Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Juicy pan-seared chicken thighs served with a rich and creamy avocado sauce, perfect for a satisfying keto meal. This american-inspired keto (low carb) ready in about 25 minutes pairs bone-in, skin-on chicken thighs, extra virgin olive oil, kosher salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 American cuisine 380 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 bone-in, skin-on chicken thighs with paper towels and season both sides with 1 tsp kosher salt and 1/2 tsp black pepper evenly.
  2. Step 2: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering but not smoking, about 2 minutes.
  3. Step 3: Place the chicken thighs skin-side down in the hot skillet and sear for 7-8 minutes without moving, until the skin is golden brown and crispy.
  4. Step 4: Flip the chicken thighs and reduce heat to medium; cook for another 6-7 minutes until an instant-read thermometer inserted into the thickest part reads 165°F and juices run clear.
  5. Step 5: While the chicken cooks, combine 1 medium peeled and pitted avocado, 1 tbsp fresh lime juice, 1 large minced garlic clove, 1/4 cup plain full-fat Greek yogurt, 2 tbsp chopped fresh cilantro leaves, 2 tbsp water, 1/4 tsp ground cumin, and 1/4 tsp smoked paprika in a blender or food processor.
  6. Step 6: Blend on high until smooth and creamy, scraping down the sides as needed; season with a pinch of kosher salt if desired.
  7. Step 7: Remove the chicken thighs from the skillet and rest for 5 minutes before serving.
  8. Step 8: Serve each chicken thigh with a generous dollop of the creamy avocado sauce on top or alongside for dipping.

Frequently asked questions

How long does Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken Thighs with Creamy Avocado Keto Sauce keto?

Yes — this recipe is tagged keto, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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