Are you looking for a healthy, satisfying, and incredibly flavorful dinner that fits perfectly into your ketogenic lifestyle? Look no further! This Keto Boneless Chicken Thigh recipe is your answer. It's quick, easy, packed with protein, and surprisingly delicious. Forget complicated keto meals; this recipe is perfect for busy weeknights and will quickly become a staple in your healthy meal rotation. Get ready to enjoy a fantastically juicy and flavorful chicken dish without sacrificing your macros!
Ingredients:
- 1.5 lbs boneless, skinless chicken thighs
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup chicken broth (low sodium preferred)
- 2 tbsp lemon juice
- 1 tbsp fresh parsley (chopped, for garnish)
Instructions:
Get started:
- Preheat your oven to 400°F (200°C).
- Pat the chicken thighs dry with paper towels. This helps them brown nicely.
Season and Sear:
- In a small bowl, combine the garlic powder, onion powder, paprika, salt, and pepper.
- Rub the spice mixture generously all over the chicken thighs. Ensure each thigh is evenly coated.
- Heat the olive oil in an oven-safe skillet (cast iron works great!) over medium-high heat.
- Sear the chicken thighs for about 2-3 minutes per side, until lightly browned. This step adds fantastic flavor and texture.
Bake to Perfection:
- Pour the chicken broth and lemon juice into the skillet.
- Transfer the skillet to the preheated oven.
- Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accuracy.
Finishing Touches:
- Once cooked, remove the skillet from the oven and let the chicken rest for 5 minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful dish.
- Garnish with fresh parsley and serve immediately.
Cooking Tips for the Best Keto Chicken Thighs:
- Don't overcrowd the pan: Ensure there's enough space between the chicken thighs for even browning. If necessary, cook them in batches.
- Use a meat thermometer: This is the best way to ensure your chicken is cooked through and safe to eat.
- Adjust seasoning to your taste: Feel free to add other herbs and spices like oregano, thyme, or cayenne pepper for extra flavor.
- Add vegetables: Roast some broccoli, asparagus, or cauliflower florets alongside the chicken for a complete keto meal. Simply toss them with olive oil and your favorite seasonings before adding them to the skillet.
Variations:
- Creamy Garlic Parmesan: Stir in 1/4 cup heavy cream and 1/4 cup grated parmesan cheese during the last 5 minutes of baking for a richer, creamier sauce.
- Spicy Kick: Add a pinch of red pepper flakes to the spice mixture for a little heat.
- Lemon Herb: Experiment with different herbs such as rosemary, thyme, or oregano to create a unique lemon herb chicken dish.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 2-3g
This nutritional information is an estimate and may vary depending on the specific ingredients used.
This Keto Boneless Chicken Thigh recipe is a fantastic option for a delicious and easy keto dinner. Enjoy this simple yet flavorful dish anytime you're craving a quick and healthy meal. Remember to adjust seasonings to your liking and experiment with different herbs and spices to find your perfect combination. Happy cooking!