|Have you heard? I have a new book coming out that I authored with Rachel Gregory, a board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach. It's called the 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You and it's available for pre-order now.|
For an easy-as-heck weeknight dinner on a budget, these crackling creole crispy chicken thighs can be thrown together easily and cooked up fast. Chicken thighs are some of the least expensive meats you can purchase, and the dark meat is slightly higher in fat than white meat while also being higher in iron, zinc, and other essential vitamins.
This recipe and others can be found in the new keto book I co-authored with Rachel Gregory, a board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach.
She did all the hard work, and I helped with the fun part: the food! It’s called the 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You and it’s available for pre-order now if you’re looking for a more structured way to get into keto.
Crackling Creole Crispy Chicken Thighs
Egg Free/Nut Free/Paleo/Dairy Free Option
Makes 4 Servings
5 net carbs per serving (if you divvy up & eat the onions & garlic too)
Per chicken thigh: 392 calories, 32g fat, 6g carb, 1g fiber, 20g protein
- Coconut oil for greasing
- ¼ tsp paprika
- ¼ tsp onion powder
- ¼ tsp garlic powder
- ⅛ tsp dried oregano
- ⅛ tsp dried thyme
- ⅛ tsp dried basil
- ⅛ tsp dried rosemary
- ⅛ tsp dried parsley
- 4 skin-on, bone-in chicken thighs
- 1 yellow onion, quartered
- 8 garlic cloves, peeled and left whole
- ¼ cup extra-virgin olive oil
- 1 tbsp freshly squeezed lemon juice
- Preheat the oven to 350 degrees F. Grease a cast iron (or other oven safe) skillet with oil.
- In a large bowl stir together the paprika, onion powder, garlic powder, oregano, basil, thyme, rosemary, parsley, and cayenne.
- Add the chicken and toss to coat.
- Place the chicken in the prepared skillet, skin side up. Separate the thighs with the quartered onion and then sprinkle the whole garlic cloves throughout the skillet, preferably so that they are touching the bottom.
- Drizzle the oil over the chicken and then the lemon juice.
- Bake in the oven for 30 to 40 minutes until cooked through and the juices run clear. Baste the thighs with juice from the bottom of the skillet.
- Turn the oven to broil and broil for 5 to 10 minutes, watching closely, until the skin has crisped up to your liking.
- Remove from the oven, break apart the onion and enjoy the chicken with the onions and caramelized garlic cloves alongside your favorite vegetable.
Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon.com affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)