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

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

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.

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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
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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!

Course Dinner, Main Course, One pot meal
Cuisine American
Special Diet Gluten-Free
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6 Chicken Thighs
Calories 257 kcal
Author Tasha Metcalf

Ingredients

  • 6 chicken thighs skin-on
  • 1 tablespoon basil dried
  • 1 tablespoon Parmesan cheese finely grated
  • 1 clove garlic minced
  • 1/8 teaspoon sea salt
  • 1 pinch pepper
  • 1 teaspoon olive oil
  • Sea salt to taste

Instructions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Trim excess skin and fat from chicken thighs, reserving the single layer of skin that covers the thigh meat.
  3. Create a pocket between the skin and thigh meat using hands or a blunt utensil.
  4. Mix together basil, Parmesan, garlic, sea salt, pepper, and a few drops of the olive oil.
  5. Evenly divide the mixture between the chicken thighs, stuffing it into the pocket beneath the skin and evenly spreading over the thigh meat.
  6. Heat remaining olive oil in a cast iron skillet over medium high heat.
  7. Place chicken thighs skin side down in the hot skillet and cook for 5 minutes.
  8. Flip the thighs and continue cooking on the stovetop for an additional 8-10 minutes.
  9. 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.
  10. Let rest before serving.
Nutrition Facts
Garlic Parmesan Chicken Thighs Recipe – Keto, Low Carb, Gluten Free
Amount Per Serving
Calories 257 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 5g 25%
Cholesterol 111mg 37%
Sodium 148mg 6%
Potassium 231mg 7%
Total Carbohydrates 0g 0%
Sugars 0g
Protein 18g 36%
Vitamin A 2.1%
Vitamin C 0.2%
Calcium 1.9%
Iron 4.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Hey babe! I’m Tasha, the founder of Ketogasm. When I’m not in the kitchen crafting low carb recipes and geeking out on nutritional science, I help women transition to a ketogenic lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful on your journey!

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