About This Recipe

Chicken thighs are one of the most versatile proteins for keto cooking—they’re naturally juicy, affordable, and packed with flavor. But when you coat them in a garlic parmesan crust and roast them until golden and crispy, you take them to a whole new level of deliciousness. These Keto Crispy Garlic Parmesan Chicken Thighs are the perfect combination of crispy outside, tender inside, and loaded with savory flavor.

Unlike traditional breaded chicken recipes that rely on flour or breadcrumbs, this version uses a keto-friendly coating made with grated Parmesan cheese and almond flour. The cheese crisps up beautifully in the oven, creating a crunchy golden crust that’s both satisfying and naturally low-carb. Garlic powder, paprika, and Italian herbs add depth of flavor, while chicken thighs stay moist and juicy thanks to their higher fat content.

The best part about this recipe is its simplicity. With just a handful of pantry staples, you can prep everything in under 10 minutes and let the oven do the rest of the work. It’s weeknight-friendly but flavorful enough to impress guests. Plus, it pairs well with a wide variety of sides, from cauliflower mash and zucchini noodles to simple green salads.

Nutritionally, these chicken thighs hit all the right keto notes: high in protein, rich in healthy fats, and virtually free of net carbs. The combination of crispy parmesan and juicy chicken makes them a filling, satisfying meal that won’t leave you missing traditional fried chicken. And because everything bakes in the oven, it’s lighter and easier than deep-frying, but with all the flavor you crave.

Whether you’re meal prepping for the week, cooking dinner for the family, or craving something indulgent yet keto-approved, this recipe is a go-to. It’s proof that keto doesn’t mean giving up comfort food—it just means reinventing it in a smarter, healthier way.

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Why You’ll Love This Recipe

Crispy, cheesy, and packed with flavor 🧄🧀
Oven-baked, not fried—less mess, same crunch
Keto-friendly and gluten-free
Quick prep, perfect for busy weeknights
Family-approved comfort food

Servings: 4

Ingredients

4 bone-in, skin-on chicken thighs
1/2 cup grated Parmesan cheese
1/4 cup almond flour
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
2 tbsp olive oil or melted butter

Instructions

Preheat oven to 200°C (400°F) and line a baking sheet with parchment.
Pat chicken thighs dry with paper towels and brush with olive oil or butter.
In a bowl, mix Parmesan, almond flour, garlic powder, paprika, Italian seasoning, salt, and pepper.
Press chicken thighs into the mixture to coat evenly.
Place on baking sheet, skin side up, and bake 35–40 minutes until golden and internal temp reaches 75°C (165°F).
Let rest 5 minutes before serving.

Nutrition

(per serving, 1 thigh)

Calories: ~320
Fat: 24 g
Protein: 25 g
Net Carbs: 2 g
Fiber: 1 g

FAQ

Can I use boneless thighs instead?
Yes, just reduce the cooking time to 25–30 minutes.

Do I need to flip the chicken while baking?
No—keeping it skin side up helps the top get extra crispy.

Can I make this with chicken breasts?
Yes, but thighs stay juicier and more flavorful.

How do I store leftovers?
Refrigerate up to 3 days; reheat in the oven for best crispiness.

Variations & Substitutions

Swap almond flour for crushed pork rinds for extra crunch
Add cayenne for a spicy kick
Use fresh minced garlic for stronger flavor
Sprinkle fresh parsley or basil before serving

Serving Suggestions

Serve with roasted broccoli or asparagus
Pair with cauliflower mash for comfort food vibes
Add a side salad with olive oil and lemon
Great for meal prep with zucchini noodles

Recipe Card

Keto Crispy Garlic Parmesan Chicken Thighs

Name: Keto Crispy Garlic Parmesan Chicken Thighs
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4 servings
Cuisine: Low Carb / Keto
Ingredients: 4 bone-in, skin-on chicken thighs; 1/2 cup grated Parmesan cheese; 1/4 cup almond flour; 1 tsp garlic powder; 1/2 tsp smoked paprika; 1/2 tsp Italian seasoning; 1/2 tsp salt; 1/4 tsp black pepper; 2 tbsp olive oil or melted butter

Juicy chicken thighs with a golden, cheesy crust—these keto crispy garlic parmesan chicken thighs are rich, flavorful, and completely low-carb.

Yield: 4 servings • Prep: 10 min • Cook: 40 min • Total: 50 min

Ingredients

4 bone-in, skin-on chicken thighs
1/2 cup grated Parmesan cheese
1/4 cup almond flour
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
2 tbsp olive oil or melted butter

Instructions

Preheat oven to 200°C (400°F) and line a baking sheet with parchment.
Pat chicken thighs dry and brush with olive oil or butter.
Mix Parmesan, almond flour, garlic powder, paprika, Italian seasoning, salt, and pepper.
Press chicken thighs into mixture to coat evenly.
Place on baking sheet, skin side up, and bake 35–40 minutes until golden and internal temp reaches 75°C (165°F).
Let rest 5 minutes before serving.

Nutrition (per serving, 1 thigh)

Calories: 320
Fat: 24 g
Protein: 25 g
Net Carbs: 2 g
Fiber: 1 g

Dinner • Low Carb / Keto • keto chicken thighs, garlic parmesan chicken, low carb dinner

Final Thoughts

Crispy, cheesy, and keto-approved 🍗🧄🧀 These Garlic Parmesan Chicken Thighs are the weeknight hero you’ve been waiting for. Pin the recipe, share it with your keto crew, and get ready for the crunchiest, juiciest chicken ever! 🔥