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!
This post was originally published on June 15, 2020 and updated with new photos and copy on April 27, 2022.
TABLE OF CONTENTS
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
Step by Step
- 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 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!
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!
- Follow the same prep instructions for the chicken thigh marinade.
- Grill boneless chicken thighs on medium heat for 7-10 mins on each side until they reach 165 F.
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
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.
FAQs
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!
Simply grill them over medium heat for 7-10 minutes on each side until the internal temperature reaches 165!
If you try this recipe and love it, a 5-star rating and review below would mean the world. And don’t forget to follow me on Instagram, Facebook, and Pinterest!
Keto Chicken Thighs Recipe with Healthy Chicken Marinade!
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
- Follow the same prep instructions for the chicken thigh marinade.
- Grill boneless chicken thighs on medium heat for 7-10 mins on each side until they reach 165 F.
51 Comments on “Keto Chicken Thighs Recipe with Healthy Chicken Marinade!”
Finally tried this. Five stars isn’t nearly enough!! Chicken thighs were not a family favorite until now! So tender and juicy! Adding it to our summer rotation asap!!
OMG best marinade! wish i made it sooner! don’t have a grill so used the air fryer. can’t wait to make it again!
This marinade is delicious, the chicken thighs came out very tasty! It will be on repeat for sure, we loved it!
Another delicious recipe, Mary! Instead of grilling, I put the marinaded chicken in a crockpot, shredded it when cooked, and used for enchiladas. Came out so good! Thanks for all of your tasty recipes!
My whole family loved this recipe! We love making it for guests too! So much flavor and the thighs are most.
Love. Love. Love. I have made this marinade over and over again and the flavor is so good!
This is a weekly staple in our house. It is the best marinade you won’t be disappointed!
Thank you Kristen!
This was the most amazing marinade for chicken thighs. I did bone in for 60 minutes and it was perfect!! I was in heaven during dinner tonight. The skin was perfectly crispy and tasty.
Incredibly delicious. When weather cooperates, I make these weekly! My daughter that doesn’t like chicken as much LOVES this recipe!
Let me start by saying I have never been a fan of chicken thighs, Until now!!! I have made these twice, once in the oven and once on the grill. Both ways they are amazing!!! so tender, juicy and wonderful flavor!!
I was in no mood to cook a Whole30 dinner on a Friday night – and then I remembered this delicious, easy marinade. Game changer, and I’m so glad I rediscovered your recipe, Mary. Thank you for what your do for our community – you are so so appreciated!
Love the sheet pan this is originally from. My gram asked for this recipe and said she’d pull out the bbq for it!
Made this recipe for the first time last night and it was a hit! Will definitely be adding it to my repertoire. 🙂
This really is the best marinade EVER!!! I use it with chicken strips instead. My husband asks for it 1x a week and that’s a lot for him cause he always gets bored with food. Not this recipe !
Thanks AJ!!
This truly is the best! Not only do I use it for chicken but it goes well with roasted or grilled vegetables as well.
wonderful marinade – super easy and lots of flavor!
Look forward to making again!
Oh my goodness this is the best chicken I’ve ever eaten. My entire family loves it and requests it every week now. Thank you for always delivering delicious family friendly meals!
We tried these last night to mix things up from our normal go to recipe and they were extremely tasty and very juicy. A definite repeat for us!
I had to sign up to leave a comment because we use this recipe so often! It is my husband’s absolute favorite marinade for chicken.
Trying this marinade tonight. Does the marinade make the chicken spicy? If so, I might need to remove the red pepper flakes for my kids. Thank you for always creating such delicious recipes!