Eating keto on a budget is absolutely possible, and chicken thighs are one of the best proteins to make it work. They are affordable, flavorful, naturally higher in fat, and extremely versatile. In this recipe-style guide, you will learn how to prepare a simple, satisfying ketogenic chicken thigh meal that keeps carbs low while stretching your grocery budget.
This article walks you through the exact ingredients, smart substitutions, clear step-by-step instructions, and practical tips to help you get consistent results without wasting food or money.
Highlights
- Total time: 45 minutes
- Servings: 4
- Difficulty: Easy
- Main equipment: Large skillet or oven-safe pan
Ingredients and Ingredient Tips
Ingredients
- 2 lb bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- ¼ teaspoon chili flakes (optional)
- 2 tablespoons butter
- 3 cloves garlic, minced
- ½ cup chicken broth (low sodium)
Ingredient Tips
- Bone-in, skin-on chicken thighs are usually cheaper than boneless cuts and add more flavor and fat for keto.
- Smoked paprika can be replaced with regular paprika if needed, but smoked adds more depth.
- Butter boosts fat content and keeps the chicken moist without adding carbs.
- Low-sodium broth helps control salt levels while adding richness to the pan sauce.
- Buying chicken thighs in family packs often lowers the cost per pound.
Continue to Page for the full cooking process and preparation tips.