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Mark Anthony

Low Carb BBQ Chicken Thighs

These low carb BBQ chicken thighs are juicy, flavorful, and coated in a smoky, sugar-free BBQ glaze. Perfect for grilling, baking, or meal prep—keto-approved and weeknight friendly!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Calories: 280
Ingredients Method Notes

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

Method
 

  1. Preheat Grill or Oven: If grilling, heat to medium-high. If baking, preheat oven to 400°F.
  2. 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.
  3. 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.
  4. 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.
  5. Serve: Let rest a few minutes before serving with extra sauce on the side.

Notes

Low Carb BBQ Chicken Thighs – Helpful Tips

Cooking Tips & Techniques
Use 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!