Low Carb Bacon Wrapped Chicken – Simple, Juicy, and Crowd-Pleasing
If you’re looking for a dinner that tastes like comfort food but still fits a low-carb lifestyle, this bacon wrapped chicken delivers big. It’s juicy, savory, and surprisingly quick to put together. With minimal prep, you’ll get crispy bacon on the outside and tender chicken inside.
The best part? It feels indulgent but stays low on carbs, making it perfect for weeknights or meal prep.
Low Carb Bacon Wrapped Chicken - Simple, Juicy, and Crowd-Pleasing
Ingredients
- 4 boneless, skinless chicken breasts (about 6–7 oz each) or boneless thighs
- 8–12 slices of bacon (thin to regular cut; 2–3 slices per chicken piece)
- 1 tablespoon olive oil or avocado oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika (or sweet paprika)
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried thyme or Italian seasoning
- 1/4–1/2 teaspoon crushed red pepper flakes (optional, for heat)
- Salt and black pepper, to taste
- Fresh parsley or chives, chopped, for garnish (optional)
Instructions
- Preheat your oven: Set to 400°F (200°C). Line a sheet pan with foil and place a wire rack on top for even crisping. If you don’t have a rack, line with parchment; just flip the chicken halfway through.
- Prep the chicken: Pat the chicken dry with paper towels. This helps the spices stick and the bacon crisp.
- Mix the seasoning: In a small bowl, combine garlic powder, smoked paprika, onion powder, thyme, red pepper flakes (if using), salt, and pepper. Stir in the oil to form a loose paste.
- Season generously: Rub the spice mixture all over the chicken, coating all sides.
- Wrap with bacon: Starting at one end, wrap 2–3 bacon slices around each piece, slightly overlapping to cover the chicken. Tuck the ends underneath. If needed, secure with toothpicks placed horizontally so they don’t catch.
- Arrange on the rack: Place the wrapped chicken seam-side down on the prepared rack. Leave a little space between pieces for airflow.
- Bake: Cook for 25–30 minutes for breasts (20–25 for thighs), or until the internal temperature reaches 165°F (74°C).
- Crisp the bacon: If the bacon needs more color, broil for 1–2 minutes. Watch closely so it doesn’t burn.
- Rest and serve: Let the chicken rest 5 minutes. Slice or serve whole. Garnish with fresh parsley or chives if you like.
Transform Your Body in just 6-Weeks. Get Fit, Save Time, and Eat Smart.
Ready to get real results without long workouts or complicated diets? Our 6-week plan is made for busy people who want quick wins and lasting changes.
Get Your Program TodayWhat Makes This Recipe So Good
- Easy prep: Just season, wrap, and bake. No complicated steps or special tools.
- Big flavor: Bacon adds smokiness and salt, while a simple spice mix brings warmth and balance.
- Juicy every time: Wrapping the chicken keeps it moist and tender, even if you’re using lean breasts.
- Low carb and keto-friendly: No breading or sugary sauces, just clean, flavorful ingredients.
- Flexible: Works with chicken breasts or thighs, oven or air fryer, and easy to customize.
Ingredients
- 4 boneless, skinless chicken breasts (about 6–7 oz each) or boneless thighs
- 8–12 slices of bacon (thin to regular cut; 2–3 slices per chicken piece)
- 1 tablespoon olive oil or avocado oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika (or sweet paprika)
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried thyme or Italian seasoning
- 1/4–1/2 teaspoon crushed red pepper flakes (optional, for heat)
- Salt and black pepper, to taste
- Fresh parsley or chives, chopped, for garnish (optional)
Instructions
- Preheat your oven: Set to 400°F (200°C).
Line a sheet pan with foil and place a wire rack on top for even crisping. If you don’t have a rack, line with parchment; just flip the chicken halfway through.
- Prep the chicken: Pat the chicken dry with paper towels. This helps the spices stick and the bacon crisp.
- Mix the seasoning: In a small bowl, combine garlic powder, smoked paprika, onion powder, thyme, red pepper flakes (if using), salt, and pepper.
Stir in the oil to form a loose paste.
- Season generously: Rub the spice mixture all over the chicken, coating all sides.
- Wrap with bacon: Starting at one end, wrap 2–3 bacon slices around each piece, slightly overlapping to cover the chicken. Tuck the ends underneath. If needed, secure with toothpicks placed horizontally so they don’t catch.
- Arrange on the rack: Place the wrapped chicken seam-side down on the prepared rack.
Leave a little space between pieces for airflow.
- Bake: Cook for 25–30 minutes for breasts (20–25 for thighs), or until the internal temperature reaches 165°F (74°C).
- Crisp the bacon: If the bacon needs more color, broil for 1–2 minutes. Watch closely so it doesn’t burn.
- Rest and serve: Let the chicken rest 5 minutes. Slice or serve whole.
Garnish with fresh parsley or chives if you like.
Storage Instructions
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Freezer: Wrap tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheat: Warm in a 350°F (175°C) oven for 10–15 minutes, or air fry at 350°F for 5–7 minutes. Microwaving works in a pinch but may soften the bacon.
Why This is Good for You
- Low in carbs: No breading or sugary sauces, so it fits low-carb and keto goals.
- Protein-rich: Chicken provides steady energy and supports muscle maintenance.
- Satisfying fats: Bacon adds fat that helps keep you full, which can reduce snacking.
- Customizable sodium: You control the salt level and can choose lower-sodium bacon if needed.
What Not to Do
- Don’t use thick-cut bacon unless you par-cook it first.
Thick bacon can stay chewy before the chicken is done.
- Don’t skip drying the chicken. Moisture prevents the bacon from crisping and can dilute the seasoning.
- Don’t overcrowd the pan. Crowding traps steam and softens the bacon. Use two pans if needed.
- Don’t overcook the chicken. Use a meat thermometer to avoid dry chicken. Pull at 165°F and rest.
- Don’t forget to season the chicken itself. The bacon is salty, but the spice rub adds depth you’ll miss otherwise.
Recipe Variations
- Air fryer method: Cook at 375°F (190°C) for 15–20 minutes, flipping halfway.
Check for 165°F internal temperature.
- Cheesy jalapeño: Add a thin layer of cream cheese mixed with chopped jalapeños under the bacon for a spicy, creamy twist.
- Herb and lemon: Add lemon zest and fresh rosemary to the seasoning. Finish with a squeeze of lemon juice before serving.
- BBQ twist (still low carb): Brush lightly with a sugar-free BBQ sauce during the last 5 minutes of baking.
- Thighs for extra juiciness: Use boneless, skinless thighs for richer flavor and a little more fat. Adjust time as needed.
- Maple-chili (low sugar): Mix a teaspoon of sugar-free maple syrup with chili flakes and brush lightly over the bacon during broil.
FAQ
Can I prep this ahead?
Yes.
Season and wrap the chicken, then refrigerate for up to 24 hours before baking. Let it sit at room temperature for 15–20 minutes before it goes in the oven.
What if I only have thick-cut bacon?
Par-cook the slices for 4–5 minutes in a skillet to render some fat, then wrap the chicken and bake as directed. This helps you get crispy bacon without overcooking the chicken.
How do I keep the bacon from unwrapping?
Wrap with a slight overlap and place seam-side down on the rack.
If needed, use toothpicks placed horizontally. Remove them before serving.
Is turkey bacon an option?
Yes, but it won’t render as much fat or crisp the same way. Brush with a little oil and broil at the end to improve color and texture.
Can I make this without a rack?
You can.
Use a parchment-lined sheet pan and flip the chicken halfway through cooking to help both sides crisp.
What sides go well with this?
Great low-carb options include roasted broccoli, sautéed green beans, a simple side salad, cauliflower mash, or zucchini noodles tossed with olive oil and garlic.
How do I know it’s done without overcooking?
Use an instant-read thermometer. Pull at 165°F and rest for 5 minutes. The carryover heat finishes the job and keeps the meat juicy.
In Conclusion
Low Carb Bacon Wrapped Chicken is one of those recipes that looks and tastes special but takes minimal effort.
It’s weeknight-friendly, meal-prep ready, and endlessly adaptable. With a crisp bacon exterior and tender, well-seasoned chicken inside, it delivers comfort and ease in every bite. Keep this one in your rotation for a reliable, satisfying dinner that fits your goals.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
