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