If you’re looking for a low-carb, high-flavor dinner that’s both simple and satisfying, this Keto Oven-Baked Chicken is perfect. The chicken comes out crispy on the outside and juicy on the inside, thanks to a mix of aromatic herbs and healthy fats like olive oil or butter. It’s ideal for keto and low-carb diets, and pairs beautifully with cauliflower mash, roasted veggies, or a fresh green salad. This recipe is also meal-prep friendly, making it a versatile choice for busy weekdays.
Ingredients (Serves 2–3)
- Chicken:
- 500 g (about 1 lb) chicken thighs or drumsticks (skin-on for more flavor)
- Marinade & Seasoning:
- 3 tbsp olive oil or melted butter
- 1 tsp garlic powder
- 1 tsp paprika (smoked paprika optional)
- 1 tsp onion powder
- ½ tsp dried thyme
- ½ tsp dried oregano
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- Optional: ¼ tsp cayenne pepper for a hint of heat
- Optional Garnish:
- Fresh parsley, chopped
- Lemon wedges
Instructions
1. Preheat the Oven
Preheat your oven to 200°C (400°F). Line a baking tray with aluminum foil or parchment paper for easy cleanup.
2. Prepare the Chicken
Pat the chicken dry with paper towels. Dry skin ensures it becomes crispy and golden during baking.
3. Make the Marinade
In a small bowl, mix together olive oil, garlic powder, paprika, onion powder, thyme, oregano, black pepper, salt, and cayenne (if using). Stir until smooth.
4. Marinate the Chicken
Rub the spice mixture all over the chicken, coating evenly. For best results, marinate in the fridge for 1–2 hours, or overnight for maximum flavor.
5. Arrange on Baking Tray
Place the chicken on the prepared tray skin side up. Avoid crowding the pieces to ensure even cooking and crispiness.
6. Bake
Bake for 35–45 minutes (depending on piece size) until the internal temperature reaches 75°C (165°F).
7. Optional: Crisp the Skin
For extra crispiness, broil for 2–3 minutes at the end. Watch carefully to prevent burning.
8. Serve
Garnish with fresh parsley and lemon wedges. Serve alongside keto-friendly sides such as zucchini noodles, roasted broccoli, or cauliflower mash.
Nutritional Facts (Approximate per Serving)
| Nutrient | Amount (per 1/2 of recipe) |
|---|---|
| Calories | 350 kcal |
| Protein | 28 g |
| Fat | 26 g |
| Carbohydrates | 1–2 g |
| Fiber | 0 g |
| Net Carbs | 1–2 g |
| Sodium | 500 mg (varies with salt) |
Note: Values may vary depending on the chicken cut, cooking fat, and portion size.