Keto BBQ Chicken Thighs
Fire up your taste buds with this flavorful Keto BBQ Chicken Thighs recipe, perfect for those craving smoky, savory barbecue while staying low-carb! Featuring juicy bone-in, skin-on chicken thighs rubbed with a bold blend of smoked paprika, garlic powder, and onion powder, this dish delivers tender meat with irresistibly crispy skin. The homemade sugar-free BBQ sauce, accented with apple cider vinegar and optional liquid smoke, brings authentic barbecue flavor without added carbs, making it ideal for keto enthusiasts. Whether baked in the oven or cooked on the grill, these chicken thighs are glazed to perfection and caramelized for that sticky-sweet finish. Ready in about an hour, this crowd-pleaser pairs beautifully with roasted veggies or a fresh keto-friendly salad, making it the ultimate comfort meal for any occasion.
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Recipe Information
Ingredients
- 8 pieces bone-in, skin-on chicken thighs
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 1 cup sugar-free BBQ sauce
- 2 tablespoons apple cider vinegar
- 0.5 teaspoon liquid smoke (optional)
Instructions
Preheat your oven to 400°F (200°C) or prepare a grill for medium-high heat.
Pat the chicken thighs dry with paper towels. This will help the skin become crispy during cooking.
In a small bowl, combine the smoked paprika, garlic powder, onion powder, salt, and black pepper.
Rub the spice mixture evenly over all the chicken thighs.
In a large skillet or oven-safe pan, heat the olive oil over medium-high heat. Add the chicken thighs skin-side down and cook for 3-5 minutes until the skin is golden brown and crisp. Flip the thighs and cook for another 2 minutes.
If using the oven, transfer the skillet to the oven and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C). If grilling, place chicken thighs on the grill and cook for 20-25 minutes, flipping halfway through.
While the chicken is cooking, prepare the BBQ sauce by mixing the sugar-free BBQ sauce, apple cider vinegar, and liquid smoke together in a small saucepan. Heat over low heat, stirring occasionally, until warmed through.
Once the chicken thighs are cooked, brush them generously with the warmed BBQ sauce on both sides.
Return the chicken to the oven or place back on the grill for an additional 5-10 minutes, or until the sauce has caramelized slightly.
Remove the chicken from the oven or grill and let it rest for 5 minutes before serving.
Serve the Keto BBQ Chicken Thighs with a side of your favorite low-carb vegetables or salad.
Nutrition Facts
Calories |
515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 8.9 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 1138 mg | 49% | |
| Total Carbohydrate | 12.0 g | 4% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 0.3 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 58 mg | 4% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 582 mg | 12% | |
*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.
