Bone-in chicken thighs are more flavorful than lean breasts, meatier than drumsticks, and, thanks to their uniform size and thickness, less prone to overcooking, which eliminates any need for brining or
salting. They are also suited to keto because of the fat layer underneath their skin. This fat helps keep the meat moist during cooking too, making chicken thighs the perfect protein for a quick
keto weeknight supper.

We simply flavored the chicken with salt and pepper before putting it into the oven. To mix things up but still keep them easy, we created a barbecue-rubbed variation with a hint of smoked paprika, and a Cajun-inspired version with cayenne and cinnamon. The chicken can be served with one of our vegetable sides, like Whipped Cauliflower (this page), Sautéed Green Beans with Mustard Vinaigrette (this page), or Quick Collard Greens with Chorizo (this page). For best results, trim all visible fat from the thighs.

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Directions :

Adjust oven rack to upper-middle position and heat oven to 450 degrees. Sprinkle thighs with salt and pepper and arrange skin side up on rimmed baking sheet. Roast until chicken registers 175 degrees, 25 to 30 minutes. Transfer chicken to platter and let rest for 5 minutes. Serve.

Roasted Chicken Thighs

Roasted Chicken Thighs

Bone-in chicken thighs are more flavorful than lean breasts, meatier than drumsticks, and, thanks to their uniform size and thickness, less prone to overcooking, which eliminates any need for brining or salting. They are also suited to keto because of the fat layer underneath their skin.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 4
Calories 380 kcal

Ingredients
  

  • 8 5- to 7-ounce bone-in chicken thighs, trimmed
  • ½ teaspoon table salt
  • ½ teaspoon pepper

Instructions
 

  • Adjust oven rack to upper-middle position and heat oven to 450 degrees. Sprinkle thighs with salt and pepper and arrange skin side up on rimmed baking sheet. Roast until chicken registers 175 degrees, 25 to 30 minutes. Transfer chicken to platter and let rest for 5 minutes. Serve.

Notes

Barbecue-Rubbed Oven-Roasted Chicken Thighs

Combine 2 teaspoons chili powder, 2 teaspoons smoked paprika, and ¼ teaspoon cayenne pepper with salt and pepper in bowl. Rub mixture over thighs before arranging on baking sheet.
Per Serving Cal 390; Total Fat 24g; Protein 38g; Net Carbs 0g; Fiber 1g; Total Carbs 1g 
Cajun-Rubbed Oven-Roasted Chicken Thighs

Combine 1½ teaspoons ground coriander, 1½ teaspoons ground celery seeds, 1½ teaspoons paprika, ⅛ teaspoon cinnamon, and ⅛ teaspoon cayenne pepper with salt and pepper in bowl. Rub mixture over thighs before arranging on baking sheet.
Per Serving Cal 390; Total Fat 24g; Protein 38g; Net Carbs 0g; Fiber 1g; Total Carbs 1g
Keyword Chicken thighs, OVEN-ROASTED CHICKEN THIGHS, Quick Chicken Thighs