

  4. Remove the chicken from the skillet, and set aside on a plate. If necessary, drain extra fat from skillet.

  5. In the skillet, add the remaining 1 tablespoon of olive oil and garlic and sauté for 1 minute.

  6. 6. Stir in the heavy cream, chicken broth, parmesan cheese, lemon juice, and dried parsley. Let sauce just barely boil and reduce the heat to low. Simmer for 3 minutes.

  7. Add the chicken back into the sauce and place skillet into oven for 30 minutes, until the chicken reaches an internal temperature of 165°F and its juices run clear.

ALMOND PESTO CHICKEN

INGREDIENTS

  • 5 tbsp olive oil

  • 2 cups sliced button mushrooms

  • 1lb asparagus, trimmed and cut into 2” pieces

  • 4 bone-in, skin-on chicken thighs (about 1.5lbs)

  • Salt and pepper

  • 1/4 cup chicken broth

  • 1 cup packed fresh basil leaves

  • 2 tbsp slivered almonds

  • 1 clove garlic, peeled but whole

  • 1/4 cup grated Parmesan cheese

DIRECTIONS

  1. Select SAUTÈ on the Instant Pot. When the pot is hot, add 1 tbsp of the olive oil. Add the mushrooms and cook for 1 minute. Add the asparagus and cook, stirring frequently, until the mushrooms are tender, about 4 minutes. Remove the vegetables from the pot and set aside.

  2. Add 1 tbsp of the olive oil to the pot. Sprinkle the chicken with salt and pepper. Cook the chicken until browned on both sides, about 3 minutes per side. Add the broth and use a spatula to scrape up any browned bits from the bottom of the pot. Select CANCEL.

  3. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 8 minutes. At the end of the cooking time, use a natural release to depressurize.

  4. Meanwhile, in a food processor, combine the basil, almonds, and garlic and pulse to coarsely chop. Add the remaining 3 tbsp of olive oil and process until almost smooth. Stir in the Parmesan. Season to taste with salt and pepper.

  5. Remove the chicken from the pot along with oil but 2 tbsp of the cooking liquid. Select SAUTÈ. Add 1 tsp pesto and the mushroom-asparagus mixture to the reserved cooking liquid in the pot and toss. Spread the remaining pesto on top of the chicken and place on top of the vegetables in the pot. Cover with the lid and heat for 1 minute. Select CANCEL.

  6. Serve the chicken over the asparagus and mushrooms with sauce over the top.

CLEAN KETO CHICKEN

INGREDIENTS

  • 1 lemon, sliced

  • 1∕₄ cup white wine or chicken broth

  • 2 cloves garlic, sliced

  • 4 bone-in, skinless chicken thighs

  • 3∕₄ teaspoon dried thyme, divided

  • 1∕₂ teaspoon fine Himalayan pink salt

  • 1∕₂ teaspoon black pepper

  • 2 tablespoons butter or ghee

  • 1∕₄ cup heavy cream

  • 1∕₄ cup grated Parmesan cheese (1 ounce), plus more for garnish

DIRECTIONS

1. Place the lemon slices, wine, garlic, and 1∕₂ cup water in the Instant Pot. Season the chicken with 1∕₂ teaspoon of the thyme, the pink salt, and pepper. Place the chicken in the pot.

2. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 15 minutes. At the end of the cook-ing time, quick-release the pressure.

3. Open the pot and transfer the chicken thighs to a serving platter. Cover with foil to keep warm. Keep the lemon and garlic in the pot.

4. Select SAUTÉ and add the remaining 1∕4 teaspoon thyme, the butter, cream, and Parmesan. Simmer until the sauce is reduced and slightly thickened, 2 to 3 minutes. Select CANCEL.

5. To serve, pour the sauce over the chicken and sprinkle with additional Parmesan.

INDIAN BUTTER CHICKEN

INGREDIENTS

  • 2 pounds boneless, skinless chicken thighs

  • 1 teaspoon plus

  • 3∕₄ teaspoon fine Himalayan pink salt, divided

  • 1∕₂ teaspoon cracked black pepper

  • 4 tablespoons butter or ghee, divided

  • 2 cloves garlic, minced

  • 1 small onion, chopped

  • 1 jalapeño pepper, finely chopped (seeded if desired)

  • 1 tablespoon garam masala

  • 2 teaspoons minced fresh ginger

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric

  • 1 cup heavy cream or coconut cream

  • 1∕₄ cup chopped fresh cilantro

DIRECTIONS

1. Season the chicken with 1 teaspoon of the pink salt and pepper. Select SAUTÉ on the Instant Pot. Add 1 tablespoon of the butter, and the minced garlic. When the butter is melted and hot, add half of the chicken in a single layer. Cook until browned on both sides, 6 to 8minutes, turning once. Remove the chicken from the pot and repeat with the remaining chicken and 1 additional tablespoon of butter.

2. Add the onion and jalapeño to the pot. Cook, stirring often, until tender, 2 to 3 minutes. Stir in the garam masala, ginger, cumin, turmeric, and 3∕₄ teaspoon pink salt. Cook for 1 minute. Return the chicken to the pot. Select CANCEL.

3. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 10 minutes. At the end of the cooking time, use a natural release for 10 minutes to depressurize, then quick-release the remaining pressure.

4. Stir in the cream, cilantro, and the remaining butter.

CHICKEN AND GREEN CHILE SOUP

INGREDIENT

  • 1 1∕₂ tablespoons olive oil

  • 2 poblano peppers, seeded and diced

  • 2 jalapeño peppers, seeded and diced

  • 1∕₂ cup chopped white onion

  • 2 cloves garlic, minced2 cups chicken broth

  • 1∕₂ teaspoon ground cumin

  • 1∕₂ teaspoon dried oregano

  • 1∕₂ teaspoon fine Himalayan pink salt

  • 1∕₄ teaspoon black pepper

  • 1 pound bone-in chicken thighs, skin removed

  • 1∕₂ cup sour cream

  • 2 tablespoons chopped fresh cilantro, for serving

  • Lime wedges, for serving


  1. Select SAUTÉ on the Instant Pot. When the pot is hot, add the olive oil. Add the poblanos, jalapeños, onion, and garlic to the hot oil and cook, stirring, until the vegetables are tender, 3 to 4 minutes. Select CANCEL.

  2. Add the broth, 2 cups water, the cumin, oregano, pink salt, and black pepper to the pot. Stir to combine. Add the chicken. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 15 minutes. At the end of the cooking time, use a natural release to depressurize for 10 minutes, then quick-release the remaining pressure. Select KEEP WARM.

  3. Carefully transfer the chicken to a cutting board. Use a fork to remove the chicken from the bone and shred it. Return the chicken to the pot (discard the bones).

  4. Stir the sour cream into the pot until fully incorporated. Ladle into bowls and top each serving with cilantro and serve with lime wedges.

I hope you love these Keto Chicken Thigh recipes! If you want even more keto-friendly chicken recipes, click the button below to see recipes for chicken breasts as well.