Crispy chicken thighs
Bone-in, skin-on chicken thighs with shattering-crisp skin: dry-brined, started cold in the pan, then finished in the oven. Zero net carbs.
Ingredients
- 8 bone-in, skin-on chicken thighs
- 2 tsp kosher salt
- 1 tsp black pepper
- 1/2 tsp garlic powder
- 1 tbsp avocado oil, optional, for a stainless pan
Method
- 01
Pat the thighs completely dry. Combine the salt, pepper, and garlic powder and rub over both sides, getting under the skin where you can.
- 02
Set the thighs skin-side up on a rack over a plate and refrigerate, uncovered, for at least 1 hour or up to overnight. This dry brine dries the skin for maximum crisp.
- 03
Place the thighs skin-side down in a cold, oven-safe skillet, cast iron or stainless. Set over medium heat.
- 04
Let them cook undisturbed as the pan heats, 12 to 15 minutes, until the skin is deep golden and has rendered its fat. Do not move them early.
- 05
Transfer the skillet to a 425°F oven and roast for 12 to 15 minutes, until the internal temperature reaches 175°F.
- 06
Rest for 5 minutes before serving. The skin should shatter when cut.
Chicken thighs are the workhorse of a keto kitchen: cheap, forgiving, rich in fat, and zero carbs. Thighs beat breasts here because the extra fat means they stay juicy even if you overshoot the temperature by a few degrees. Hard to ruin, easy to love.
The two tricks are the dry brine and the cold-pan start. Salting the skin and leaving it uncovered in the fridge pulls moisture out, and dry skin is crisp skin. Starting skin-side down in a cold pan renders the thick fat layer slowly and evenly, so by the time the pan is hot the skin is already crackling instead of seizing and steaming. Rushing it with a hot pan gives you flabby skin over greasy meat.
Leftovers hold four days and reheat well in a hot oven or air fryer, which re-crisps the skin. Never the microwave, which turns it to leather. The rendered fat left in the pan is liquid gold. Save it and roast vegetables in it.
This is educational content, not medical advice. Big diet changes deserve a conversation with your doctor — especially if you take medication or manage a condition. Full disclaimer.