If you’re looking for a delicious, easy-to-make, and low carb BBQ chicken thighs recipe, you’ve come to the right place. Whether you’re on a keto diet or just trying to cut back on carbs, this dish delivers all the smoky, tangy, and juicy flavors without the added sugars. Perfect for grilling, baking, or air frying, these BBQ chicken thighs are sure to be a hit at any meal.
Why You’ll Love This Low Carb BBQ Chicken Thighs
- Low in Carbs: Traditional BBQ sauces can be loaded with sugar. This recipe uses a homemade or store-bought low carb BBQ sauce.
- High in Flavor: A balanced blend of spices and seasonings ensures every bite is delicious.
- Versatile Cooking Methods: Grill, bake, or air fry these chicken thighs to perfection.
- Meal Prep Friendly: Store leftovers for a quick and easy meal later in the week.
Ingredients: Low Carb BBQ Chicken Thighs
For the Chicken:
- 6 bone-in, skin-on chicken thighs
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp chili powder
- 1/2 tsp ground mustard
For the Low-Carb BBQ Sauce:
- 1/2 cup sugar-free BBQ sauce (store-bought or homemade)
- 1 tbsp apple cider vinegar
- 1 tbsp Worcestershire sauce
- 1/2 tsp liquid smoke (optional)
- 1/2 tsp red pepper flakes (optional for spice)
Instructions
1. Preheat and Prepare
- If grilling, preheat the grill to medium-high heat (375°F – 400°F).
- If baking, preheat the oven to 400°F (200°C).
- If air frying, set the temperature to 375°F.
2. Season the Chicken
- Pat the chicken thighs dry with a paper towel.
- In a bowl, mix the olive oil, salt, black pepper, garlic powder, onion powder, smoked paprika, chili powder, and ground mustard.
- Rub the spice mixture evenly over each chicken thigh.
3. Cook the Chicken
Grilling Method:
- Place the chicken thighs on the grill, skin-side down.
- Cook for 6-7 minutes per side, flipping once.
- Brush the chicken with low carb BBQ sauce during the last 3-4 minutes of cooking.
- Remove when internal temperature reaches 165°F (75°C).
Baking Method:
- Place the seasoned thighs on a parchment-lined baking sheet.
- Bake for 30-35 minutes.
- Brush with BBQ sauce and broil for the last 5 minutes.
Air Frying Method:
- Arrange chicken thighs in the air fryer basket, skin-side up.
- Cook for 20-25 minutes, flipping halfway.
- Brush with BBQ sauce during the last 5 minutes.
4. Rest and Serve
- Let the chicken rest for 5 minutes before serving.
- Garnish with fresh parsley and serve with low-carb sides like cauliflower rice, roasted vegetables, or a fresh salad.
Tips for the Best Low Carb BBQ Chicken Thighs
1. Choose the Right BBQ Sauce
Many store-bought BBQ sauces contain hidden sugars. Look for brands labeled “sugar-free” or “keto-friendly.”
2. Don’t Skip the Resting Time
Allowing the chicken to rest after cooking helps redistribute juices, making it extra tender.
3. Check the Internal Temperature
Use a meat thermometer to ensure the chicken reaches 165°F (75°C) for safe consumption.
4. Enhance the Smoky Flavor
Adding liquid smoke to your BBQ sauce gives the chicken an authentic smoky taste even if you’re not grilling.
Low Carb Side Dishes to Pair With BBQ Chicken
- Cauliflower Mash: A creamy and satisfying alternative to mashed potatoes.
- Zucchini Noodles: Light, fresh, and perfect for absorbing BBQ flavors.
- Grilled Asparagus: A simple yet delicious keto-friendly side.
- Coleslaw (No Sugar Added): A crunchy, tangy complement to BBQ chicken.
Check out: Best Peanut Chicken Wraps Recipe
Frequently Asked Questions (FAQ)
1. Can I use boneless chicken thighs?
Yes! Boneless, skinless thighs cook faster but may be less juicy than bone-in thighs.
2. What is the best way to store leftovers?
Store cooked chicken in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave, oven, or air fryer.
3. Can I freeze BBQ chicken thighs?
Absolutely! Cool completely before freezing in a zip-top bag for up to 3 months. Thaw in the refrigerator before reheating.
4. How do I make homemade sugar-free BBQ sauce?
Combine tomato paste, apple cider vinegar, Worcestershire sauce, liquid smoke, garlic powder, onion powder, smoked paprika, and a sugar substitute (like monk fruit or erythritol).
5. Can I make this spicier?
Yes! Add extra chili powder, cayenne pepper, or hot sauce for an extra kick.
Final Thoughts: Low Carb BBQ Chicken Thighs
These Low Carb BBQ Chicken Thighs are packed with bold flavors and perfect for a keto-friendly meal. Whether grilled, baked, or air-fried, this recipe is easy, satisfying, and great for meal prep. Pair it with your favorite low carb sides and enjoy a guilt-free BBQ night!
Have you tried this recipe? Let us know in the comments!
Read more: Cheesy Beef and Bowtie Pasta in Garlic Butter
Print
Best Low Carb BBQ Chicken Thighs Recipe
- Total Time: 30-50 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
These Low Carb BBQ Chicken Thighs are juicy, smoky, and packed with bold barbecue flavor—without all the extra carbs! Perfectly seasoned and grilled or baked, they’re coated in a sugar-free BBQ sauce for a keto-friendly, protein-rich meal. Serve them with roasted veggies, cauliflower rice, or a fresh side salad for a delicious low-carb dinner.
Ingredients
For the Chicken:
- 6 bone-in, skin-on chicken thighs (or boneless if preferred)
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cayenne pepper (optional, for heat)
For the Low Carb BBQ Sauce:
- ½ cup sugar-free BBQ sauce (store-bought or homemade)
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
Instructions
1. Prep the Chicken:
Pat the chicken thighs dry with paper towels. In a small bowl, mix together olive oil, smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne (if using). Rub the mixture all over the chicken thighs.
2. Make the BBQ Sauce:
In a separate bowl, whisk together sugar-free BBQ sauce, apple cider vinegar, Dijon mustard, smoked paprika, and garlic powder. Set aside.
3. Cook the Chicken (Grill or Oven):
Grilling Method:
- Preheat the grill to medium-high heat (about 400°F).
- Place the chicken on the grill, skin-side down, and cook for 5-7 minutes.
- Flip the chicken and cook for another 5-7 minutes.
- Brush with the low-carb BBQ sauce and cook for an additional 2-3 minutes per side, until the internal temperature reaches 165°F (75°C).
Oven Method:
- Preheat oven to 400°F (200°C).
- Place the chicken thighs on a baking sheet lined with parchment paper.
- Bake for 35-40 minutes, flipping halfway.
- In the last 5-10 minutes, brush the chicken with the BBQ sauce and broil for a few minutes to caramelize.
4. Serve:
Let the chicken rest for 5 minutes, then serve with extra BBQ sauce and your favorite low-carb sides.
Notes
- Use boneless, skinless chicken thighs for a leaner option, but adjust the cooking time accordingly.
- Store leftovers in an airtight container in the fridge for 3-4 days.
- Pair with grilled asparagus, coleslaw, or mashed cauliflower for a complete low-carb meal.
- Prep Time: 10 minutes
- Cook Time: 20-40 minutes (depending on method)
- Category: Dinner
- Cuisine: American, Low-Carb, BBQ
Nutrition
- Serving Size: 6 servings
- Calories: 280
- Sugar: 1g
- Sodium: 620mg
- Fat: 18g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 26g
Keywords: Low Carb BBQ Chicken, Keto Chicken Thighs, Sugar-Free BBQ Chicken, Grilled Chicken Thighs