Ingredients
Equipment
Method
- Pat the boneless, skinless chicken thighs dry with paper towels. This is crucial for achieving a nice sear. Season generously on all sides with salt and freshly ground black pepper.2 lbs boneless, skinless chicken thighs, to taste salt, to taste freshly ground black pepper
- In a small bowl, whisk together the sugar-free ketchup, apple cider vinegar, sugar-free Worcestershire sauce (or coconut aminos), smoked paprika, garlic powder, onion powder, and cayenne pepper (if using). Taste and adjust seasonings as needed. You’re aiming for a balance of sweet, tangy, and savory.1/4 cup sugar-free ketchup, 2 tablespoons apple cider vinegar, 1 tablespoon Worcestershire sauce (ensure it's sugar-free, or use coconut aminos), 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper
- Heat the olive oil or avocado oil in a large oven-safe skillet over medium-high heat. Once the oil is shimmering, add the chicken thighs in a single layer. Be careful not to overcrowd the skillet; you may need to sear in batches. Sear for about 3-4 minutes per side until nicely browned. This browning adds a wonderful depth of flavor.1 tablespoon olive oil or avocado oil, 2 lbs boneless, skinless chicken thighs
- Remove the skillet from the heat. Pour the prepared BBQ sauce evenly over the seared chicken thighs, ensuring they are well-coated.2 lbs boneless, skinless chicken thighs
- Preheat your oven to 375°F (190°C). Transfer the skillet 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).
- Once removed from the oven, let the Low Carb BBQ Chicken Thighs rest in the skillet for about 5 minutes before serving. This allows the juices to redistribute, resulting in more tender and moist chicken. Garnish with chopped fresh parsley or sliced green onions, and serve with your favorite low-carb sides!chopped fresh parsley, sliced green onions
Notes
Storing and Reheating Tips:
Refrigeration: Once cooled, transfer the chicken thighs and any remaining sauce to an airtight container. They can be stored in the refrigerator for up to 3-4 days.
Reheating in Skillet: For the best results, reheat the chicken in a skillet over medium-low heat, adding a tablespoon or two of water or extra sugar-free BBQ sauce if needed to prevent sticking and to re-moisturize the chicken. Heat until warmed through.
Reheating in Oven: Alternatively, place the chicken in an oven-safe dish, cover with foil, and reheat in a preheated oven at 300°F (150°C) for about 10-15 minutes, or until heated through.
Freezing: If you plan to freeze, cool the chicken completely. Wrap individual thighs or portions tightly in plastic wrap, then place them in a freezer-safe bag or container. They can be frozen for up to 2-3 months. Thaw overnight in the refrigerator before reheating as described above.
Refrigeration: Once cooled, transfer the chicken thighs and any remaining sauce to an airtight container. They can be stored in the refrigerator for up to 3-4 days.
Reheating in Skillet: For the best results, reheat the chicken in a skillet over medium-low heat, adding a tablespoon or two of water or extra sugar-free BBQ sauce if needed to prevent sticking and to re-moisturize the chicken. Heat until warmed through.
Reheating in Oven: Alternatively, place the chicken in an oven-safe dish, cover with foil, and reheat in a preheated oven at 300°F (150°C) for about 10-15 minutes, or until heated through.
Freezing: If you plan to freeze, cool the chicken completely. Wrap individual thighs or portions tightly in plastic wrap, then place them in a freezer-safe bag or container. They can be frozen for up to 2-3 months. Thaw overnight in the refrigerator before reheating as described above.