Name: Keto Grilled Chicken Thighs
Prep time: 10 min
Cook time: PT-484699H27M6S
Total time: 30 min
Cuisine: American
Ingredients: 4 bone-in, skin-on chicken thighs; 2 tbsp olive oil; 2 tbsp lemon juice; 1 tsp garlic powder; 1 tsp smoked paprika; 1 tsp dried oregano; 1 tsp salt (or to taste); ½ tsp black pepper; Fresh parsley (optional, for garnish)

These Keto Grilled Chicken Thighs are perfect for a low-carb, high-protein meal. The rich and tender thighs are seasoned with a simple yet flavorful marinade and then grilled to perfection, making them a go-to dish for anyone following the keto diet. Packed with flavor and simple to prepare, they’re great for a weeknight dinner or meal prep.

Why You’ll Love This Recipe

Keto-Friendly: This recipe is low in carbs, making it perfect for a keto diet.
Juicy and Flavorful: The chicken thighs are tender and juicy, with a slightly crispy skin.
Simple Ingredients: With just a few ingredients, you can make a delicious and satisfying meal.
Quick and Easy: This recipe comes together in about 30 minutes, making it perfect for busy nights.

Ingredients

4 bone-in, skin-on chicken thighs
2 tbsp olive oil
2 tbsp lemon juice
1 tsp garlic powder
1 tsp smoked paprika
1 tsp dried oregano
1 tsp salt (or to taste)
1/2 tsp black pepper
Fresh parsley (optional, for garnish)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the Marinade: In a small bowl, whisk together the olive oil, lemon juice, garlic powder, smoked paprika, oregano, salt, and pepper.
Marinate the Chicken: Place the chicken thighs in a resealable plastic bag or shallow dish, then pour the marinade over the chicken. Seal the bag or cover the dish, and refrigerate for at least 20 minutes (up to 2 hours).
Preheat the Grill: Preheat your grill to medium-high heat.
Grill the Chicken: Remove the chicken from the marinade and place it on the grill, skin-side down. Grill for about 5-7 minutes per side, until the chicken is cooked through (internal temperature should reach 165°F).
Rest and Serve: Let the chicken rest for 5 minutes before serving. Garnish with fresh parsley, if desired.

Servings and Timing

Servings: 4
Prep Time: 10 minutes (plus marinating time)
Cook Time: 15-20 minutes
Total Time: 30 minutes

Variations

Different Herbs: Swap the dried oregano for thyme, rosemary, or basil for a different flavor profile.
Spicy Version: Add red pepper flakes or cayenne pepper to the marinade for a spicy kick.
Marinade Alternatives: Use apple cider vinegar or balsamic vinegar for a different acidity, or try adding Dijon mustard for extra flavor.

Storage/Reheating

Storage: Store leftover chicken in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in the oven at 350°F (175°C) for 10-15 minutes, or in a skillet over medium heat, until heated through.

FAQs

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts, but adjust the cooking time, as breasts cook faster than thighs. Be sure to check the internal temperature, which should reach 165°F.

Can I use boneless chicken thighs?

Boneless thighs can be used, but they will cook faster. Check for doneness by testing the internal temperature.

Can I make this ahead of time?

Yes, the chicken can be marinated ahead of time. Marinate for up to 2 hours, or even overnight for extra flavor.

How do I know when the chicken is done?

The internal temperature of the chicken should reach 165°F. You can use a meat thermometer to ensure it’s fully cooked.

Can I cook this in the oven instead of grilling?

Yes, you can bake the chicken thighs at 400°F (200°C) for 25-30 minutes, or until they reach an internal temperature of 165°F.

Can I use a different type of oil?

Yes, avocado oil or coconut oil can be substituted for olive oil.

How can I make the skin extra crispy?

For crispy skin, make sure the grill is hot and cook the chicken skin-side down for the first few minutes. You can also finish the chicken on high heat for a couple of minutes.

Is this recipe suitable for meal prep?

Yes, these chicken thighs are perfect for meal prep. Store them in an airtight container in the refrigerator and enjoy them throughout the week.

Can I add vegetables to the grill?

Yes, you can add keto-friendly vegetables like zucchini, bell peppers, or asparagus to the grill alongside the chicken.

Can I make this recipe without a grill?

Yes, you can cook the chicken thighs in a skillet on the stovetop or roast them in the oven at 400°F (200°C).

Conclusion

Keto Grilled Chicken Thighs are a simple yet flavorful meal that fits perfectly into a low-carb lifestyle. With a few basic ingredients, you can create a juicy and tender chicken that’s packed with flavor. Whether you’re following the keto diet or just looking for a delicious and easy meal, this recipe is sure to become a favorite!