Bacon-Wrapped Chicken Thighs
Why This Is Strictly Keto
Chicken thighs (skin-on) wrapped in bacon is one of the most naturally keto-friendly combinations — high fat, high protein, virtually zero carbs. This recipe contains no sugar and no flour. The spice rub adds bold flavor without any carbs.
Ingredients
- 4 bone-in, skin-on chicken thighs
- 8 strips of bacon (2 per thigh)
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- ½ teaspoon salt
- Optional: fresh rosemary sprigs or fresh thyme
Instructions
Preheat oven to 400°F (200°C). Line a baking sheet with a rack if you have one (this allows fat to drip down, crisping the bacon better).
Make the spice rub: Mix together paprika, garlic powder, onion powder, thyme, salt, and pepper in a small bowl.
Season the chicken: Pat chicken thighs completely dry with paper towels. Rub spice mixture all over each thigh — under the skin if possible.
Wrap in bacon: Wrap 2 strips of bacon around each thigh, overlapping slightly and tucking the ends underneath the chicken to secure.
Bake: Place wrapped thighs skin-side up on the rack. Bake for 35–40 minutes until the bacon is crispy and the internal temperature of the chicken reaches 165°F (74°C).
Optional broil: For extra crispy bacon, broil on high for the final 2–3 minutes. Watch closely to prevent burning.
Rest and serve: Let rest 5 minutes before serving. The juices should run clear.
Nutritional Info (per chicken thigh, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~480 kcal | 36g | 37g | 0.5g |
Tips
- Use thick-cut bacon for the most satisfying texture — it holds up better during baking.
- Air fryer version: cook at 375°F (190°C) for 25–28 minutes, flipping halfway through.
- Serve alongside roasted asparagus, cauliflower mash, or a simple green salad with olive oil dressing.
