Crispy roasted keto chicken thighs
June 11, 2026 · 1 min read
Chicken thighs are the weeknight keto dinner that requires the least work for the best result. High heat, dry skin, and enough time in the oven does everything — no basting, no flipping, no attention until the timer goes off.
2 servingsPrep 5 minCook 40 min~1 g net carbs / serving
Ingredients
- 4 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
Steps
- Heat the oven to 425°F (220°C). Pat the chicken thighs dry with paper towels — a dry surface is what produces crispy skin.
- Rub each thigh with olive oil, then season all over with the salt, pepper, garlic powder, and paprika.
- Place skin-side up on a rimmed sheet pan. Don't crowd them — space is what lets the skin crisp rather than steam.
- Roast for 35–40 minutes, until the skin is deep golden brown and the internal temperature reaches 165°F (74°C). No need to flip.
- Rest for 5 minutes before serving.
Per serving (approx): 1 g net carbs · 38 g protein · 28 g fat · ~408 cal
Notes and swaps
The spice mix here is a starting point. Swap in cumin and chili powder for a different profile, or use just salt and pepper if you want something simpler. The technique (dry, high heat, skin-side up the whole time) works regardless of seasoning.
Serve alongside roasted broccoli or a simple salad. Tell Copper Keto Companion "two roasted chicken thighs with broccoli" and it accounts for the full meal against your daily total.