Low Carb BBQ Chicken Thighs are a flavorful and satisfying dish perfect for those looking to enjoy barbecue flavors without the added sugars. These juicy, tender chicken thighs are coated in a delicious low-carb BBQ sauce and grilled or baked to perfection, making them a fantastic option for keto and low-carb diets.

Why You’ll Love This Recipe

It’s a quick and easy meal that’s packed with bold BBQ flavors.
Made with a homemade or store-bought low-carb BBQ sauce, keeping the sugar content low.
Great for meal prep and can be enjoyed hot or cold.
Perfect for grilling, baking, or air frying.
A family-friendly dish that even non-low-carb eaters will love.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Bone-in, skin-on chicken thighs
Low-carb BBQ sauce (homemade or store-bought)
Olive oil
Smoked paprika
Garlic powder
Onion powder
Salt
Black pepper
Apple cider vinegar (optional, for extra tanginess)
Sweetener (optional, for a hint of sweetness)

Directions

Preheat the oven or grill to 400°F (200°C).
Prepare the chicken thighs by patting them dry with paper towels.
Season the chicken with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper. Rub the seasoning evenly over each thigh.
Cook the chicken:
- Grill Method: Place chicken thighs on a preheated grill and cook for about 6-8 minutes per side, brushing with low-carb BBQ sauce in the last few minutes.
- Oven Method: Place the thighs on a baking sheet lined with parchment paper or a wire rack. Bake for 35-40 minutes, flipping halfway through, and brush with BBQ sauce during the last 10 minutes.
Check for doneness using a meat thermometer. The internal temperature should reach 165°F (75°C).
Let the chicken rest for 5 minutes before serving.
Serve and enjoy with your favorite low-carb sides!

Servings and Timing

Servings: 4-6
Prep Time: 10 minutes
Cook Time: 35-40 minutes (oven) or 12-16 minutes (grill)
Total Time: 45-50 minutes

Variations

Spicy BBQ Chicken: Add cayenne pepper or hot sauce to the BBQ sauce for a spicy kick.
Smoky Flavor: Use smoked paprika and a dash of liquid smoke for a deeper BBQ taste.
Air Fryer Method: Cook at 375°F (190°C) for 18-22 minutes, flipping halfway through.
Boneless Chicken Thighs: Reduce cooking time by 5-10 minutes.
Mustard BBQ Sauce: Swap out traditional BBQ sauce for a tangy mustard-based sauce.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating: Warm in the oven at 350°F (175°C) for 10-15 minutes or in the microwave for 1-2 minutes.
Freezing: Freeze cooked chicken thighs in a sealed container for up to 3 months. Thaw overnight in the refrigerator before reheating.

FAQs

How do I make homemade low-carb BBQ sauce?

Mix tomato paste, apple cider vinegar, sweetener, Worcestershire sauce, smoked paprika, garlic powder, onion powder, and a pinch of salt.

Can I use chicken breasts instead of thighs?

Yes, but adjust the cooking time since breasts cook faster and can dry out more easily.

What’s the best low-carb BBQ sauce to buy?

Look for sugar-free BBQ sauces with minimal carbs, such as Primal Kitchen or G Hughes.

Can I marinate the chicken thighs overnight?

Yes, marinating them in the BBQ sauce enhances the flavor and tenderness.

Is this recipe keto-friendly?

Yes, as long as you use a low-carb BBQ sauce with no added sugars.

Can I cook these in an Instant Pot?

Yes, pressure cook on high for 10 minutes with a natural release, then broil for crispiness.

What side dishes go well with low-carb BBQ chicken thighs?

Try roasted vegetables, cauliflower mash, or a fresh green salad.

How do I get crispy skin on baked chicken thighs?

Bake them on a wire rack and broil for the last 3-5 minutes.

Can I make this recipe dairy-free?

Yes, it’s naturally dairy-free, as long as your BBQ sauce doesn’t contain dairy.

What’s the best way to prevent the BBQ sauce from burning on the grill?

Apply the sauce in the last few minutes of cooking to avoid charring.

Conclusion

Low Carb BBQ Chicken Thighs are a delicious and easy meal packed with bold flavors while keeping things keto-friendly. Whether grilled, baked, or air-fried, this dish is versatile and perfect for any occasion. Pair it with your favorite low-carb sides and enjoy a guilt-free BBQ experience!