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grilled marinated chicken thighs on a white plate with a gold fork
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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!
Course Dinner
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 people
Calories 738kcal
Author Mary Smith

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