Crispy on the outside, juicy on the inside. This super easy keto recipe combines tender chicken with a gluten-free crust, a delicious BBQ sauce, and a fresh green salad. So delicious and basic, it's soon to be a new favorite in your weekly rotation!
April 12 2018 recipe by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
Crispy on the outside, juicy on the inside. This super easy keto recipe combines tender chicken with a gluten-free crust, a delicious BBQ sauce, and a fresh green salad. So delicious and basic, it's soon to be a new favorite in your weekly rotation!
USMetric
4 servingservings
Ingredients
- 1⁄3 cup (1¼ oz.) 80 ml (32 g) coconut flour
- 1 tsp 1 tsp garlic powder
- 1 tsp 1 tsp chili powder
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 2 lbs 900 g chicken thighs (bone-in with skin)
BBQ-mayo
- ¾ cup 180 ml mayonnaise or vegan mayonnaise
- 2 tbsp 2 tbsp tomato paste
- 1 tbsp 1 tbsp Dijon mustard
- ½ tsp ½ tsp smoked paprika powder
- salt and pepper
Salad
- 4 oz. (32⁄3 cups) 110 g (850 ml) baby spinach
- 2 (10 oz.) 2 (280 g) green bell pepper, slicedgreen bell peppers, sliced
- ½ (2 oz.) ½ (55 g) red onion, slicedred onions, sliced
- 1 tbsp 1 tbsp olive oil
- salt and pepper to taste
This recipe has been added to the shopping list.
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Making low carb simple
Instructions
Preheat the oven to 450°F (200°C). Combine coconut flour and spices in a plastic bag.
Place the chicken in the bag and shake gently to properly cover with the flour and spices.
Place the chicken skin side up in a greased baking dish. Bake in the oven for 30 minutes. Use a meat thermometer if you're unsure; the internal temperature in the thighs should be 165°F (74°C).
While the chicken is baking, chop the ingredients for the salad and prepare the sauce by mixing all the ingredients in a bowl.
Serve the chicken on top of the salad with a dollop of the BBQ-mayo.
Air fryer instructions
Preheat the air fryer to 425°F (220°C).
Follow the recipe as written, but instead of baking the chicken thighs in the oven, place them in the air fryer for 20-24 minutes until the internal temperature reaches 165°F (74°C).
Tip!
If you feel like further customizing this dish, here are some more yummy low carb sauces and condiments to play around with.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
14 comments
1
Jenny
March 26 2018
Hi,
Is Kcal the same as calories...? I'm sorry, math is not my strong point and I just want to make sure. So ONE serving is 1048 calories?
I so appreciate everything this site does and how accommodating it is. My main concern is I never know what a serving is. There are 4 servings but what does that mean in terms of quantity? This is my biggest challenge with the recipes on here.
Like one serving is 100 grams of chicken, 3 grams of sauce, 3 grams of spinach etc. That would be SO helpful for math challenged and time strapped people like me. :)
2
Denise
March 28 2018
Hi Jenny,
You can change the serving size to 1 in the drop down menu to get individual serving nutritional info.Kachina
April 13 2018
I have the same problem, it’s frustrating. It doesn’t always work changing the serve to one . Especially with things like Bolognese.
Reply: #4
4
Reply to comment #3 by Kachina
Peter Biörck Team Diet Doctor
April 13 2018
Hi Kachina!
But in almost all cases it should work to change the serving size to one.
I have the same problem, it’s frustrating. It doesn’t always work changing the serve to one . Especially with things like Bolognese.
5
Cynthia
April 20 2018
This “shake & bake” chicken was delicious, quick to make, and the perfect go-to recipe for a weeknight dinner. I only had boneless, skinless chicken thighs on hand, so that’s what I used. I drizzled them with olive oil prior to baking and cooked them about 10 minutes less. I’ll be making this one again.
6
Maggie
May 4 2018
you really do not need to count calories..it is really easy ...only eat when you are hungry and eat until you are full...your body will align the calories for you
7
Keto Girl
May 6 2018
It was realllly good! Only thin is, bake a little less long or watch carefully. It set my fire alarm off. It reminds me of shake and bake.
8
Ketogirl
July 2 2018
Hi. Just curious, was this recipe changed? I swear it used to have paprika in it!
Reply: #9
9
Reply to comment #8 by Ketogirl
Ketogirl
July 2 2018
Or did you guys even change the measurement of the coconut flour? It seems different.
10
TQ360
August 3 2018
Are these chicken thighs skin on or skin off?
11
PK
August 3 2018
Can we use almond flour instead of coconut flour??
12
Julie
October 23 2018
This BBQ mayo makes delicious chicken salad. I had some leftover mayo from this recipe and mixed it into a bunch of shredded chicken i had, spread it on 90 second keto bread slices with some crispy lettuce leaves and it was delicious.
13
Joelle Belanger
October 26 2018
Hello! Can we switch the coconut for something else? It's an allergy issue.
14
Serrena McDonald
December 3 2019
This is one of our quick go-to recipes. Before Keto I already used to make a similar dish so this is just a slight adjustment. Always make extra chicken for lunches the next day.
