If you think you can’t have that deeply satisfying, fall-off-the-bone chicken dinner when you’re watching your carbs, let me change your mind right now! Seriously, making juicy, flavorful Baked Low Carb Chicken Thighs is the easiest weeknight win you can score. This recipe proves that you don’t need complicated steps or tons of ingredients to hit that sweet spot of comfort food that’s also perfect for keto or low carb eating plans. When I started Sena Recipes, it was because I wanted reliable food, and nothing is more reliable than perfectly seasoned chicken thighs coming straight out of the oven. Trust me, this simple method is going to be your new go-to family dinner staple.
Why You Will Love These Baked Low Carb Chicken Thighs
I know life gets busy, and sometimes dinner needs to be simple but still feel like a treat. That’s exactly why I developed this version of chicken. You can see all my easy, healthy chicken dinners over here, but these thighs really shine. Here’s why I insist you try this recipe tonight:
- They are unbelievably juicy! Bone-in chicken thighs are just better at holding onto moisture, and this simple seasoning blend locks it all in.
- This recipe is pure confidence: it’s a set-it-and-forget-it meal that comes out perfect almost every time. No stress, promise!
- It fits perfectly into almost any plan—whether you’re strictly keto, sticking to low carb, or just looking for a healthier comfort food option.
- Minimal cleanup is a huge win. We use a zip-top bag, so the mess stays contained! Who has time for scrubbing tough baked-on marinade?
- Four simple spices create a classic flavor profile that everyone in the family, even the picky eaters, will get behind.
Essential Ingredients for Perfect Baked Low Carb Chicken Thighs
Okay, let’s talk about what you need to grab from the pantry and fridge. The beautiful thing about these Baked Low Carb Chicken Thighs is that they rely on simple, good quality basics. You don’t need a drawer full of fancy imported spices for this one, which I love when I’m aiming for an easy weeknight dinner.
You’ll need about three pounds of chicken thighs in total. My note says there are usually about eight thighs in that weight, so when you’re planning, just plan on two thighs per person. That way, everyone gets a hearty, high-protein portion. If you’re stocking up for meal prep, these are perfect for high protein dinner ideas!
Here is the full lineup. Make sure your spices are fresh—they make all the difference in basic seasoning!
- 3 pounds bone-in chicken thighs (Don’t skip the bone-in; they keep everything so much juicier!)
- 2 tablespoons avocado oil (This is my favorite oil for baking because it has a high smoke point, but olive oil works in a pinch.)
- 1 teaspoon paprika (I like regular paprika here; not smoked, just classic.)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt (Use a good quality kosher salt if you have it.)
- 1/2 teaspoon cracked pepper
- 1 teaspoon chopped parsley (This is just for that cheerful pop of color at the very end, so don’t worry if you skip it!)
Simple Steps to Make Delicious Baked Low Carb Chicken Thighs
Making these Baked Low Carb Chicken Thighs is so straightforward, it almost feels like cheating! I aim for meals that feel wholesome and satisfying after a long day, which is why I love easy easy, family dinner recipes like this one. Just follow these four steps, and you’ll have perfectly cooked chicken every time. Remember, baking in the oven spreads the heat so nicely, so you don’t have to worry about flipping them constantly!
Seasoning and Coating the Chicken
First things first: you need to get those spices everywhere! Toss the chicken thighs, avocado oil, paprika, garlic powder, onion powder, salt, and pepper right into a large zip-top bag. Now, seal that bag—but leave just a tiny bit of air so it doesn’t break. Go ahead and massage the bag gently. You want to really work that seasoning mix into every nook and cranny of the chicken skin and meat. It’s important that the coating is even!
Baking Time and Temperature for Baked Low Carb Chicken Thighs
Get your oven preheated to 400 degrees F. While it’s heating up, grab your baking sheet and give it a quick spritz of non-stick spray—this stops any sticking right from the start. Once the oven is ready, you’ll arrange those beautiful seasoned thighs on the sheet. Now, they bake! We’re looking at 35 to 45 minutes. The most crucial part, especially when focusing on food safety as I always do, is checking the temperature. You need the thickest part of the thigh to hit 165 degrees F on your meat thermometer. If it’s not there, pop them back in for five-minute intervals!
We just sprinkle the fresh parsley right on top after they come out of the oven. That’s it! They are ready to serve hot!
Expert Tips for Flavorful Baked Low Carb Chicken Thighs
I always tell people that the basic seasoning mix in this recipe is a wonderful starting point for any Keto Dinner Recipes, but don’t feel locked into it! If you have a favorite spice blend, please use it! Maybe you want a little smoky chipotle thrown in there? Go for it! That’s the beauty of simple chicken—it takes seasoning so well.
Here is my favorite tip for getting fantastic skin, even on Baked Low Carb Chicken Thighs: right before putting them in the oven, gently lift the skin slightly and rub just a tiny bit of that avocado oil *underneath* the skin as well as on top. This helps the exterior crisp up beautifully while keeping the meat beneath incredibly tender. When you rely on 400 degrees, a little extra fat contact with the skin makes a huge difference underneath the broiler for the last two minutes if you want that extra crunch, just watch it closely!
Serving Suggestions for High Protein Low Carb Dinner
Now that we have these amazing, juicy Baked Low Carb Chicken Thighs ready to go, the question is: what goes on the plate next? Since this recipe is an absolute winner for anyone looking for low carb healthy meals, we want sides that keep that clean eating vibe going, but still feel hearty enough for a full dinner. I always recommend something green or something creamy to balance out the richness of the thigh meat.
Here are a few ideas that make this a complete, satisfying plate—perfect for your weekly meal prep or a cozy Sunday dinner:
- Roasted Broccoli with Lemon Zest: You can’t go wrong with a cruciferous veggie! Roasting it alongside the chicken (maybe on a second rack or sheet tray) gives it a nice char that pairs beautifully with the simple seasoning on the poultry.
- Creamy Cauliflower Mash: This is my go-to when I need something rich but want to avoid potatoes. It feels like mashed potatoes but keeps your carbs way down. You can check out my recipe for creamy cauliflower comfort, which is fantastic here.
- Maple Glazed Brussels Sprouts: If you need a little touch of sweetness to contrast the savory spice, my brussels sprouts recipe is your answer. The maple syrup used is minimal, allowing it to stay firmly in the keto dinner recipes framework while offering amazing flavor.
- Simple Garden Salad: Sometimes the simplest thing is best. A big bowl of mixed greens, cucumber, maybe some avocado slices, and a homemade vinaigrette means you get tons of healthy fats and fiber without adding unnecessary carbs to your high protein recipes dinner experience!
These options work wonderfully together, making sure your meal is balanced, flavorful, and keeps you feeling full for hours. It’s all about assembling great keto high protein meals without spending all afternoon fussing!
Storage and Reheating Baked Low Carb Chicken Thighs
One thing I absolutely love about these Baked Low Carb Chicken Thighs is that they are fantastic for meal prepping. When I make a big batch of these healthy comfort food recipes, I know I’m set for lunch or another quick dinner later in the week. This means less cooking stress, which is always a win in my book!
When it comes to storing them, you just need to make sure they are cooled down completely before bagging them up. I usually let them sit on the counter for about 30 minutes after they come out of the oven. Then, tuck those leftovers into an airtight container. They keep beautifully in the fridge for about three to four days. That’s a solid chunk of your week covered with easy, high-protein meals!
Reheating is where you need to be a little gentle if you want to keep that juicy texture we worked so hard for. I absolutely do *not* recommend blasting them in the microwave on high unless you are in a genuine hurry! The microwave tends to tighten up the meat fibers quickly.
If you have time, my favorite method for bringing leftover Baked Low Carb Chicken Thighs back to life is simple. Place them on a small oven-safe dish, and here’s the secret tip: add just a tablespoon of chicken broth or water to the bottom of the dish before covering it tightly with foil. Pop that into a 325-degree oven for about 12 to 15 minutes. The foil traps the steam, which rehydrates the meat gently, and the broth keeps everything from drying out. Instant juicy chicken again!
If you are desperate and need the microwave, just stick to 50% power in short bursts of 45 seconds, making sure to cover the thigh securely. These leftovers are so great for quick salads or just eating straight up when you are chasing around the kids! You can find more great ideas for weight loss recipes on my recipe index!
Frequently Asked Questions About Keto Dinner Recipes
I always get so many questions when readers try out one of my staple dishes, and that’s wonderful! It means you’re really cooking and making these recipes your own. Having reliable keto dinner recipes that you can trust is half the battle. Here are the questions I hear most often about these delicious Baked Low Carb Chicken Thighs and how they fit into a low carb lifestyle.
Can I use boneless skinless chicken thighs for this Baked Low Carb Chicken Thighs recipe?
Oh yeah, you absolutely can substitute those boneless skinless thighs if that’s what you have on hand! They are still an excellent option for an easy high protein low carb meal. The only thing you have to watch out for is the cooking time. Since the bone acts like a little internal thermometer and the skin helps keep the moisture in, boneless thighs cook much faster. Where the bone-in version takes 35 to 45 minutes, the boneless kind is usually done in about 25 to 30 minutes at the same 400 degrees. You MUST check that internal temperature of 165 degrees F because they go from perfect to just slightly overcooked really fast!
What makes this recipe a High Protein Low Carb Meal?
That’s what makes this chicken my favorite reliable standby for busy nights! Chicken thighs are naturally packed with protein, and when you prepare them without any breading or sugary sauces, the carb count stays incredibly low—we are looking at just one gram of carbs per serving here! That means the dish is overwhelmingly high in protein, which is exactly what you want if you are focusing on feeling full, supporting muscle health, or following specific weight loss meal preparation plans. It’s comfort food that truly supports your health goals!
Do I really need to use avocado oil?
I strongly recommend sticking with avocado oil or another high-heat oil like refined coconut oil or ghee for these Baked Low Carb Chicken Thighs. We are baking these at 400 degrees, and you don’t want your cooking fat to start smoking or breaking down on you. Using a high smoke point oil prevents any bitter flavors from developing and helps everything render and crisp up nicely while keeping the thigh itself juicy. Olive oil is great for salads, but for high-heat baking, trust me, save it for another recipe!
Are these suitable for general family dinners, even for non-low-carb eaters?
One hundred percent yes! This is what I mean by versatile comfort food. My kids will eat these right alongside mashed potatoes or a little steamed rice—they love the simple seasoning. Then, my husband and I just load up our plates with extra roasted veggies to keep our meal keto-compliant. It’s one of those rare recipes that keeps everyone happy at the table, which is the goal of all my easiest recipes. It’s always a success for any keto high protein meals plan because the base flavor is just so universally appealing.
Nutritional Estimates for Baked Low Carb Chicken Thighs
When we’re focusing on keeping things low carb, whether it’s for weight management or sticking to keto guidelines, tracking those numbers is important. But don’t let numbers scare you away from delicious food! That’s why I always aim for Baked Low Carb Chicken Thighs because, as you can see below, the protein ratio is fantastic, and the carbs are almost negligible.
Remember, these figures are based on the standard recipe—a serving size of two thighs as noted earlier. Since we are using simple ingredients here, the results are usually very consistent, but you know how it goes in the kitchen with home cooking! Always treat these as estimates. If you use a particularly fatty cut of chicken, or perhaps add a bit more avocado oil, those fat numbers will shift. I discuss this a lot when talking about low calorie foods and weight loss recipes; the context matters!
Here’s the general breakdown for two thighs:
- Serving Size: 2 thighs
- Calories: 350
- Protein: 28g
- Fat: 25g (with 7g Saturated Fat)
- Carbohydrates: 1g (Fiber: 0g)
- Sugar: 1g
- Sodium: 450mg
- Cholesterol: 110mg
See that? One net carb! That’s what makes this recipe a true staple for anyone needing those easy, High Protein Low Carb Meals on the fly. It’s simple, honest nutrition that tastes like something you ordered at a nice restaurant!
Share Your Experience Making This Dish
I truly hope that making these flavorful Baked Low Carb Chicken Thighs brings as much easy warmth to your table as it does to mine. My goal with Sena Recipes is always to give you dishes that you can rely on when time is tight but you still want that home-cooked feeling. If you try this recipe out, please pop down to the comments below and let me know!
Did you stick to the simple seasoning, or did you go wild with cayenne pepper? I love seeing the little twists and turns everyone applies to my base recipes. And if you found this recipe helpful for your meal planning, I’d be so grateful if you could give it a quick rating above so other cooks know it’s a winner!
Emma Laurent here, Founder and Creative Director of Sena Recipes, signing off for this one. I grew up watching my grandmother turn simple ingredients into incredible family feasts, and that’s the spirit I try to capture in every post. I hope these juicy thighs become a go-to for your family, whether you’re focusing on high protein meals or just need a reliable dinner that cooks itself in the oven. You can read a bit more about my cooking philosophy and how I balance tradition with modern life over on my author page right here. Happy cooking, everyone!
Print
Baked Low Carb Chicken Thighs
- Total Time: 45 min
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
Make simple, flavorful, and juicy low carb chicken thighs baked in the oven. This recipe is easy for weeknight dinners and fits well into keto or low carb eating plans.
Ingredients
- 3 pounds bone-in chicken thighs
- 2 tablespoons avocado oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon cracked pepper
- 1 teaspoon chopped parsley
Instructions
- Preheat your oven to 400 degrees. Spray a baking sheet with non-stick spray.
- Add all ingredients except for the parsley to a large zip top bag and seal it. Squeeze the chicken around in the bag to coat it in the seasoning.
- Arrange the chicken on the baking sheet and bake for 35-45 minutes or until a thermometer reads 165 degrees.
- Sprinkle the chicken with parsley just before serving.
Notes
- There are generally about 8 chicken thighs in 3 pounds of chicken. Plan on 2 chicken thighs per person when serving.
- You can easily mix up the seasonings. Use your favorite spice blend or create your own. This basic mix provides a simple, classic flavor.
- The cook time changes based on the size of the chicken thighs. Use a meat thermometer to check for doneness. The thickest part of the thigh should read 165 degrees without touching the bone.
- Prep Time: 5 min
- Cook Time: 40 min
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 2 thighs
- Calories: 350
- Sugar: 1
- Sodium: 450
- Fat: 25
- Saturated Fat: 7
- Unsaturated Fat: 18
- Trans Fat: 0
- Carbohydrates: 1
- Fiber: 0
- Protein: 28
- Cholesterol: 110
Keywords: Baked Low Carb Chicken Thighs, keto baked chicken thighs, easy oven baked chicken, low carb family dinner, healthy comfort food recipes, High Protein Low Carb Meals, Keto Dinner Recipes