Low Sodium Delicious BBQ Chicken Thighs
Get ready to savor the smoky, tangy goodness of Low Sodium Delicious BBQ Chicken Thighs—a healthier spin on classic barbecue that doesn’t compromise on flavor. These succulent bone-in, skin-on chicken thighs are marinated in a rich, homemade BBQ sauce featuring low sodium tomato paste, honey, molasses, and a touch of liquid smoke for authentic depth. Seasoned with smoky paprika, garlic powder, and cayenne for a gentle kick, this recipe delivers all the bold barbecue flavors you love with far less salt. Whether grilled to perfection or baked until juicy and tender, these chicken thighs are an easy-to-make crowd-pleaser perfect for summer cookouts or cozy family dinners. Pair them with your favorite sides for a lower-sodium meal that feels indulgent yet guilt-free.
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Recipe Information
Ingredients
- 8 pieces chicken thighs (bone-in, skin-on)
- 6 tablespoons low sodium tomato paste
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 tablespoon molasses
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon cayenne pepper
- 1 teaspoon liquid smoke
- 2 tablespoons olive oil
- 0.25 cup water
Instructions
In a mixing bowl, whisk together the tomato paste, apple cider vinegar, honey, Dijon mustard, molasses, smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper, and liquid smoke. Ensure that the ingredients are well combined to create a smooth sauce.
Add the chicken thighs to the bowl, making sure each piece is fully coated with the sauce. Cover the bowl with plastic wrap and refrigerate for at least 1-2 hours to marinate. For best results, marinate the chicken overnight.
Preheat your grill to medium heat, or if you're using an oven, preheat it to 375°F (190°C).
If grilling, brush the grill grates lightly with olive oil to prevent sticking. Place the chicken thighs on the grill, skin side down, and cook for about 6-8 minutes per side, basting occasionally with the remaining marinade.
If baking, place the marinated chicken thighs in a baking dish, skin side up. Bake in the preheated oven for 35-45 minutes, or until the internal temperature reaches 165°F (74°C), basting with extra sauce halfway through cooking.
Once cooked, remove the chicken from the grill or oven and let it rest for about 5 minutes before serving. This allows the juices to redistribute, ensuring moist and tender meat.
Serve the BBQ chicken thighs with your favorite sides, such as grilled vegetables or a fresh salad, for a complete and satisfying meal.
Nutrition Facts
Calories |
3102 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 218.2 g | 280% | |
| Saturated Fat | 57.3 g | 286% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 972 mg | 324% | |
| Sodium | 1387 mg | 60% | |
| Total Carbohydrate | 76.8 g | 28% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 63.2 g | ||
| Protein | 221.9 g | 444% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 3523 mg | 75% | |
*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.
