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Low Carb BBQ Chicken Thighs

Low Carb BBQ Chicken Thighs

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Low Carb BBQ Chicken Thighs are a delicious, smoky, and juicy dish perfect for a keto-friendly meal. These chicken thighs are seasoned with a flavorful spice rub, grilled or baked to perfection, and coated in a low-carb BBQ sauce. With crispy skin and tender meat, this dish is a great way to enjoy BBQ flavors without all the added sugar.

Why You’ll Love This Recipe

  • Low Carb & Keto-Friendly – Made with a sugar-free BBQ sauce and simple ingredients.
  • Juicy & Flavorful – Chicken thighs stay moist and tender while developing a crispy exterior.
  • Easy to Make – Minimal prep and simple cooking methods make this a hassle-free meal.
  • Perfect for Meal Prep – Great for making ahead and reheating throughout the week.
  • Versatile Cooking Options – Can be grilled, baked, or air-fried to suit your preference.

Ingredients

Low Carb BBQ Chicken Thighs this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

  • Bone-in, skin-on chicken thighs
  • Olive oil
  • Paprika
  • Garlic powder
  • Onion powder
  • Chili powder
  • Salt and pepper
  • Sugar-free BBQ sauce
  • Apple cider vinegar (optional, for added tang)
  • Smoked paprika (optional, for extra smoky flavor)

Directions

Oven Method

  1. Preheat & Prep – Preheat your oven to 400°F (200°C). Pat the chicken thighs dry with paper towels.
  2. Season the Chicken – In a small bowl, mix paprika, garlic powder, onion powder, chili powder, salt, and pepper. Rub the chicken thighs with olive oil, then coat them evenly with the seasoning mix.
  3. Bake – Place the chicken thighs on a baking sheet lined with parchment paper or a wire rack. Bake for 35-40 minutes, or until the internal temperature reaches 165°F (74°C).
  4. Add BBQ Sauce – Brush the chicken with sugar-free BBQ sauce and return to the oven for another 5-10 minutes until the sauce caramelizes.
  5. Serve – Let the chicken rest for a few minutes before serving.

Grill Method

  1. Preheat – Heat the grill to medium-high heat (375-400°F).
  2. Season & Grill – Rub the chicken thighs with oil and seasoning. Place them skin-side down on the grill and cook for 5-7 minutes per side, flipping occasionally.
  3. Add BBQ Sauce – During the last few minutes of grilling, brush the chicken with sugar-free BBQ sauce and let it cook until slightly charred and caramelized.
  4. Serve – Remove from the grill, let it rest, and enjoy!

Air Fryer Method

  1. Preheat – Set the air fryer to 375°F (190°C).
  2. Season & Cook – Coat the chicken thighs in seasoning and place them skin-side up in the air fryer basket. Cook for 20-25 minutes, flipping halfway through.
  3. Add BBQ Sauce – Brush with BBQ sauce during the last 5 minutes of cooking.
  4. Serve – Let the chicken rest before serving.

Servings and Timing

  • Servings: 4
  • Prep Time: 5 minutes
  • Cook Time: 35-40 minutes (oven) | 15-20 minutes (grill) | 20-25 minutes (air fryer)

Variations

  • Spicy Version – Add cayenne pepper or hot sauce for extra heat.
  • Smokier Flavor – Use smoked paprika or liquid smoke in the seasoning.
  • Boneless Option – Use boneless thighs but reduce the cooking time.
  • Oven Broiling Finish – Broil the chicken for the last 2-3 minutes for extra crispiness.

Storage/Reheating

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze in a sealed container for up to 3 months.
  • Reheating: Warm in the oven at 350°F (175°C) for 10-15 minutes, or in the air fryer at 375°F for 5-7 minutes.

FAQs

Low Carb BBQ Chicken Thighs

Can I use boneless chicken thighs?

Yes! Boneless thighs will cook faster—reduce the baking time to 20-25 minutes.

What’s the best sugar-free BBQ sauce?

Look for brands like Primal Kitchen, G Hughes, or make your own using tomato paste, vinegar, and sweetener.

Can I make this in advance?

Yes! Cook the chicken ahead of time and store it in the fridge. Reheat when ready to serve.

Can I use chicken breasts instead?

Yes, but they may be drier than thighs. Adjust the cooking time as needed.

What sides go well with this dish?

Try cauliflower mash, roasted veggies, or a keto-friendly coleslaw.

How do I get crispy skin?

Make sure the chicken is dry before seasoning, and cook it at a high temperature.

Can I cook this on a stovetop?

Yes! Sear the chicken in a pan for 6-8 minutes per side, then finish in the oven at 375°F for 10 minutes.

How do I know when the chicken is done?

Use a meat thermometer—the internal temperature should be 165°F (74°C).

Can I make this dairy-free?

Yes! This recipe is naturally dairy-free.

Can I double the recipe?

Absolutely! Just use a larger baking sheet or cook in batches if needed.

Conclusion

Low Carb BBQ Chicken Thighs are a simple, flavorful, and satisfying meal perfect for a keto-friendly lifestyle. Whether baked, grilled, or air-fried, these juicy thighs are packed with smoky BBQ goodness without the extra carbs. Pair them with your favorite low-carb sides and enjoy a healthy, delicious meal any day of the week!

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Low Carb BBQ Chicken Thighs

Low Carb BBQ Chicken Thighs

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  • Author: samahkitchen
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 4–6 servings 1x
  • Category: Main Course
  • Method: Baking
  • Cuisine: American
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Description

These tender and juicy chicken thighs are coated in a smoky, sweet, and tangy low-carb BBQ sauce. Made with simple ingredients and packed with flavor, this dish is perfect for keto, paleo, and gluten-free diets. Serve with roasted veggies, a side salad, or cauliflower rice for a complete meal!

Ingredients

Scale

For the Chicken:

  • 6 bone-in, skin-on chicken thighs (or boneless, if preferred)
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp cayenne pepper (optional, for heat)

For the Low-Carb BBQ Sauce:

  • 1/2 cup sugar-free ketchup (such as Primal Kitchen or G Hughes)
  • 2 tbsp apple cider vinegar
  • 1 tbsp Worcestershire sauce (or coconut aminos for paleo)
  • 1 tbsp Dijon mustard
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp liquid smoke (optional, for extra smoky flavor)
  • 1/4 tsp black pepper
  • 2 tbsp monk fruit sweetener (or erythritol, for keto-friendly sweetness)

Instructions

Step 1: Prep the Chicken

  1. Pat the chicken thighs dry with a paper towel.
  2. In a small bowl, mix olive oil, smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper.
  3. Rub the spice mixture evenly over the chicken thighs.

Step 2: Make the Low-Carb BBQ Sauce

  1. In a saucepan over medium heat, combine sugar-free ketchup, apple cider vinegar, Worcestershire sauce, Dijon mustard, olive oil, smoked paprika, garlic powder, onion powder, liquid smoke, black pepper, and sweetener.
  2. Simmer for 5-7 minutes, stirring occasionally, until thickened. Remove from heat.

Step 3: Cook the Chicken

Oven Method:
6. Preheat oven to 400°F (200°C).
7. Place chicken thighs on a lined baking sheet and bake for 35-40 minutes, flipping halfway through.
8. In the last 10 minutes, brush the BBQ sauce over the chicken and return to the oven.

Grill Method:
6. Preheat grill to medium-high heat (375-400°F).
7. Place chicken thighs on the grill and cook for 6-8 minutes per side, until internal temperature reaches 165°F (75°C).
8. In the last 5 minutes, brush the BBQ sauce over the chicken and grill until caramelized.

Air Fryer Method:
6. Preheat air fryer to 375°F (190°C).
7. Place chicken thighs in a single layer and cook for 20-25 minutes, flipping halfway through.
8. In the last 5 minutes, brush with BBQ sauce and cook until crispy.

Step 4: Serve & Enjoy!

  1. Let the chicken rest for 5 minutes before serving.
  2. Serve with extra BBQ sauce and your favorite low-carb sides like roasted cauliflower, zucchini noodles, or a fresh salad.

Notes

  • Sweetener Swap: Use stevia, monk fruit, or erythritol for a keto-friendly BBQ sauce.
  • Bone-in vs. Boneless: Bone-in thighs stay juicier, but boneless cook faster (reduce time by ~5 minutes).
  • Storage: Leftovers can be stored in the fridge for 3-4 days or frozen for up to 3 months.
  • Meal Prep: Make extra BBQ sauce and store it in the fridge for up to 1 week.

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