Keto Bacon-Wrapped Chicken Thighs with Garlic Cream Sauce

Few words bring a keto eater more joy than “bacon-wrapped”. This dish takes tender chicken thighs, encases them in streaky bacon, and roasts them until the skin is crisp and golden. As if that was not indulgent enough, the chicken is served under a pool of garlic cream sauce that is both velvety and rich in fat, the kind of fat that keeps a ketogenic diet humming along smoothly.

It is the sort of recipe that feels like it belongs at a steakhouse, yet it is shockingly easy to prepare at home. Each bite balances smokiness from the bacon, juiciness from the chicken, and luxurious creaminess from the sauce, all while keeping carbs in check.

Ingredients

(Serves 4)

• 8 skinless chicken thighs (about 1 kg / 2.2 lb)

• 8 slices streaky bacon (240 g / 8.5 oz)

• 1 tbsp olive oil (15 ml / 0.5 fl oz)

• 3 cloves garlic, minced (9 g / 0.3 oz)

• 200 ml (¾ cup plus 1 tbsp) heavy cream (7 fl oz)

• 60 g (2 oz) cream cheese

• 30 g (¼ cup) grated Parmesan (1 oz)

• 2 tbsp unsalted butter (28 g / 1 oz)

• 1 tsp fresh thyme leaves (1 g / 0.04 oz)

• Salt and freshly ground black pepper, to taste

• Fresh parsley, chopped, for garnish

Method

1. Preheat oven: Set oven to 200°C (400°F).

2. Wrap the chicken: Season thighs lightly with salt and pepper, then wrap each thigh with a slice of bacon. Place seam-side down on a baking tray lined with parchment.

3. Bake: Roast for 30–35 minutes until bacon is crisp and chicken reaches an internal temperature of 75°C (165°F).

4. Make the sauce: While chicken bakes, melt butter in a pan over medium heat. Add garlic and sauté for 1 minute. Stir in cream, cream cheese, Parmesan, and thyme. Simmer until thick and velvety.

5. Plate: Spoon garlic cream sauce onto plates, place bacon-wrapped chicken thighs on top, and garnish with parsley.

Nutritional Information

(per serving: 2 thighs + sauce)

• Calories: 640 kcal

• Protein: 42 g

• Fat: 50 g

• Carbohydrates: 5 g

• Fibre: 0 g

• Net Carbs: 5 g

Why It Fits the Keto Diet

This recipe epitomises the high-fat, low-carb formula of the ketogenic lifestyle. The bacon and chicken deliver protein and fat, while the cream-based sauce increases fat intake further, helping maintain ketosis.

Studies show that diets higher in fat and moderate in protein promote satiety, making it easier to control overall energy intake without constant hunger (Johnstone et al., 2008). Garlic, meanwhile, adds flavour with negligible carbs and provides bioactive compounds that may support cardiovascular health (Ried, 2016).

Serving and Plating Suggestions

For elegance, spoon the cream sauce across a wide plate in a smooth ribbon, place the chicken thighs slightly off-centre, and scatter with fresh parsley. A side of roasted asparagus or buttered spinach complements the richness.

Variations

• Swap thighs for chicken breasts (slightly leaner, but still works).

• Use turkey bacon for a lighter variation.

• Add mushrooms to the cream sauce for extra depth.

References

• Johnstone AM, Horgan GW, Murison SD, Bremner DM, Lobley GE. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2008;87(1):44–55.

• Ried K. Garlic lowers blood pressure in hypertensive individuals, regulates cholesterol, and stimulates immunity. Nutrition. 2016;33:45–52.

Artistic interpretation - details may differ from the actual.