Keto Asian Oven Grilled Chicken Thighs Recipe [High In Protein] (2024)

FAQs

Are chicken thighs or breasts better for Keto? ›

Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.

The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.

For example, a skinless, boneless, cooked chicken thigh (116 g) contains 208 calories and 9.5 g of fat.

The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery. Fattier cuts like the thigh, drumstick and wings have more calories, which make them better for people wanting to build muscle or gain weight.

The higher fat content is generally what makes chicken thighs moister than chicken breasts. Unfortunately for weight loss efforts, chicken thighs have more calories and more fat.

If you dare to compare: a 3-ounce roasted chicken breast (without skin or bone) has about 140 calories, 26 grams of protein, and 3 grams of fat; a 3- ounce roasted chicken thigh (without skin or bone) has about 152 calories, 21 grams of protein, and 7 grams of fat.

Both chicken thighs and breasts are good sources of lean protein. However, they differ in the amount of calories, fat and saturated fat.

Shrimp. Shrimp lovers, get stoked. A 5-ounce serving of shrimp blows chicken out of the water with 31 grams of protein.

Ultimately, chicken thighs can be a healthy addition to your diet as long as they're prepared in a good-for-you way. If you are trying to limit your fat intake, prepare chicken thighs in ways that don't use much added oil, like grilling, baking or stir-frying. Also be mindful of the sodium that you add during cooking.

How much protein do I need a day? ›

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds. It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens.

The highest fat content in a chicken comes from the skin, followed by the wings, which just barely edge out the next-fattiest cut of chicken meat, the thigh. Next up is the drumstick, followed by breast meat, which is the leanest cut of chicken.

Boneless, skinless chicken thighs are a convenient option for quick meals, as they require less prep work and cooking time. They are also a healthier choice, as they are lower in fat and calories than bone-in, skin-on chicken thighs.

Chicken thigh, skin removed before cooking (3 ounce) contains 0g total carbs, 0g net carbs, 5.1g fat, 23.6g protein, and 147 calories.

Ingredients in This Keto Chicken Dinner

Chicken Breast – These should be boneless and skinless. Boneless, skinless thighs can also work, but they may cook faster because they are usually smaller.

For meat lovers, the best news is → both white meat and dark meat are perfectly fine to eat when following a keto diet. However, note that the best type of chicken to use is definitely chicken breast as it is the leanest cut.

Chicken thigh, skin eaten (3 ounce) contains 0g total carbs, 0g net carbs, 11.2g fat, 24g protein, and 203 calories.

Chicken. Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content. Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.