I am always looking for quick, easy, delicious ways to eat chicken. I used to be a breast white meat kind of guy (that's just how I grew up) but I have fallen for dark meat. Chicken wings, thighs, and legs make me happy and are cheap and easy to prepare--and it's hard to mess them up because it's hard to make them go dry from over-cooking like happens too easily with white meat. I also cook chicken with the skin on as well since skin's delicious and it also protects the meat and helps with the flavor (fat is better than olive oil and butter when it comes to flavoring). I hope you enjoy this adapted recipe.

Easy Baked Bone-In Chicken Thighs Recipe (Keto + Carnivore-Friendly)

Looking for a no-fuss, flavor-packed dinner that delivers juicy, crispy-skinned goodness every time? Enter: bone-in, skin-on chicken thighs. This simple, buttery recipe is a staple for keto, carnivore, and ancestral eaters — but it’s so satisfying that even carb-lovers won’t miss the breading.

Whether you're using your oven or your Instant Pot, this guide will walk you through everything you need to know to make this dish a go-to in your weekly rotation — with variations, tips, benefits, and nutritional context that support your goals.

📝 TL;DR Summary

This recipe for baked bone-in, skin-on chicken thighs is crispy, juicy, and deeply satisfying. It's keto- and carnivore-diet approved, loaded with healthy fats from butter and chicken skin, and versatile enough for the oven, air fryer, or Instant Pot. With minimal prep and major flavor, this is the kind of staple recipe that keeps your macros in check without compromising on indulgence.

🔥 Ingredients

• 4–6 bone-in, skin-on chicken thighs

• 3–4 tablespoons of unsalted butter (or ghee, or beef tallow)

• 1½ teaspoons kosher salt

• ½ teaspoon black pepper (omit for strict carnivore)

• Optional: garlic powder, paprika, rosemary, or thyme for extra flavor (skip for pure carnivore)

• Optional: lemon slices or bone broth splash for Instant Pot variation

🧑‍🍳 Instructions

🍗 Oven-Baked (Crispy Skin Perfection)

1. Preheat oven to 425°F (218°C).

2. Pat chicken thighs dry with paper towels. The drier the skin, the crispier the results.

3. Season thighs generously on both sides with salt and pepper. Add optional spices if using.

4. Place skin-side up in a cast iron skillet or baking dish. Dot with chunks of butter.

5. Bake uncovered for 35–45 minutes, or until internal temp hits 175°F–185°F for dark meat perfection. Skin should be golden and crackly.

6. Rest 5–10 minutes before serving. Pour buttery drippings over the top for added richness.

🧠 Pro tip: For ultra-crispy skin, broil for 2–3 minutes at the end. Watch closely to prevent burning.

⚡ Instant Pot (Faster, Juicier)

1. Season thighs and set Instant Pot to Sauté mode. Melt 2 tbsp butter.

2. Brown chicken thighs skin-side down in batches (optional, but improves flavor).

3. Deglaze pot with ¼ cup bone broth or water to avoid burn notice.

4. Stack thighs on trivet or directly in pot, skin side up.

5. Pressure Cook on High for 12 minutes. Natural release 10 mins, then quick release.

6. Optional crisping: Transfer to broiler or air fryer for 5–7 minutes to crisp up the skin.

🍽️ Variations

• Air Fryer: 400°F for 18–22 minutes, flipping halfway through.

• Carnivore Purist: Just salt, chicken, and butter. No herbs or spices.

• Ghee/Beef Tallow Swap: Swap butter for ghee or rendered tallow for dairy-free or higher-smoke-point cooking.

• Lemon-Thyme Zing: Add lemon slices and fresh thyme under the skin before roasting.

🥩 Keto & Carnivore Benefits

• High Fat + Protein: Perfect for hitting macros on keto and carnivore diets.

• Dark Meat = Nutrient-Dense: Higher in zinc, iron, and taurine than white meat.

• Skin-On FTW: Packed with collagen, flavor, and fat to keep you full and satisfied.

• Butter as Satiety Weapon: Rich in CLA, vitamin K2, and fat-soluble vitamins.

❗Remember: Skinless chicken breast is fine for lean diets, but for satiety, hormone regulation, and energy on keto or carnivore — you need the fat.

🔍 Nutritional Info (Per Thigh, Approx.)

Based on bone-in, skin-on thigh with butter. Exact macros vary by size.

❓ FAQ

Q: Can I use boneless, skinless thighs?
A: You can — but you’ll lose the crispy skin, rich flavor, and fat content. This recipe is designed for skin-on.

Q: Is it safe to eat chicken cooked to 165°F?
A: Technically yes, but dark meat is better at 175–185°F — it breaks down collagen and gets tender, not stringy.

Q: What’s the benefit of dark meat over breast?
A: More flavor, more micronutrients, more fat, and better satiety. Dark meat is your friend.

Q: Can I meal prep this?
A: Absolutely. These store beautifully in the fridge up to 5 days and reheat well in an air fryer.

📘 Glossary

• Bone-In, Skin-On: Cuts of chicken that retain their bones and skin, delivering flavor and fat.

• Trivet: A metal rack used in Instant Pots to keep food elevated above the liquid.

• Natural Release: Letting pressure release slowly on its own — better for tenderness.

• Broil: A cooking method using intense top-down heat, great for crisping skin.

• Carnivore Diet: A zero-carb diet based on animal products only (meat, fat, eggs).

• Keto Diet: A low-carb, high-fat diet designed to promote ketosis and fat burning.

🧈 Final Thoughts

Chicken thighs are an unsung hero — budget-friendly, nutritionally dense, and deeply satisfying. Don’t fear the fat. Embrace the butter, celebrate the skin, and skip the carb-laden coatings. Whether you’re deep into carnivore or just dabbling in keto, this is a meal that feels like cheating but fuels like a champ.