Description
Low Carb BBQ Chicken Thighs packed with juicy chicken, tangy BBQ sauce, and grilled to perfection. A crowd-pleasing favorite!
Ingredients
Scale
- 2 pounds (900g) bone-in, skin-on chicken thighs (approximately 6–8 thighs)
- 2 tablespoons (30ml) olive oil
- 1 tablespoon (15g) smoked paprika
- 1 teaspoon (5g) garlic powder
- 1 teaspoon (5g) onion powder
- 1/2 teaspoon (2.5g) cayenne pepper (adjust to taste)
- 1 teaspoon (5g) sea salt
- 1/2 teaspoon (2.5g) black pepper
- For the low carb BBQ sauce:
- 1/2 cup (120ml) sugar-free ketchup
- 3 tablespoons (45ml) apple cider vinegar
- 2 tablespoons (30ml) Worcestershire sauce (check label for hidden sugars)
- 3 tablespoons (45g) brown sugar substitute (such as Swerve or monk fruit)
- 1 tablespoon (15ml) liquid smoke (optional but recommended)
- 1 teaspoon (5g) garlic powder
- 1/2 teaspoon (2.5g) mustard powder
- 1/4 teaspoon (1.25g) xanthan gum (optional thickener)
Instructions
- Step 1: Preheat your oven to 425°F (220°C) or prepare your grill for indirect cooking at medium-high heat. Pat the chicken thighs completely dry with paper towels – this is essential for crispy skin. In a large bowl, combine olive oil, smoked paprika, garlic powder, onion powder, cayenne, salt, and pepper. Add the chicken thighs and toss until each piece is thoroughly coated with the seasoning mixture.
- Step 2: If baking, place the chicken thighs skin-side up on a rack over a foil-lined baking sheet. The rack allows hot air to circulate and fat to drip away. If grilling, place skin-side down over indirect heat. Cook for 20 minutes, then flip the thighs if grilling, or continue cooking skin-side up if baking.
- Step 3: While the chicken cooks, prepare your low carb BBQ sauce. In a small saucepan over medium heat, combine all sauce ingredients except the xanthan gum. Bring to a gentle simmer, stirring frequently to prevent sticking. If using xanthan gum, sprinkle it in while whisking continuously to avoid lumps. Simmer for 5-7 minutes until slightly reduced, then remove from heat.
- Step 4: After the chicken has cooked for about 25-30 minutes total and is nearly done (internal temperature around 165°F/74°C), brush a thin layer of BBQ sauce on each thigh. Return to the oven or grill for 5 minutes, then apply another layer of sauce. Repeat this process 2-3 times to build up a gorgeous, sticky glaze without burning the sauce.
- Step 5: Remove the low carb BBQ chicken thighs when they reach 175°F (79°C) at the thickest part. Let them rest for 5-10 minutes before serving to allow juices to redistribute throughout the meat, ensuring maximum tenderness. Serve with any remaining sauce on the side for those who enjoy an extra flavor boost.
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 2 thighs
- Calories: 300 calories per serving
- Sugar: 3-4 grams of sugar per serving
- Sodium: 600 mg of sodium per serving
- Fat: 20 grams of total fat per serving
- Saturated Fat: 5 grams of saturated fat per serving
- Unsaturated Fat: 15 grams of unsaturated fat per serving
- Trans Fat: 0 grams of trans fat per serving
- Carbohydrates: 4 grams of total carbs per serving
- Fiber: 1 gram of fiber per serving
- Protein: 25 grams of protein per serving
- Cholesterol: 150 mg of cholesterol per serving