The BEST keto chicken thighs recipe featuring a delicious chicken thigh marinade that is so simple! Perfect for family gatherings, summer BBQs, and more!

This post was originally published on June 15, 2020 and updated with new photos and copy on April 27, 2022.

grilled chicken thighs on a white plate with a gold fork

What Makes This Recipe Work

I cannot get enough of this grilled keto chicken thighs recipe! It has the most delicious chicken thigh marinade that needed a spot on the blog! This healthy chicken marinade is the same sauce from my infamous Sausage, Potato, and Broccoli Sheet Pan Supper, and it tastes amazing on EVERYTHING!

You could use it as a marinade for any type of meat, but I have personally been loving these chicken thighs. This recipe is perfect to have on hand as the weather warms up and fun outdoor gatherings begin! Get that grill started, you’re going to need it!

How to Make This Recipe

Ingredient Notes

  • 6-8 Chicken Thighs: I prefer organic when possible. Skin on/ bone-in work well to maintain maximum flavor, but you can also grill boneless chicken thighs if you prefer (see alternative cooking instructions below). Regular chicken breasts will work, as well!

Chicken Thigh Marinade

  • Olive Oil: You can also use Avocado oil if preferred.
  • Coconut Aminos: You can find these at Thrive Market, Trader Joe’s, and other grocery stores! This soy sauce alternative keeps this chicken thigh marinade Whole30 compliant!
  • Frank’s Red Hot: Use more or less depending on your desired spice level.
  • Minced Garlic: Use fresh cloves to mince, or a jar of minced garlic- your choice!
  • Dijon Mustard: There are so many great brands- use your favorite!
  • Spices: Salt, Crushed Red Pepper, Onion Powder
a closeup of a small jar filled with chicken thigh marinade with a gold spoon showing a closeup of some of the sauce.

Step by Step

  1. Combine all of the healthy chicken marinade ingredients in a bowl and whisk well. Pour the chicken thigh marinade over the chicken thighs in a large baking dish or zip-lock plastic bag. Let them marinate for at least 1 hour. 
  2. Heat your grill over medium-high heat. Add the chicken to the grill, skin side up, and discard any remaining marinade. Cook for 5 minutes, then flip. Cook for an additional 5 minutes, then flip again. Continue this pattern, flipping back and forth until they have been cooking for 25 minutes or reach an internal temperature of 175. 
  3. Remove the chicken from the grill and let them rest for 5 minutes. Serve and enjoy!
a white casserole dish lined with raw chicken thighs with a glass bowl of marinade pouring the sauce over the top of the chicken

How to Grill Boneless Chicken Thighs 

If you prefer to grill boneless chicken thighs instead, the cooking time with change a bit. Follow these instructions to make the perfect chicken!

  1. Follow the same prep instructions for the chicken thigh marinade.
  2. Grill boneless chicken thighs on medium heat for 7-10 mins on each side until they reach 165 F.
a white casserole dish filled with raw chicken thighs drenched in marinade

Mary’s Tips & Tricks

How to Serve this Keto Chicken Thighs Recipe

If you’re Whole30, you can serve them with my crispy roasted potatoes and a veggie kabob!

If you’re keto, take a look at these delicious low carb sides:

Thyme Roasted Radishes & Onions

Lemony Prosciutto Wrapped Asparagus 

Healthy Green Bean Casserole

How to Store Leftovers

Store your leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the oven, microwave, or grill.

grilled marinated chicken thighs on a white plate with a gold fork

FAQs

How long should I cook the chicken?

I’ve found it works best to cook them over medium-high heat for about 25 minutes total. You want the internal temperature to be at least 175 degrees. I cook them for 5 minutes, flip, 5 more minutes, flip, and keep going until the 25-minute mark. They turn out juicy and delicious every time!

How long to grill boneless skinless chicken thighs?

Simply grill them over medium heat for 7-10 minutes on each side until the internal temperature reaches 165!

More Favorite Recipes

Pan-Seared Chilean Sea Bass with Lemon Caper Butter

Deconstructed Stuffed Peppers Skillet

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Keto Chicken Thighs Recipe with Healthy Chicken Marinade!

The BEST keto chicken thighs recipe featuring a delicious chicken thigh marinade that is so simple! Perfect for family gatherings, summer BBQs, and more!
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Ingredients

  • 6-8 bone-in, skin-on chicken thighs
  • ½ cup olive oil
  • ¼ cup coconut aminos
  • 2 tbsp dijon mustard
  • 1 tbsp Frank's Red Hot, or hot sauce of choice
  • 2 cloves minced garlic
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ½ tsp red pepper flakes

Instructions
 

  • Combine all of the healthy chicken marinade ingredients in a bowl and whisk well. Pour the chicken thigh marinade over the chicken thighs in a large baking dish or zip-lock plastic bag. Let them marinate for at least 1 hour. 
  • Heat your grill over medium high heat. Add the chicken to the grill, skin side up, and discard any remaining chicken thigh marinade. Cook for 5 minutes, then flip. Cook for an additional 5 minutes, then flip again. Continue this pattern, flipping back and forth, until they have been cooking for 25 minutes or reach an internal temperature of 175.
  • Remove the chicken from the grill and let them rest for 5 minutes. Serve and enjoy!

To Make These In The Oven:

  • Preheat your oven to 400. Line a baking sheet with foil or parchment paper. Place the marinated chicken thighs on the sheet. Bake for 35-40 minutes for bone-in, skin-on, or 25-30 minutes for boneless. Keep an eye on them – the internal temp should be at least 165 degrees. Remove from the oven and let them rest for 5 minutes. Enjoy!

Notes

Boneless Chicken Thighs: If you prefer to grill boneless chicken thighs instead, the cooking time with change a bit. Follow these instructions to make the perfect chicken!
  1. Follow the same prep instructions for the chicken thigh marinade.
  2. Grill boneless chicken thighs on medium heat for 7-10 mins on each side until they reach 165 F.

Nutrition

Serving: 2thighs, Calories: 738kcal, Carbohydrates: 5g, Protein: 36g, Fat: 63g, Saturated Fat: 13g, Cholesterol: 212mg, Sodium: 1293mg, Potassium: 455mg, Fiber: 1g, Sugar: 1g, Vitamin A: 243IU, Vitamin C: 1mg, Calcium: 24mg, Iron: 2mg