This Cast Iron Keto Chicken Thighs in Creamy Tomato Sauce is an easy, family-friendly dinner that’s both dairy- and gluten-free. Simple ingredients and bold flavors make it a weeknight favorite, especially for those following a low-carb or paleo approach.
Cast Iron Chicken Thighs
These cast iron chicken thighs are pan-seared until the skin is crisp, then simmered in a creamy tomato sauce made with fire-roasted and stewed tomatoes plus coconut milk. The result is a balanced sauce—rich and silky from the coconut with bright tomato notes. The texture is smooth and pourable, ideal for spooning over chicken, vegetables, or low-carb noodles.
Bone-in, skin-on thighs stay juicy and develop great flavor from the spice rub. The sauce enhances the chicken, creating a one-pan meal the whole family will enjoy. Because the recipe uses pantry staples, it’s a convenient option for busy nights.
Ingredients for Cast Iron Chicken Thighs
- Bone-in, skin-on chicken thighs (4–6)
- Avocado oil (or olive oil/coconut oil)
- Garlic powder
- Onion powder
- Cumin
- Turmeric
- Sea salt
- Black pepper
Ingredients for the dairy-free tomato sauce
- Can of fire-roasted tomatoes (14 oz)
- Can of stewed tomatoes (14 oz)
- Coconut milk (about 7 oz)
- Sea salt
- Black pepper
- Garlic (3–4 cloves, minced)
How to make keto chicken thighs in a cast iron skillet with creamy tomato sauce
1. Combine garlic powder, onion powder, cumin, turmeric, salt, and pepper to make a dry rub. Pat chicken thighs dry and coat them evenly with the rub.
2. Heat 3–4 tablespoons of avocado oil in a large cast iron skillet over medium heat. To test the oil, sprinkle a pinch of salt — if it sizzles, the pan is ready.
3. Place the chicken thighs skin-side down in the hot pan and brown 4–5 minutes per side, until the skin is golden and crisp. Remove the chicken and set aside.
4. Blend the canned fire-roasted and stewed tomatoes until smooth. Set aside.
5. Pour the coconut milk into the hot skillet and stir as it warms and thickens slightly, 1–2 minutes.
6. Add the blended tomatoes, minced garlic, salt, and pepper to the skillet. Bring the sauce to a gentle boil, then reduce the heat to medium-low.
7. Return the seared chicken to the skillet, skin-side up, nestling the thighs into the sauce. Simmer, uncovered, for about 20 minutes or until the internal temperature of the thickest part of the thigh reaches 165°F (74°C).
What to serve with Cast Iron Chicken Thighs in Creamy Tomato Sauce
This saucy chicken pairs well with many low-carb sides. Try it over zucchini noodles (zoodles), low-carb pasta, cauliflower rice, or mashed cauliflower. The sauce works as a delicious gravy for vegetables and grain alternatives. For picky eaters, drizzle a small amount of sauce over green beans or other roasted vegetables.
Tips for cast iron keto chicken thighs
- Store leftovers in a glass airtight container with some sauce to keep the meat moist.
- Use the sauce to dress low-carb pasta, cauliflower rice, or steamed vegetables.
- If you don’t have coconut milk, substitute heavy whipping cream 1:1 (not dairy-free/paleo).
- Add red pepper flakes to the sauce if you like a little heat.
- Garnish with fresh herbs or sliced green onions for color and brightness.
Recipe Substitutions
- Avocado oil can be swapped with extra virgin olive oil or melted coconut oil.
- Use boneless thighs if preferred; reduce cooking time by a few minutes.
- For a richer, non-dairy-free version, stir in grated Parmesan cheese.
- Coconut milk can be replaced with heavy cream if dairy is acceptable.
Keto Chicken Thigh Recipes
If you enjoy this recipe, other low-carb chicken thigh options include sheet-pan chicken and vegetables, air fryer chicken thighs, teriyaki chicken thighs, and easy shredded chicken recipes.
More Keto Chicken Recipes
Explore more keto-friendly chicken dishes for variety and simple weeknight meals.
Cast Iron Chicken Thighs in Creamy Tomato Sauce
Lara Clevenger, Registered Dietitian
Pin Recipe
Ingredients
Ingredients:
- 4–6 chicken thighs, bone-in, skin-on
- 3–4 tbsp avocado oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp cumin
- 1/8 tsp turmeric
- 1/4 tsp sea salt
- 1/4 tsp black pepper
Sauce:
- 14 oz fire-roasted tomatoes (can)
- 14 oz stewed tomatoes (can)
- 7 oz coconut milk
- 1 tsp sea salt
- 1 tsp black pepper
- 3–4 cloves garlic, minced
Instructions
- Mix garlic powder, onion powder, cumin, turmeric, salt, and pepper to make a dry rub. Coat the chicken evenly.
- Heat oil in a large cast iron skillet over medium. When the oil shimmers, add the chicken skin-side down.
- Brown the chicken 4–5 minutes per side until golden. Remove and set aside.
- Blend the canned tomatoes until smooth.
- Pour coconut milk into the skillet and stir for 1–2 minutes as it warms and thickens slightly.
- Add the blended tomatoes, minced garlic, salt, and pepper. Bring to a gentle boil, then reduce heat to medium-low.
- Return the chicken to the pan and simmer for about 20 minutes, or until the internal temperature reaches 165°F (74°C).