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Low Carb BBQ Chicken Thighs

Low Carb BBQ Chicken Thighs

Tender, juicy chicken coated in a delicious, sugar-free BBQ sauce, making it a go-to for anyone following a ketogenic or low-carb lifestyle. Your perfect weeknight solution for a flavor-packed, guilt-free meal that’s both incredibly easy to make and delightfully satisfying.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

Chicken
  • 1.5 lbs boneless, skinless chicken thighs
Sauce and Spices
  • 1/4 cup sugar-free BBQ sauce look for brands sweetened with erythritol, stevia, or monk fruit
  • 1 tablespoon olive oil or avocado oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne pepper optional, for a touch of heat
  • to taste salt
  • to taste freshly ground black pepper
Garnish (Optional)
  • fresh parsley or cilantro, chopped for garnish

Equipment

  • Oven-safe skillet
  • Small Bowl
  • Paper towels
  • Baking dish (if not using oven-safe skillet)

Method
 

  1. Preheat your oven to 400°F (200°C). Pat the chicken thighs completely dry with paper towels. This is a crucial step for achieving a good sear and ensuring the sauce adheres well. In a small bowl, mix together the smoked paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper.
    1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper, to taste salt, to taste freshly ground black pepper
  2. Generously coat the dried chicken thighs with the spice mixture, ensuring each piece is evenly seasoned on all sides.
    1.5 lbs boneless, skinless chicken thighs
  3. Heat the olive oil or avocado oil in an oven-safe skillet over medium-high heat. Once the oil is shimmering, carefully add the seasoned chicken thighs to the skillet. Sear for 2-3 minutes per side, until a nice golden-brown crust forms. This step adds an extra layer of flavor and texture. If you don't have an oven-safe skillet, you can sear in a regular skillet and then transfer the chicken to a baking dish.
    1 tablespoon olive oil or avocado oil, 1.5 lbs boneless, skinless chicken thighs
  4. Remove the skillet from the heat. Spoon the sugar-free BBQ sauce evenly over the seared chicken thighs, ensuring they are well coated.
    1/4 cup sugar-free BBQ sauce, 1.5 lbs boneless, skinless chicken thighs
  5. Transfer the skillet (or baking dish) to the preheated oven. Bake for 20-25 minutes, or until the chicken is cooked through and the sauce is bubbly and slightly caramelized. The internal temperature of the chicken should reach 165°F (74°C).
    1.5 lbs boneless, skinless chicken thighs
  6. Once cooked, remove the skillet from the oven. Let the chicken rest for 5 minutes before serving. This allows the juices to redistribute, resulting in even more tender and flavorful chicken. Garnish with fresh chopped parsley or cilantro, if desired.
    fresh parsley or cilantro, chopped

Notes

Store cooled chicken in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a skillet or oven. Freeze for 2-3 months.