Low Carb BBQ Chicken Thighs

If you’re looking for a delicious, low-carb dinner that satisfies your cravings for smoky barbecue, these Low Carb BBQ Chicken Thighs are perfect. Packed with protein, low in carbs, and incredibly juicy, this recipe is ideal for anyone on a keto, paleo, or low-carb diet. Let’s dive into this easy-to-make, flavorful recipe!

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Why Choose Chicken Thighs?

Chicken thighs are a fantastic choice for low-carb recipes because they’re naturally juicy and flavorful, especially when prepared with a rich BBQ marinade. They’re also budget-friendly and more forgiving than chicken breasts, so they remain tender and moist.

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Ingredients You’ll Need

For this low-carb BBQ recipe, you’ll need:

• 8 bone-in, skin-on chicken thighs
• 1/2 cup sugar-free BBQ sauce (choose your favorite brand or make your own)
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper (optional for extra heat)

Optional Garnishes

• Fresh parsley, chopped
• Sliced green onions
• Lemon wedges

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Step-by-Step Instructions

Step 1: Prepare the Chicken Thighs

1. Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil for easy cleanup.
2. Pat the chicken thighs dry with a paper towel to ensure they crisp up during cooking.

Step 2: Season the Chicken

1. In a small bowl, combine the smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne (if using).
2. Drizzle olive oil over the chicken thighs, rubbing it in to coat them evenly.
3. Sprinkle the spice mixture over the chicken thighs, coating all sides for maximum flavor.

Step 3: Bake the Chicken

1. Place the seasoned chicken thighs on the prepared baking sheet, skin-side up.
2. Bake for 25-30 minutes or until the internal temperature reaches 165°F (74°C).

Step 4: Add the BBQ Sauce

1. Brush the sugar-free BBQ sauce generously over the chicken thighs.
2. Bake for an additional 5-10 minutes or until the sauce caramelizes and becomes sticky.

Step 5: Broil for Extra Crispiness (Optional)

1. For an extra-crispy finish, set your oven to broil and cook the chicken thighs for 2-3 minutes. Keep a close eye on them to avoid burning.

Step 6: Serve and Enjoy

1. Remove from the oven and let the chicken thighs rest for a few minutes.
2. Garnish with parsley, green onions, or lemon wedges as desired.

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Serving Suggestions

Low Carb BBQ Chicken Thighs pair well with a variety of low-carb sides, including:

• Cauliflower Rice: Light and fluffy, it absorbs the extra BBQ sauce perfectly.
• Grilled Vegetables: Try zucchini, bell peppers, and mushrooms for a colorful, nutritious side.
• Keto Coleslaw: A creamy, low-carb coleslaw balances the smoky BBQ flavor beautifully.
• Zucchini Noodles: Light and easy to prepare, zucchini noodles add a refreshing twist.

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Tips for Making the Best Low Carb BBQ Chicken Thighs

1. Choose Bone-In, Skin-On Thighs: This cut stays juicy and flavorful throughout the cooking process.
2. Use Sugar-Free BBQ Sauce: Many store-bought BBQ sauces are loaded with sugar. Look for a sugar-free option or make your own keto-friendly version.
3. Cook at High Heat: Baking the chicken thighs at 400°F helps to crisp the skin and lock in juices.
4. Let the Sauce Caramelize: A short broil after baking will give the sauce a delightful sticky texture and enhance the flavor.

Serving Tips for Low Carb BBQ Chicken Thighs

1. Garnish for Freshness: Add a sprinkle of freshly chopped parsley, green onions, or cilantro to brighten the dish and add a fresh flavor contrast to the smoky BBQ.
2. Add Some Zest: Serve with lemon or lime wedges for a zesty finish. A squeeze of citrus cuts through the richness and complements the BBQ flavors.
3. Pair with Low-Carb Sides: Serve alongside:

• Cauliflower Mash or Zucchini Noodles for a hearty low-carb option.
• Keto Coleslaw for a creamy, tangy complement to the BBQ flavor.
• Roasted Asparagus or Grilled Veggies for added nutrition and color.

1. Make It a BBQ Platter: For a crowd, serve the BBQ chicken with keto-friendly dips and sauces like ranch dressing, garlic aioli, or avocado crema.

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Storage Tips for Low Carb BBQ Chicken Thighs

1. Refrigerating Leftovers: Place any leftover chicken thighs in an airtight container and store them in the fridge for up to 3-4 days. This keeps them fresh while retaining their flavors.
2. Freezing: For longer storage, freeze the BBQ chicken thighs in a freezer-safe container or bag for up to 3 months. Wrap them individually in plastic wrap before placing them in the container to prevent freezer burn.
3. Reheating Tips:

• Oven: Reheat in a preheated oven at 350°F (175°C) for 10-15 minutes to preserve the texture.
• Air Fryer: Reheat at 350°F for 4-5 minutes to keep them crispy.
• Microwave: Use the microwave in short intervals, covering the chicken with a damp paper towel to prevent it from drying out.

These tips will help keep your low-carb BBQ chicken thighs tasting fresh, juicy, and flavorful even after storing and reheating!

1. Can I make this recipe in an air fryer?

• Yes! Preheat the air fryer to 375°F (190°C) and cook the chicken thighs for about 20-25 minutes, flipping halfway through. Brush with BBQ sauce in the last few minutes of cooking to get that caramelized finish.

2. Can I substitute chicken breasts for thighs?

• Yes, but be aware that chicken breasts are leaner and may cook faster. Adjust the cooking time to about 20-25 minutes to prevent them from drying out, and add the BBQ sauce for the last 5 minutes of cooking.

3. How do I make my own sugar-free BBQ sauce?

• Making your own BBQ sauce is easy! Combine tomato paste, apple cider vinegar, your favorite sugar substitute (like erythritol or monk fruit), garlic powder, onion powder, smoked paprika, salt, and pepper. Adjust seasonings to taste, and simmer until it thickens.

4. Can I make this recipe ahead of time?

• Absolutely! You can marinate the chicken in the spice rub a day ahead and store it in the fridge. When ready to cook, follow the baking instructions and brush with BBQ sauce before finishing. This helps enhance the flavor while saving time on busy days.

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