Description

Juicy, deeply savory baked chicken thighs with a crispy rosemary and garlic crust. This low-carb, high-protein meal is perfect for blood sugar management and requires minimal effort.

Ingredients

Scale

3–4 lbs bone-in, skin-on chicken thighs
3–4 large sprigs fresh rosemary
6–8 cloves garlic, smashed
2 large shallots, quartered
3 tablespoons extra virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon smoked paprika
Kosher salt and black pepper, to taste
Lemon wedges, for serving (optional)

Instructions

Preheat oven to 400°F (200°C). Pat chicken thighs completely dry with paper towels.
In a small bowl, whisk together olive oil, Dijon mustard, smoked paprika, salt, pepper, and chopped fresh rosemary leaves to form a paste.
Place chicken skin-side up on a parchment-lined baking sheet. Rub the herb paste all over the chicken, lifting the skin to rub some paste directly onto the meat.
Scatter smashed garlic and quartered shallots around the chicken, tossing them in the leftover oil and herbs.
Bake for 35-40 minutes, rotating the pan halfway through, until the internal temperature reaches 165°F (74°C) and the skin is golden brown and crispy.
Remove from oven and let rest for 5 minutes before serving.

Notes

Drying the chicken skin is crucial for crispiness. Use a meat thermometer to ensure the chicken reaches 165°F. Save the pan juices for a quick gravy. Can be substituted with chicken breasts (cook 20-25 mins) or made in an air fryer (15-18 mins).

Prep Time: 13 minutes
Cook Time: 40 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 chicken thigh with
Calories: 450
Sugar: 1
Sodium: 350
Fat: 32
Saturated Fat: 8
Carbohydrates: 4
Fiber: 1
Protein: 35

Keywords: diabetic-friendly, low-carb, high-protein, baked chicken, rosemary chicken, keto-friendly, gluten-free, healthy dinner, blood sugar management