Description

These juicy, flavorful BBQ chicken thighs are coated in a delicious low-carb BBQ sauce, making them the perfect keto-friendly meal. They’re easy to make on the grill, in the oven, or in an air fryer. With a smoky, slightly sweet taste and crispy skin, these thighs are a great addition to any low-carb diet!

Ingredients

Units Scale

6 bone-in, skin-on chicken thighs
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon black pepper

Low Carb BBQ Sauce:

1/2 cup sugar-free ketchup
2 tablespoons apple cider vinegar
1 tablespoon Worcestershire sauce (check for a low-carb version)
1 tablespoon Dijon mustard
1 tablespoon unsweetened BBQ rub or seasoning
1 teaspoon liquid smoke (optional for extra smoky flavor)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 tablespoon sugar-free sweetener (monk fruit or erythritol)

Cook Mode Prevent your screen from going dark

Instructions

Preheat & Prep:
- Preheat your grill to medium heat (about 375°F), oven to 400°F, or air fryer to 375°F.
- Pat the chicken thighs dry with a paper towel.
Season the Chicken:
- In a small bowl, mix the paprika, garlic powder, onion powder, salt, and black pepper.
- Rub the olive oil over the chicken thighs, then evenly coat them with the seasoning mix.
Cook the Chicken:
- Grill: Place thighs skin-side down and cook for 5-7 minutes. Flip and cook for another 10-12 minutes, brushing with BBQ sauce during the last few minutes.
- Oven: Arrange thighs on a baking sheet lined with parchment paper. Bake for 30-35 minutes, brushing with BBQ sauce in the last 10 minutes.
- Air Fryer: Cook for 20-25 minutes, flipping halfway and brushing with BBQ sauce during the last 5 minutes.
Make the BBQ Sauce:
- While the chicken is cooking, mix all the sauce ingredients in a small saucepan over medium heat.
- Simmer for 5 minutes, stirring occasionally, until thickened. Adjust sweetness or tanginess as needed.
Finish & Serve:
- Once the chicken reaches an internal temperature of 165°F, remove from heat.
- Brush on extra BBQ sauce and let rest for 5 minutes before serving.

Notes

If using skinless thighs, reduce cooking time by 5 minutes.
Store leftovers in an airtight container for up to 4 days.
Serve with a side of cauliflower rice or a fresh green salad for a complete low-carb meal.