If you’re looking for a mouthwatering, healthy low-carb dinner, then Low Carb BBQ Chicken Thighs are the perfect meal! Juicy, flavorful, and packed with protein, these high-protein low-carb recipes make for an excellent meal that satisfies cravings while keeping your diet in check. Whether you’re following a keto diet, looking for healthy recipes for diabetics, or just want a protein-rich meal, this BBQ chicken recipe is easy, delicious, and completely guilt-free.
Why You’ll Love This Recipe
- Low-Carb & Keto-Friendly – Perfect for those watching their carb intake.
- High in Protein – Essential for muscle building and weight loss.
- Easy to Make – Simple ingredients and minimal prep.
- Perfect for Meal Prep – Store leftovers for a quick and healthy meal later.
- Diabetes-Friendly – No added sugars and great for blood sugar control.
Ingredients
To make these Low Carb BBQ Chicken Thighs, you’ll need the following ingredients:
For the Chicken:
- 4 bone-in, skin-on chicken thighs (or boneless for a leaner option)
- 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
- 1/2 teaspoon chili powder (optional for spice)
For the Low Carb BBQ Sauce:
- 1/2 cup sugar-free ketchup
- 2 tablespoons apple cider vinegar
- 1 tablespoon Worcestershire sauce
- 1 teaspoon liquid smoke (optional for deep BBQ flavor)
- 1 teaspoon Dijon mustard
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon sweetener (erythritol or monk fruit sweetener)
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a greased wire rack for crispier skin.
Step 2: Season the Chicken
Pat the chicken thighs dry with a paper towel. Rub olive oil all over the thighs, then sprinkle with smoked paprika, garlic powder, onion powder, salt, black pepper, and chili powder. Ensure the seasoning is evenly distributed.
Step 3: Bake the Chicken
Place the chicken thighs skin-side up on the prepared baking sheet. Bake for 30 minutes until the skin is crispy and the internal temperature reaches 165°F (75°C).
Step 4: Prepare the BBQ Sauce
While the chicken is baking, mix all the BBQ sauce ingredients in a small saucepan. Bring to a simmer over medium heat, stirring occasionally. Let it cook for 5 minutes, then remove from heat.
Step 5: Brush with BBQ Sauce
After 30 minutes, remove the chicken from the oven and brush a generous layer of BBQ sauce over each thigh. Return to the oven and bake for 10 more minutes to caramelize the sauce.
Step 6: Serve and Enjoy
Once done, let the chicken rest for 5 minutes before serving. Garnish with fresh herbs like parsley or cilantro, and serve with your favorite low-carb side dishes.
Nutritional Breakdown (Per Serving)
- Calories: 320
- Protein: 25g
- Fat: 20g
- Net Carbs: 3g
- Fiber: 1g
Best Low Carb Side Dishes
Pair these BBQ Chicken Thighs with healthy low-carb sides for a complete meal:
- Cauliflower Rice – A great alternative to traditional rice.
- Zucchini Noodles – Light and nutritious.
- Grilled Asparagus – Adds crunch and vitamins.
- Avocado Salad – Refreshing and full of healthy fats.
How to Turn This into a BBQ Chicken Bowl
For an extra high-protein low-carb recipe, create a BBQ Chicken Bowl:
- Start with a base of cauliflower rice or shredded lettuce.
- Add sliced BBQ chicken thighs.
- Toss in avocado, cherry tomatoes, and shredded cheese.
- Drizzle extra BBQ sauce on top and enjoy!
Meal Prep and Storage Tips
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze chicken thighs for up to 3 months.
- Reheat: Warm in the oven at 350°F (175°C) for 10 minutes or microwave for 1-2 minutes.
FAQ
Can I Use Chicken Breasts Instead of Thighs?
Yes! Chicken breasts are leaner and cook faster. Reduce baking time to 20-25 minutes.
Is This Recipe Diabetic-Friendly?
Yes! The sugar-free BBQ sauce makes it one of the best healthy recipes for diabetics.
What’s the Best Way to Get Crispy Skin?
Baking at 400°F and using a wire rack helps crisp up the skin. For extra crispiness, broil for the last 2-3 minutes.
Can I Grill These Instead?
Yes! Grill over medium heat for 6-7 minutes per side, brushing with BBQ sauce in the last few minutes.
Final Thoughts
These Low Carb BBQ Chicken Thighs are the perfect balance of flavor, protein, and nutrition. Whether you enjoy them as a standalone dish or as part of a BBQ Chicken Bowl, this recipe fits into any healthy low-carb dinner plan. It’s easy, delicious, and great for meal prep, diabetics, and keto-friendly diets!
Try this recipe today and enjoy a healthy, high-protein meal that tastes just like your favorite BBQ but without the extra carbs!
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