Creamy Garlic Parmesan Chicken Thighs – Anti-Inflammatory Keto Recipe

This luxurious creamy garlic parmesan chicken dish delivers restaurant-quality flavors while keeping you perfectly on track with your ketogenic lifestyle. The combination of succulent chicken thighs, aromatic garlic, and rich cream creates a satisfying meal that’s naturally anti-inflammatory and packed with healthy fats.

What makes this recipe truly special is how the bone-in chicken thighs become incredibly tender while the skin crisps to perfection. The creamy parmesan sauce infused with fresh herbs transforms simple ingredients into an elegant dinner that feels indulgent while supporting your low-carb goals.

Ingredients

• 8 bone-in, skin-on chicken thighs – 1.2kg (2.6lbs)
• 240ml (1 cup) heavy cream
• 60g (2oz / ½ cup) freshly grated parmesan cheese
• 4 garlic cloves, minced – 12g (½oz)
• 30ml (2 tbsp) avocado oil
• 30g (1oz / 2 tbsp) grass-fed butter
• 15g (½oz / 2 tbsp) fresh thyme leaves
• 15g (½oz / ¼ cup) fresh parsley, chopped
• 120ml (½ cup) chicken bone broth
• 5g (1 tsp) sea salt
• 2g (½ tsp) black pepper
• 1g (¼ tsp) paprika
• 1g (¼ tsp) dried oregano

Instructions

1. Step 1: Preheat your oven to 200°C (400°F). Pat chicken thighs completely dry with paper towels and season generously on both sides with sea salt, black pepper, paprika, and oregano.
2. Step 2: Heat avocado oil in a large oven-safe skillet over medium-high heat. Once shimmering, place chicken thighs skin-side down and sear for 5-6 minutes until golden brown and crispy.
3. Step 3: Flip chicken thighs carefully and sear the other side for 3-4 minutes. Remove chicken from skillet and set aside on a plate, reserving the flavorful drippings in the pan.
4. Step 4: Reduce heat to medium and add butter to the same skillet with the chicken drippings. Once melted and foaming, add minced garlic and sauté for 60 seconds until fragrant.
5. Step 5: Pour in the chicken bone broth, scraping up any browned bits from the bottom of the pan with a wooden spoon. Let it simmer for 2 minutes to concentrate the flavors.
6. Step 6: Slowly pour in the heavy cream while stirring continuously to prevent curdling. Add half of the fresh thyme and let the mixture simmer gently for 3-4 minutes.
7. Step 7: Remove skillet from heat and gradually whisk in the grated parmesan cheese until completely melted and the sauce is smooth and creamy.
8. Step 8: Return the seared chicken thighs to the skillet, skin-side up, nestling them into the creamy sauce. Sprinkle remaining thyme over the top.
9. Step 9: Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until chicken reaches an internal temperature of 74°C (165°F).
10. Step 10: Remove from oven and let rest for 5 minutes. The sauce will thicken slightly as it cools.
11. Step 11: Taste and adjust seasoning with additional salt and pepper if needed. Garnish with fresh chopped parsley before serving.
12. Step 12: Serve immediately while hot, spooning the rich garlic parmesan sauce generously over each chicken thigh.

Nutrition Facts (per serving)

Chef’s Tips

• For extra crispy skin, place chicken thighs on a wire rack over a baking sheet for 30 minutes before cooking to air-dry the skin completely.
• Use freshly grated parmesan cheese rather than pre-grated for the smoothest, most luxurious sauce texture – pre-grated cheese contains anti-caking agents that can make the sauce grainy.
• Don’t overcrowd the pan when searing – work in batches if necessary to ensure each thigh gets properly browned, as this creates the foundation flavors for your sauce.

Health Benefits

This anti-inflammatory keto recipe provides essential omega-3 fatty acids from the chicken skin and healthy monounsaturated fats from avocado oil. The high-fat, moderate-protein macronutrient profile supports ketosis while the garlic offers natural immune-boosting compounds. Bone-in chicken thighs provide more nutrients than boneless cuts, including collagen-supporting minerals, while the herbs contribute antioxidants that help reduce inflammation throughout the body.

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a covered skillet over low heat, adding 1-2 tablespoons of heavy cream if the sauce appears too thick. For best results, bring to room temperature for 15 minutes before reheating. This dish can be frozen for up to 3 months – thaw overnight in refrigerator before reheating.