Mark Anthony Introduction
When I’m craving bold, smoky flavor but still want to keep things low on carbs, this recipe for low carb BBQ chicken thighs always hits the spot. The chicken thighs come out juicy and flavorful with crisped-up skin, coated in a sweet-and-smoky homemade BBQ glaze that’s completely sugar-free—but trust me, you wouldn’t know it. Whether I’m cooking on a summer grill or firing up the oven midweek, this is a go-to dinner that brings serious satisfaction with zero guilt.
It’s taken a few rounds of testing to get this one just right, but now it’s dialed in perfectly. The chicken gets seasoned and seared with classic spices like paprika and garlic, and the sauce is a simple mix of tomato paste, vinegar, a low-carb sweetener, and bold spices. You can make it your own with extra heat or smokiness, but even the base version is packed with that nostalgic backyard BBQ flavor we all love. And the best part? It’s fast, family-friendly, and works for meal prep, weeknight dinners, or even backyard cookouts.
Let’s fire it up and bring the flavor—low carb style.
Perfect For:
- Low-carb and keto lifestyles
- Summer grilling season
- High-protein dinner prep
- Backyard BBQs without the sugar
- Weeknight dinners with minimal cleanup
Why You’ll Love This Recipe:
- Keto-Friendly Without Compromise: All the BBQ flavor you love with none of the sugar or starch.
- Budget-Friendly: Chicken thighs are economical and packed with flavor.
- Meal Prep Hero: Cooks well in batches and stores great.
- Versatile Cooking: Grill, oven, or air fryer—this recipe adapts.
- Crowd-Pleaser: Even non-keto eaters will ask for seconds.
Preparation and Cooking Time:
- Preparation Time: 10 minutes
- Cooking Time: 25–30 minutes
- Total Time: 40 minutes
- Servings: 4
- Calories: ~280 per serving
Ingredients:
- 8 bone-in, skin-on chicken thighs
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
For the Low-Carb BBQ Sauce:
- 1/2 cup tomato paste
- 2 tablespoons apple cider vinegar
- 2 tablespoons yellow mustard
- 2 tablespoons sugar-free sweetener (like erythritol or monk fruit)
- 1 teaspoon liquid smoke (optional but recommended)
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt to taste
Ingredient Highlights:
- Chicken Thighs: Juicy, flavorful, and forgiving—perfect for grilling or baking.
- Tomato Paste: Rich and concentrated, this forms the base of our homemade sauce.
- Sugar-Free Sweetener: Keeps things keto without sacrificing taste.
- Apple Cider Vinegar: Brightens the sauce and adds tang.
- Spices: Layers of flavor from paprika, cumin, garlic, and more.
Step-by-Step Instructions:
- Preheat Grill or Oven: If grilling, heat to medium-high. If baking, preheat oven to 400°F.
- Prep the Chicken: Pat the thighs dry with paper towels. Rub with olive oil, then season with salt, pepper, paprika, garlic powder, and onion powder.
- Make the BBQ Sauce: In a small saucepan over medium heat, combine all BBQ sauce ingredients. Simmer for 5–7 minutes, stirring often. Adjust sweetness or seasoning to taste.
- Cook the Chicken: Grill skin-side down first for 5–7 minutes. Flip and cook another 7–10 minutes, basting with sauce during the last few minutes. For oven: bake skin-side up for 25–30 minutes, brushing with sauce in the final 10 minutes.
- Serve: Let rest a few minutes before serving with extra sauce on the side.
Serving Suggestions:
- Serve with Grilled Asparagus or Zucchini
- Keep it light and seasonal by pairing your juicy BBQ chicken thighs with char-grilled asparagus or zucchini ribbons. The charred edges and tender texture of the veggies balance beautifully with the sticky glaze on the chicken — perfect for warm evenings and backyard dinners.
- Pair with Cauliflower Mash or Roasted Turnips
- Looking for a comforting, low-carb side? Try a creamy cauliflower mash with garlic and butter, or go rustic with roasted turnip wedges tossed in olive oil and herbs. Both options offer a hearty, satisfying base without the carbs, soaking up every bit of that delicious BBQ sauce.
- Add a Crisp Green Salad with Vinaigrette
- Freshen up your plate with a mixed green salad tossed in a tangy vinaigrette. Arugula, baby spinach, or romaine with cucumbers and cherry tomatoes work well. The acidity cuts through the richness of the chicken and brightens the entire meal.
- Use Leftovers in Lettuce Wraps or Low-Carb Tortillas
- Turn your leftovers into a quick and flavorful lunch by shredding the chicken and wrapping it in butter lettuce leaves or low-carb tortillas. Add slaw or avocado slices for a satisfying handheld meal that’s ready in minutes.
- Slice and Serve Over Cauliflower Rice Bowls
- Make it a full meal bowl-style: slice the BBQ chicken thighs and layer over cauliflower rice, then add toppings like diced avocado, fresh cilantro, lime wedges, or grilled peppers. Drizzle with extra BBQ sauce or a dollop of sour cream for a flavorful, low-carb power bowl.
Additional Tips:
- For crispier skin, finish chicken under the broiler for 2–3 minutes.
- Use a meat thermometer—165°F is your target for doneness.
- Double the sauce and store leftovers for dipping or future meals.
- Want smoky depth? Go for the liquid smoke.
- Store-bought sugar-free sauces work too, but homemade gives full control.
Recipe Variations:
- Spicy BBQ Chicken Thighs
- Crank up the heat by adding ½–1 teaspoon of cayenne pepper or a generous splash of your favorite hot sauce into the BBQ glaze. You’ll still get that rich, smoky sweetness—just with an extra bold kick that spice lovers will crave. Serve with a cooling slaw or ranch drizzle to balance the heat.
- Oven-Baked Only
- No grill? No problem. You can make juicy, caramelized BBQ chicken thighs entirely in the oven. Bake at 400°F for 35–40 minutes, flipping halfway through and basting with extra glaze in the final 10 minutes for a sticky, flavorful finish.
- Boneless Skinless Option
- Want a leaner or quicker version? Use boneless, skinless chicken thighs—they cook faster and are just as tender. Reduce cooking time by 5–7 minutes, and be sure to baste with glaze toward the end to avoid drying them out.
- Smoked Chicken Thighs
- Take things to the next level by cooking your chicken thighs in a smoker at 250°F for 1.5 to 2 hours. Use hickory or applewood chips for deep flavor, and brush on the low-carb BBQ glaze during the last 30 minutes. You’ll get fall-apart tenderness with a smoky, slightly sticky crust that’s irresistible.
- Air Fryer Friendly
- Looking for speed and crispiness? Cook your thighs in the air fryer at 380°F for 18–20 minutes, flipping halfway. Baste with glaze during the last 5 minutes to let it caramelize. It’s a great low-mess option that delivers juicy meat and slightly charred edges—no outdoor grill required.
Storage and Freezing:
Refrigerator
Once cooled, store leftover chicken thighs in an airtight container in the refrigerator for up to 4 days. Be sure to spoon any extra BBQ glaze over the top before sealing—this helps the meat stay moist and flavorful as it rests.
- Quick Tip: For the best reheated texture, store the chicken separate from any sides (like slaw or roasted veggies) to prevent moisture buildup.
Freezer
To freeze, let your BBQ chicken thighs cool completely, then transfer to a freezer-safe zip-top bag or container. Label with the date and freeze for up to 2 months.
- Prevent freezer burn by wrapping each thigh in foil or plastic wrap before sealing, especially if you’re freezing them for more than a few weeks.
- Freeze extra glaze separately in a small container if you want to brush it on later for even more flavor.
Reheat
There are a few easy ways to reheat your chicken without drying it out:
Air Fryer (Optional): Reheat at 350°F for 5–6 minutes, brushing with BBQ sauce in the last minute for a crispy, caramelized finish.
Microwave: Place a thigh on a microwave-safe plate, cover loosely with a damp paper towel, and heat in 30-second bursts until warmed through. Spoon a little extra glaze on top after reheating for max juiciness.
Oven: Preheat to 350°F, place the chicken in a baking dish, cover with foil, and bake for 15–18 minutes or until heated through. Add more sauce before covering to keep it moist.
Equipment Needed:
- Grill or oven
- Mixing bowl
- Saucepan
- Tongs
- Basting brush
- Meat thermometer
FAQs (People Also Ask):
Are chicken thighs good for low-carb diets?
Yes. Chicken thighs are high in protein and fat, making them ideal for low-carb and keto meals.
What makes BBQ sauce low carb?
It’s made without sugar or high-carb ketchup. We use tomato paste, vinegar, and keto sweeteners instead.
Can I meal prep these chicken thighs?
Absolutely! They reheat beautifully and make for excellent meal-prep protein.
How do I keep grilled chicken thighs juicy?
Don’t overcook. Use a thermometer and let the chicken rest after cooking.
Is liquid smoke keto-friendly?
Yes. It’s very low in carbs and adds tons of flavor without affecting macros.
Can I use store-bought BBQ sauce?
Sure—just choose a sugar-free version with clean ingredients.
Can I cook these in an air fryer?
Yes! Cook at 380°F for about 18–20 minutes, flipping halfway through.
What are good sides for low carb BBQ chicken?
Try cauliflower mash, grilled veggies, green salad, or zucchini noodles.
External Links:
- Chicken Thigh Nutrition Facts – USDA
- Keto Diet Basics – Cleveland Clinic
- Food Safety: Grilling Chicken – CDC
Low Carb BBQ Chicken Thighs
Ingredients
Method
- Preheat Grill or Oven: If grilling, heat to medium-high. If baking, preheat oven to 400°F.
- Prep the Chicken: Pat the thighs dry with paper towels. Rub with olive oil, then season with salt, pepper, paprika, garlic powder, and onion powder.
- Make the BBQ Sauce: In a small saucepan over medium heat, combine all BBQ sauce ingredients. Simmer for 5–7 minutes, stirring often. Adjust sweetness or seasoning to taste.
- Cook the Chicken: Grill skin-side down first for 5–7 minutes. Flip and cook another 7–10 minutes, basting with sauce during the last few minutes. For oven: bake skin-side up for 25–30 minutes, brushing with sauce in the final 10 minutes.
- Serve: Let rest a few minutes before serving with extra sauce on the side.
Notes
Low Carb BBQ Chicken Thighs – Helpful Tips
Cooking Tips & TechniquesUse bone-in, skin-on chicken thighs for maximum flavor and juiciness—they hold up well on the grill or in the oven.
Pat the chicken dry and season with a low-carb dry rub or your favorite blend of paprika, garlic powder, salt, and pepper.
Opt for a sugar-free BBQ sauce or make your own using tomato paste, apple cider vinegar, and low-carb sweeteners like erythritol or monk fruit.
Grill over medium heat, turning occasionally and brushing with BBQ sauce toward the end to prevent burning.
For oven prep, bake at 400°F until the skin is crispy and internal temp hits 165°F, basting with sauce during the final 10 minutes. Serving Suggestions
Serve with cauliflower rice, coleslaw (made with low-carb dressing), or roasted green beans.
Pair with grilled zucchini, asparagus, or a crisp garden salad for a full keto-friendly plate.
Add a side of sugar-free pickles or jalapeño poppers for some extra zip.
Slice leftovers for low-carb wraps, salads, or BBQ chicken lettuce cups.
Perfect for keto barbecues, meal prep, or weeknight dinners that feel indulgent. Make-Ahead & Storage
Make-Ahead: Marinate the thighs or coat them with dry rub up to 24 hours ahead for deeper flavor.
Refrigerator: Store cooked chicken in an airtight container for up to 4 days.
Freezer: Freeze grilled or baked chicken thighs (without sauce) for up to 2 months. Thaw in the fridge before reheating and adding sauce.
Reheat: Reheat in the oven or air fryer at 350°F until warmed through; add extra sauce if desired. Tasty Variations to Try
Spicy Chipotle BBQ: Add chipotle powder or a splash of hot sauce to your low-carb BBQ sauce.
Herb & Garlic: Mix fresh herbs and minced garlic into the marinade for a Mediterranean twist.
Lemon Pepper BBQ: Use lemon zest and cracked pepper in the dry rub and finish with a tangy sauce.
Smoked Paprika Version: Boost flavor with smoked paprika in the rub and a dash of liquid smoke in the sauce.
Air Fryer Option: Cook at 380°F for 18–20 minutes, flipping halfway through—crispy and quick!
Conclusion
These low carb BBQ chicken thighs are one of my favorite ways to enjoy all the best flavors of summer without the carb count creeping in. They’re rich, tangy, juicy, and absolutely satisfying—whether you’re eating keto or not. Plus, they’re easy enough for a weeknight but tasty enough for a weekend barbecue.
This recipe is a workhorse. I’ve served these to friends at cookouts, packed them in meal prep containers, and sliced them up for wraps and bowls. Every time, they deliver on flavor and keep the whole low-carb thing deliciously doable. If you’ve been searching for that perfect no-sugar BBQ fix—this is it.
So fire up the grill, whip up that sauce, and make these low carb BBQ chicken thighs the star of your next meal. And hey—once you’ve got that perfect char, don’t forget to include me in your post. I can’t wait to see your version!
