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!
More Favorite Recipes
Pan-Seared Chilean Sea Bass with Lemon Caper Butter
Deconstructed Stuffed Peppers Skillet
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.Â
- 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.
90 Comments on “Keto Chicken Thighs Recipe with Healthy Chicken Marinade!”
I’m sure I’ve reviewed these before, but I’ll do it again, this is hands down our favorite chicken recipe! We had them for dinner last night, and this morning my husband is still talking about how good they were!Â
This marinade is amazing! My usually picky kids devoured the chicken and asked me to make it again. So, sooo good!
Can you marinade this over night? I was wanting to make this for dinner tomorrow but would need to prep it tonight.Â
I’ve always marinated ours overnight! Comes out so good!
These are by far THE BEST grilled chicken thighs! My family of 8 devoured them! Kept asking for leftovers to take home! Total win!Â
This is my go-to marinade whether doing a whole 30 or not! The flavor is amazing. Even my picky husband requests it!Â
Hands down THE BEST chicken we’ve ever had! I was traumatized with BBQ chicken growing up, and honestly could never cook bone in, skin on chicken properly any way I tried. But Mary’s step by step process of grilling yields the perfect chicken every time. I was thrilled the first time I made this, and continue to jump with joy every time since. I recommend it to any one and everyone looking for a simple and delicious recipe. The ingredients are typically on hand, so it’s a no brainer for us.
YES JUST YES
This is really good!! Definitely a keeper. I added a little extra salt after they were cooked.
This is the best marinade. We love it on chicken, but it is also super yummy on steak. It has become a weekly staple.
Just delicious! Had all the ingredients on hand and decided to give this a try as opposed to the same old teriyaki. So glad I did! We all loved it. Thank you Mary!
These were AMAZING! I used boneless, skinless chicken thighs. Prepped a big batch on Sunday and I’ve been eating them for lunch throughout the week. 10/10!!!
Yay! Thank you Cynthia!
I make a batch of this every week and we use it on everything from chicken to broccoli to brussels sprouts. Fantastic!
This is become a staple in our house! My kids love it! I love how all the flavors come together. The meat comes out juicy and so flavorful. We can’t get enough!
I dont have access to a grill. How would you do this in the oven or on a cask iron skillet?
Hi Erin, For the oven I would bake the thighs at 425 for 35-40 mins until the internal temp is 170
The title of the recipe is true. This is the best recipe. So tasty and delicious. I followed exactly and would not change a thing. My husband and 4 adult and teenage sons loved it. This will be a new staple. Thank you for sharing with your community.
Thank you, Joan! I am so glad to hear you all enjoyed it!
I made this with chicken kabobs. I let the chicken marinate for about 6 hours and they turned out so juicy. We could cut the chicken with a fork! We are making it with the thighs tomorrow.
Yay! So glad you enjoyed it!
This marinade is so good!!! The chicken thighs came out perfect, juicy, and the marinade totally rocked!
Amazing! So glad you enjoyed it, Emily!
Made this marinade and loved it!! My husband has been getting tired of the normal one I do with balsamic. This is definitely going to be on the menu!
Thank you, Jenny! So glad you like it!!
Amazing!! I also used the marinade on veggie kabobs and it was so good!
Thank you Chelsea!!
Just made this recipe last night after seeing it on IG! It was amazing!! This will be our new go to chicken marinade! I used boneless, skinless chicken thighs,👌👌 but I bet the skin on would be even better!
Yay! Thanks Stacey!