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)

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Instructions

Step 1: Prep the Chicken

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

Step 2: Make the Low-Carb BBQ Sauce

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.
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!

Let the chicken rest for 5 minutes before serving.
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.