Blackened Cajun Chicken Thighs
Why This Is Strictly Keto
Bottled Cajun seasoning blends often carry added sugar and anti-caking fillers — this one is mixed from scratch with plain dried spices, so there’s none of that. Bone-in, skin-on chicken thighs seared in a cast iron skillet and finished in the oven need nothing but the spice rub itself; no breading, no glaze, no sauce.
Ingredients
- 6 chicken thighs, skin-on
- 2 tablespoons avocado oil
- 2 1/2 tablespoons paprika
- 1 1/2 tablespoons garlic powder
- 1/2 tablespoon black pepper
- 1 tablespoon salt
- 1 1/2 tablespoons onion powder
- 1 tablespoon dried oregano
- 1/2 tablespoon cayenne pepper
- 1/2 tablespoon dried thyme
Instructions
Mix the seasoning: Preheat the oven to 425°F. Combine the paprika, garlic powder, black pepper, salt, onion powder, oregano, cayenne and thyme in a small jar and shake to combine.
Season the chicken: Sprinkle the Cajun seasoning generously over both sides of the chicken thighs, pressing it into the skin. Save any leftover seasoning in a sealed jar for next time.
Sear: Heat the avocado oil in a large cast iron skillet over medium-high heat. Once hot, arrange the thighs skin-side down and cook 7-8 minutes, moving them occasionally so the skin browns evenly. Don’t flip yet.
Finish in the oven: Transfer the skillet to the oven, still skin-side down, and cook 10 minutes. Flip the thighs and cook 7 minutes more.
Check doneness: Insert a food thermometer into the thickest part of a thigh — it should read 165°F. Rest 5 minutes before serving.
Nutritional Info (per serving, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~235 kcal | 13g | 14g | 3g |
Tips
- Keep the thighs skin-side down through the searing and the first oven stage — that’s what builds the crackling, blackened crust.
- A cast iron skillet holds and transfers heat evenly between stovetop and oven; a heavy oven-safe stainless pan works too.
- Serve over cauliflower mash or alongside a simple green salad to keep the whole plate keto.
