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    Home » Dinner » Garlic Parmesan Chicken Thighs Recipe - Keto, Low Carb, Gluten Free

    September 29, 2017

    Garlic Parmesan Chicken Thighs Recipe - Keto, Low Carb, Gluten Free

    Jump to Recipe Print Recipe

    Garlic Parmesan Chicken Thighs! Holy smokes, these are insanely delicious. I'm not entirely sure what took me so long to jump on the chicken thighs train; I've always been a boneless, skinless chicken breast kind of gal and have many a recipe to prove it (like my keto chicken roulade or shredded chicken chili). Maybe it's because I channeled my inner toddler until my late 20s, refusing to eat chicken off the bone? Or perhaps I always mistook them for too much work when I saw them at the grocery store? Either way, I'm a total chicken thigh convert; any reservations I previously had about chicken thighs have been put to rest. I'm so freaking pumped to share this recipe with you guys.

    Don't forget to PIN it for later! ?

    Garlic Parmesan Chicken Thighs Recipe in Skillet - Low Carb, Keto, Gluten Free

    Garlic Parmesan Chicken Thighs in Skillet - Low Carb, Keto, Gluten Free

    Keto Garlic Parmesan Chicken Thighs Recipe

    Think back to your pre-keto days. Remember those garlic parmesan chicken wings from Pizza Hut? That's pretty damn close to what these taste like. You're welcome.

    First, you'll need to trim your chicken thighs down a bit. Any extra fat or hanging skin, you can go ahead and remove that. Aim for a single layer of skin covering the thigh muscle, anything excess beyond that can be cut off.

    Pull the open edge of the skin away from the muscle and create a pocket using your hand or a blunt utensil. This pocket gives you a perfect little space that your spices can't escape out of!

    Keto Chicken Thighs Recipe - Low Carb Garlic Parmesan Chicken in Skillet

    Now mix dried basil, finely grated Parmesan cheese, minced garlic, sea salt, a smidgen of pepper, and just a few drops of olive oil. Divide this mixture evenly between your chicken thighs, tucking it under the skin into the little pocket you created. Evenly spread the mixture over the area between the skin and thigh meat.

    Liberally salt the outer skin and bottom side of the chicken thigh meat. I use sea salt, but you can use whichever salt you prefer.

    Heat a teaspoon of olive oil in a cast iron skillet over medium-high heat. Carefully add each chicken thigh to the hot skillet skin side down. Cook with the skin side down for about 5 minutes, then flip each piece of chicken and cook for an additional 8-10 minutes. Transfer the cast iron skillet to the oven and bake for 15-20 minutes at 450 degrees Fahrenheit, or until the thighs reach your preferred temperature. Let them rest for a few minutes before diving in and enjoy your keto garlic parmesan chicken thighs!

    Keto Chicken Thighs Recipe - Low Carb Garlic Parmesan

    Keto Garlic Parmesan Chicken Thighs Recipe - Low Carb, Gluten Free

    Garlic Parmesan Chicken Thighs Recipe – Keto, Low Carb, Gluten Free

    These chicken thighs taste just like the garlic parmesan chicken wings from pizza hut, just meatier!
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 35 minutes
    Total Time: 40 minutes
    Course: Dinner, Main Course, One pot meal
    Cuisine: American
    Special Diet: Gluten-Free
    Servings: 6 Chicken Thighs (1 thigh per serving)
    Serving Size:
    Net Carbs: 0.4g
    Author: Tasha

    Ingredients

    • 6 chicken thighs skin-on
    • 1 tablespoon basil dried
    • 1 tablespoon Parmesan cheese finely grated
    • 1 clove garlic minced
    • ⅛ teaspoon sea salt
    • 1 pinch pepper
    • 1 teaspoon olive oil
    • Sea salt to taste
    US Customary - Metric

    Instructions

    • Preheat oven to 450 degrees Fahrenheit.
    • Trim excess skin and fat from chicken thighs, reserving the single layer of skin that covers the thigh meat.
    • Create a pocket between the skin and thigh meat using hands or a blunt utensil.
    • Mix together basil, Parmesan, garlic, sea salt, pepper, and a few drops of the olive oil.
    • Evenly divide the mixture between the chicken thighs, stuffing it into the pocket beneath the skin and evenly spreading over the thigh meat.
    • Heat remaining olive oil in a cast iron skillet over medium high heat.
    • Place chicken thighs skin side down in the hot skillet and cook for 5 minutes.
    • Flip the thighs and continue cooking on the stovetop for an additional 8-10 minutes.
    • Transfer the skillet to the 450 degrees Fahrenheit oven to finish the cook, baking for 15-20 minutes or until chicken reaches your preferred temperature.
    • Let rest before serving.

    Nutrition

    Nutrition Facts
    Garlic Parmesan Chicken Thighs Recipe – Keto, Low Carb, Gluten Free
    Amount per Serving
    Calories
    257
    % Daily Value*
    Fat
     
    19
    g
    29
    %
    Sodium
     
    148
    mg
    6
    %
    Potassium
     
    231
    mg
    7
    %
    Carbohydrates
     
    0.5
    g
    0
    %
    Fiber
     
    0.1
    g
    0
    %
    Sugar
     
    0
    g
    0
    %
    Protein
     
    18
    g
    36
    %
    Net Carbs
     
    0.4
    g
    1
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @KETOGASM or tag #ketogasm!

     

     

    Tasha
    Tasha

    Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.

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    Reader Interactions

    Comments

    1. SHAUNA says

      November 10, 2017 at 7:36 am

      For peoloe on keto. Garlic does contain carbs. Great recipe!

      Reply
      • Cindy says

        June 25, 2019 at 6:52 am

        One clove of garlic split between 6 thighs has negligible carbs....

        Reply
    2. Karen says

      December 20, 2017 at 1:32 pm

      4 stars
      How many chicken thighs is one serving?

      Reply
    3. Mae says

      January 12, 2018 at 1:43 pm

      5 stars
      Very yummy! I'm husband who's not a fan of thigh loves it! Thank you!

      Reply
    4. disneyisdead says

      March 06, 2018 at 10:16 am

      Just freaking wonderful.

      Reply
    5. Courtney says

      March 27, 2018 at 9:48 pm

      5 stars
      How many carbs are in this? I love it but I like to record everything so I would love to know. Thank you 🙂

      Reply
    6. Jamie says

      April 01, 2018 at 11:46 am

      Is this made with boneless or bone-in chicken thighs? I ask because that can affect the cooking time.

      Reply
      • Nikki B. says

        October 10, 2018 at 6:26 pm

        I had the same question. I took the risk and went ahead and used bone-in chicken thighs and followed the cooking directions, turned out great!

        Reply
    7. Cathy says

      April 18, 2018 at 4:20 pm

      How many carbs, please...

      Reply
    8. Stan says

      April 21, 2018 at 3:26 pm

      Where is the carb count in the nutritional breakdown? For keto friendly recipe and website not having the carb count doesn’t impress me.

      Reply
    9. melster says

      April 22, 2018 at 11:27 am

      4 stars
      Nutrition Facts
      Servings: 6
      Amount per serving
      Calories 262
      % Daily Value*
      Total Fat 20.8g 27%
      Saturated Fat 7.7g 38%
      Cholesterol 101mg 34%
      Sodium 185mg 8%
      Total Carbohydrate 0.5g 0%
      Dietary Fiber 0.1g 0%
      Total Sugars 0.1g
      Protein 18.6g
      Vitamin D 1mcg 7%
      Calcium 69mg 5%
      Iron 1mg 5%
      Potassium 218mg 5%
      *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
      Recipe analyzed by

      Reply
    10. Tasha Metcalf says

      April 23, 2018 at 11:51 am

      Hey all!

      Sorry for the confusion about the carb count not appearing in the nutrition label - apparently when the carb count is zero (or close enough to zero that it rounds down), the software I use omits the information entirely instead of showing zero. I tried to adjust it manually but didn't have any success changing it. I'll see if I can figure it out so it's not confusing, but as indicated in the comment above the carb count per serving (1 thigh) is less than 1/2 gram of carb.

      Reply
    11. Jackie says

      July 05, 2018 at 8:50 am

      Can’t wait to try some of your recipes. I did make the chicken thighs for six
      That start in the iron skillet and finish in the oven. YUM!

      Reply
    12. Tantri Ayu says

      July 06, 2018 at 9:23 am

      This is great recepie for keto meals

      Reply
    13. Bev says

      July 09, 2018 at 6:43 pm

      Thanks for the recipe

      Reply
    14. Domenica says

      August 06, 2018 at 9:10 am

      can this be done in a reg fry pan? I don't have a cast iron skillet? Also, can this be done solely in the oven? If so, what is the cooking time? Thank you!

      Reply
      • Amy says

        October 26, 2019 at 12:00 pm

        5 stars
        If you are using bone-in and skin on chicken thighs you can bake these at 375 degrees for 45 min to an hour depending on size. Always use a thermometer to achieve 165 degrees. After using the mixture to place under the skin use the olive oil on the top of the skin to attain the crispy skin and bake. Do not cover and line your baking sheet with aluminum foil. Perfect every time without frying. Hope this helps.

        Reply
    15. Melanie says

      September 18, 2018 at 11:49 am

      Super-messy to cook but delicious and great for my new keto lifestyle! Makes me appreciate my dear, departed grandmother’s chicken-frying marathons with all the grease popping everywhere. Good times and I miss her!

      Reply
    16. Sheri Weinreis says

      October 10, 2018 at 2:41 pm

      Do you need to weigh or measure any of the food?

      Reply
    17. Sheri says

      October 26, 2018 at 1:51 pm

      My husband and I LOVE these thighs. It’s an extra bonus that they can be made in one pan. Thank you for sharing this recipe!

      Reply
    18. Rick says

      December 28, 2018 at 8:38 am

      I found this recipe googling Keto thigh, should have added skinless to my search. It sounds and looks so yummy that I think I will try it with skinless.

      Reply
      • Tasha Metcalf says

        September 13, 2019 at 1:39 pm

        We have a skinless thigh recipe for keto "fried" chicken baked in the oven. That might be something up your alley! https://ketogasm.com/keto-fried-chicken-recipe-baked-oven/

        Reply
    19. Nicole says

      January 08, 2019 at 2:18 pm

      5 stars
      AWESOME!! I made these a month ago and my fiancee keeps bringing these up! He asks for these weekly! I have also cooked them in tomato sauce and it is equally wonderful! 5 stars!

      Reply
    20. Mimi A says

      January 29, 2019 at 6:17 pm

      5 stars
      Oh my! So I salted my thigh skin and left it set for an hour to draw out the moisture. Then proceeded as per your recipe except I used 3 cloves of garlic (if a little does a good job a lot does an even better job!). Totally a keeper! And I cooked the scrap skin at 400 for 15-20 mins - sprinkled with Tony Cachere's and salt. The pups enjoyed the fat scraps! This one is a keeper, thanks!

      Reply
    21. Patrick says

      February 11, 2019 at 5:29 pm

      5 stars
      I made the Garlic Parmesan Chicken Thighs Recipe and used bacon grease to cook the thighs in the pan and transfer to the oven. It has to be the best tasting chicken I have ever had. I’ll be making this recipe at least once a week; but might experiment a little.

      Reply
    22. Elizabeth says

      September 29, 2019 at 9:34 pm

      5 stars
      Delicious 😊

      Reply
      • Tasha Metcalf says

        September 30, 2019 at 9:18 am

        Thank you for taking the time to leave a comment! Happy to hear you enjoyed the recipe! ❤️

        Reply
    23. Forrest says

      October 16, 2019 at 3:42 pm

      5 stars
      Amazing Flavor and Satiety! Perfect keto recipe. Pair with some organic baby kale/spinach mix for a really great, satisfying meal. Wonderful for breaking an IF! What a treat

      Reply
    24. Marcia says

      November 11, 2019 at 5:35 am

      5 stars
      So easy and Amazing

      Reply
    25. Shannon says

      April 02, 2020 at 9:32 am

      How long would I cook this for boneless chicken thighs?

      Reply
    26. Bonnie J Stuart says

      May 02, 2020 at 5:33 pm

      5 stars
      Yummo! Came out perfect! My tummy is smiling! I didn't have basil so I used oregano. The skin was crispy & the chicken moist. I served it with a tomato-cucumber-mozzarella salad in a balsamic-avocado oil dressing. Perfect!

      Reply
    27. Heather says

      May 07, 2020 at 6:13 am

      You think I can do this on the grill. I love grilled food on nice days!

      Reply
      • Tasha Metcalf says

        May 14, 2020 at 5:58 pm

        Sorry for the delayed response! Yes, absolutely can make them on the grill. 🙂

        Reply

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