Keto Baked BBQ Chicken
Savor the smoky, tangy flavors of Keto Baked BBQ Chicken, a low-carb twist on a classic favorite that's both delicious and guilt-free! This recipe features tender, bone-in, skin-on chicken thighs marinated in a fragrant blend of olive oil, smoked paprika, garlic powder, and onion powder to create an irresistibly savory base. Coated in a sugar-free BBQ sauce, the chicken bakes to perfection, delivering crisp, caramelized skin and juicy, flavorful meat—all with just 15 minutes of prep time. Perfect for a weeknight dinner or meal prep, this keto-friendly dish pairs beautifully with your favorite low-carb sides and can be garnished with fresh parsley for a burst of color and freshness. Whether you're on a ketogenic diet or simply seeking a healthier BBQ-style dinner, this recipe will leave your taste buds satisfied and your carb count low!
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Recipe Information
Ingredients
- 4 pieces chicken thighs, bone-in, skin-on
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup keto-friendly BBQ sauce
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking dish with aluminum foil for easy cleanup.
In a small bowl, combine the olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper to create a marinade.
Pat the chicken thighs dry with paper towels. This will help the skin get crispy.
Rub the marinade evenly over the chicken thighs, ensuring the skin and the meat are well coated.
Place the marinated chicken thighs, skin-side up, in the prepared baking dish.
Bake in the preheated oven for 30 minutes.
Brush the keto-friendly BBQ sauce generously over each chicken thigh, covering all surfaces.
Return the chicken to the oven and bake for an additional 15 minutes, or until the internal temperature reaches 165°F (75°C) and the BBQ sauce is bubbling and starting to caramelize.
Remove from the oven and let the chicken rest for 5 minutes before serving.
If desired, garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 615 mg | 27% | |
| Total Carbohydrate | 3.7 g | 1% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 1.3 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 23 mg | 2% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 258 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
