These Low Carb Chicken Thighs are a simple, satisfying dinner that delivers juicy, flavorful results every time. The high-heat roasting method creates perfectly crispy skin while keeping the meat moist. This recipe is naturally low in carbs and packed with protein, making it an ideal choice for a healthy weeknight meal.
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Why You’ll Love This Low Carb Chicken Thighs
- Juicy & forgiving: Chicken thighs stay tender even if slightly overcooked.
- Quick & flavorful: A simple spice rub creates a savory crust with no marinating.
- Meal prep friendly: Reheats beautifully for salads, veggies, or quick protein.
- Naturally low carb: No breading or sugary sauces—just pure savory chicken.
Ingredients & Tools
- 1.5 kg bone-in, skin-on chicken thighs
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp dried oregano
- ½ tsp dried thyme
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
- 1 lemon, cut into wedges (for serving)
- Fresh parsley or rosemary for garnish (optional)
Tools: A large baking sheet, wire rack (highly recommended), mixing bowl, and kitchen tongs.
Notes: Using a wire rack isn’t strictly mandatory, but it makes a world of difference—it allows hot air to circulate all around the thighs, ensuring the skin gets crispy on all sides instead of steaming in its own juices.
Nutrition (per serving)
| Calories: | 310 kcal |
| Protein: | 28 g |
| Fat: | 21 g |
| Carbs: | 2 g |
| Fiber: | 1 g |
Serves: 6 | Prep Time: 10 minutes | Cook Time: 35 minutes | Total Time: 45 minutes
Before You Start: Tips & Ingredient Notes
- Why bone-in, skin-on? The bone acts as a natural heat conductor, helping the meat cook evenly and stay incredibly moist. The skin, when roasted properly, turns into a deliciously crispy, flavorful layer that’s well worth the extra few minutes of cooking.
- Can I use chicken breasts? You can, but you’ll need to adjust the cooking time significantly as breasts cook faster and dry out more easily. I’d stick with thighs for this particular method—they’re just so much more reliable.
- Don’t skip the wire rack. I know I already mentioned it, but it’s the single best trick for achieving perfectly crispy skin on all sides. If you don’t have one, you can place the thighs directly on the baking sheet, but be sure to pat the skin extra dry first.
- Spice flexibility is your friend. This spice blend is a classic, but feel free to play around. A pinch of cayenne adds heat, while some dried rosemary or sage can bring a more earthy, aromatic note.
How to Make Low Carb Chicken Thighs
Step 1: Preheat your oven to 220°C (425°F). This high heat is crucial for getting that initial blast of heat that renders the fat and starts the crisping process. While the oven heats up, take your chicken thighs and pat them completely dry with paper towels—this is a non-negotiable step for crispy skin. Any moisture on the surface will steam the skin instead of letting it crisp up.
Step 2: In a small bowl, whisk together the olive oil, smoked paprika, garlic powder, onion powder, oregano, thyme, salt, and pepper. You’ll end up with a fragrant, ruddy-colored paste. Using your hands or a brush, rub this mixture evenly over all sides of each chicken thigh, making sure to get it under the skin as well if you can manage it. Don’t be shy—really massage it in.
Step 3: Arrange the seasoned chicken thighs skin-side up on a wire rack placed over a baking sheet. This setup is key. The rack elevates the chicken, allowing the hot air to circulate and the rendered fat to drip away, which is what gives you that all-over crispiness. Make sure the thighs aren’t touching each other so they roast instead of steam.
Step 4: Place the baking sheet in the preheated oven and roast for 30-35 minutes. You’ll notice the skin will start to bubble and turn a deep golden brown. The chicken is done when the skin is crackly and the internal temperature reaches 75°C (165°F) when measured with a meat thermometer in the thickest part of the thigh, avoiding the bone.
Step 5: Once out of the oven, let the chicken thighs rest on the rack for about 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring every single bite is succulent. Squeeze fresh lemon juice over the top right before serving—the acidity cuts through the richness beautifully—and garnish with some chopped fresh parsley or rosemary if you like.
Storage & Freshness Guide
- Fridge: Cool completely, then store in an airtight container for up to 4 days.
- Freezer: Freeze cooked thighs for up to 3 months; skin will soften upon reheating.
- Reviving: Reheat in an air fryer or oven at 190°C (375°F) for 5–7 minutes to restore crispiness.
Serving Suggestions
Complementary Dishes
- Garlic Sautéed Spinach — The sharp, garlicky greens are a fantastic contrast to the rich, savory chicken and cook in mere minutes.
- Roasted Asparagus with Parmesan — Toss asparagus in olive oil, roast alongside the chicken, and finish with a shower of salty Parmesan cheese.
- Cauliflower Mash — For a comforting, potato-like side that’s wonderfully low in carbs, this creamy mash is a perfect partner.
Drinks
- A crisp Sauvignon Blanc — Its bright acidity and citrus notes cleanse the palate and complement the herby, savory notes of the chicken beautifully.
- Sparkling Water with Lemon — A simple, refreshing non-alcoholic option that echoes the lemon served with the dish and cuts through the fat.
- Light-bodied Pinot Noir — A red that’s fruity enough not to overpower the chicken, but with enough structure to stand up to the robust flavors.
Something Sweet
- Mixed Berry Compote — Gently cook down some frozen berries until they burst into a sauce; it’s a tart, sweet finish that feels light after a savory meal.
- Dark Chocolate Avocado Mousse — Rich, creamy, and decadently chocolatey without the sugar spike, it’s a surprisingly low-carb treat.
- Lemon Sorbet — A single scoop of bright, tangy sorbet is the ultimate palate-cleanser and a wonderfully simple way to end the meal.
Top Mistakes to Avoid
- Mistake: Not patting the chicken dry. Any surface moisture is the enemy of crisp skin. It will steam the skin, leaving it rubbery and pale instead of shatteringly crisp.
- Mistake: Crowding the pan. If the thighs are too close together, they’ll steam each other. Giving them space is non-negotiable for that perfect, all-over roast.
- Mistake: Skipping the rest time. I know it’s tempting to dig right in, but if you slice into the chicken immediately, all those precious juices will run out onto the cutting board, leaving the meat drier.
- Mistake: Using a low oven temperature. A high heat is needed to render the fat and crisp the skin properly. A lower temp will slowly cook the meat but leave the skin disappointingly flabby.
Expert Tips
- Tip: Season under the skin. If you’re feeling adventurous, gently loosen the skin from the meat with your fingers and rub some of the seasoning directly onto the flesh. This infuses the meat itself with incredible flavor.
- Tip: Use the rendered fat. Don’t pour that golden, flavorful chicken fat from the baking sheet down the drain! It’s liquid gold for roasting vegetables or sautéing greens for another meal.
- Tip: Broil for the final minute. If your skin isn’t quite as dark and crispy as you’d like after the cooking time, pop the tray under the broiler for 60-90 seconds, watching it like a hawk to prevent burning.
- Tip: Invest in a meat thermometer. It takes all the guesswork out of cooking. You’ll never have to cut into a piece of chicken to check for doneness again, which means no more lost juices.
FAQs
Can I make this with boneless, skinless thighs?
You absolutely can, but the method and result will be different. Boneless, skinless thighs will cook much faster—in about 20-25 minutes—and you won’t get the crispy skin element. The spice rub will still create a lovely crust on the meat itself. Just be sure to reduce the cooking time and check for doneness earlier to avoid drying them out.
How should I store and reheat leftovers?
Let the chicken cool completely, then store it in an airtight container in the fridge for up to 4 days. The best way to reheat it while keeping the skin crispy is in an air fryer or a conventional oven at 190°C (375°F) for about 5-7 minutes. The microwave will work in a pinch but will make the skin soft.
Is the skin really low carb?
Yes! Chicken skin is composed primarily of fat and protein, with virtually zero carbohydrates. The carb count in this recipe comes almost entirely from the minimal carbs in the spices and the small amount of lemon juice used for serving, keeping it firmly in the low-carb category.
My spice rub burned. What happened?
This usually happens if your oven runs too hot or if the rack is placed too close to the top heating element. Spices, especially paprika, can burn at high temperatures. Next time, try roasting at 200°C (400°F) and place the baking sheet in the middle of the oven, not the top rack. You can always finish with a quick broil for color at the end if needed.
Can I freeze the cooked chicken thighs?
You can, though the texture of the skin will suffer upon thawing and reheating, becoming soft rather than crisp. For best results, freeze the thighs after they’ve cooled, and plan to use them in soups, stews, or salads where the crisp skin isn’t the main attraction. They’ll keep for up to 3 months.
Low Carb Chicken Thighs
Make juicy, crispy Low Carb Chicken Thighs in under 45 minutes. Perfect for keto, paleo, or a healthy dinner. Get the easy, foolproof recipe here!
Ingredients
For the Ingredients
-
1.5 kg bone-in, skin-on chicken thighs
-
2 tbsp olive oil
-
1 tsp smoked paprika
-
1 tsp garlic powder
-
1 tsp onion powder
-
0.5 tsp dried oregano
-
0.5 tsp dried thyme
-
1 tsp sea salt
-
0.5 tsp freshly ground black pepper
-
1 lemon (cut into wedges (for serving))
-
Fresh parsley or rosemary (for garnish (optional))
Instructions
-
Preheat your oven to 220°C (425°F). This high heat is crucial for getting that initial blast of heat that renders the fat and starts the crisping process. While the oven heats up, take your chicken thighs and pat them completely dry with paper towels—this is a non-negotiable step for crispy skin. Any moisture on the surface will steam the skin instead of letting it crisp up.01
-
In a small bowl, whisk together the olive oil, smoked paprika, garlic powder, onion powder, oregano, thyme, salt, and pepper. You’ll end up with a fragrant, ruddy-colored paste. Using your hands or a brush, rub this mixture evenly over all sides of each chicken thigh, making sure to get it under the skin as well if you can manage it. Don’t be shy—really massage it in.02
-
Arrange the seasoned chicken thighs skin-side up on a wire rack placed over a baking sheet. This setup is key. The rack elevates the chicken, allowing the hot air to circulate and the rendered fat to drip away, which is what gives you that all-over crispiness. Make sure the thighs aren’t touching each other so they roast instead of steam.03
-
Place the baking sheet in the preheated oven and roast for 30-35 minutes. You’ll notice the skin will start to bubble and turn a deep golden brown. The chicken is done when the skin is crackly and the internal temperature reaches 75°C (165°F) when measured with a meat thermometer in the thickest part of the thigh, avoiding the bone.04
-
Once out of the oven, let the chicken thighs rest on the rack for about 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring every single bite is succulent. Squeeze fresh lemon juice over the top right before serving—the acidity cuts through the richness beautifully—and garnish with some chopped fresh parsley or rosemary if you like.05
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