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Low Carb BBQ Chicken Thighs

Keto BBQ Chicken Thighs

Melena
Juicy Keto BBQ Chicken Thighs are a smoky, tangy, and low-carb delight that deliver all the flavor of classic barbecue without the sugar. These tender chicken thighs are coated in a rich, keto-friendly BBQ sauce that caramelizes beautifully on the grill, in the oven, or air fryer. High in healthy fats and packed with protein, this easy keto recipe is perfect for summer cookouts, meal prep, or weeknight dinners that fit your low-carb lifestyle.
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Prep Time 10 minutes
Cook Time 28 minutes
Total Time 40 minutes

Ingredients
  

  • 6 chicken thighs bone-in, skin-on
  • 2 tbsp olive oil or avocado oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp apple cider vinegar
  • ½ cup keto BBQ sauce sugar-free or homemade
  • Optional Flavor Boosters:
  • ½ tsp liquid smoke for extra smoky flavor
  • ¼ tsp chili flakes or cayenne pepper
  • Fresh parsley or thyme for garnish
  • Homemade Keto BBQ Sauce optional:
  • 1 cup tomato sauce no added sugar
  • 2 tbsp apple cider vinegar
  • 1 tbsp olive oil
  • 1 –2 tbsp erythritol or monk fruit sweetener
  • 1 tsp smoked paprika
  • ½ tsp garlic powder
  • Salt and pepper to taste

Instructions
 

  • Prep the Chicken:
  • Pat chicken thighs dry with paper towels. Rub with olive oil, salt, pepper, garlic powder, and smoked paprika.
  • Make Keto BBQ Sauce (if homemade):
  • Combine tomato sauce, vinegar, sweetener, and seasonings in a small saucepan. Simmer for 10–12 minutes until thickened.
  • Cook the Chicken:
  • Grill: Preheat grill to medium-high. Cook thighs skin-side down for 6–7 minutes, flip, and cook another 6–8 minutes. Brush with BBQ sauce during the last few minutes.
  • Oven: Bake at 400°F (200°C) for 25–30 minutes, basting with BBQ sauce halfway through and again before the final few minutes.
  • Air Fryer: Cook at 380°F (193°C) for 20–22 minutes, turning once halfway.
  • Finish and Rest:
  • Brush with a final coat of BBQ sauce. Let rest for 5 minutes before serving to retain juices.
  • Garnish:
  • Sprinkle with fresh herbs and serve warm.

Notes

  • Use bone-in, skin-on thighs for maximum flavor and tenderness.
  • Always check internal temperature — aim for 165°F (74°C) for perfectly cooked chicken.
  • To prevent burning, apply BBQ sauce during the last few minutes of cooking.
  • Store leftovers in the fridge for up to 4 days or freeze for up to 3 months.
  • Great for meal prep — shred and use in lettuce wraps or keto tacos.