Juicy Low Carb BBQ Chicken Thighs Recipe For Summer Grilling

Juicy low carb bbq chicken thighs spark memories of backyard gatherings and smoky grilled delights.

Summer’s warmth calls for outdoor cooking that doesn’t compromise your health goals.

Tender meat glazed with rich, tangy sauce promises a delectable meal that satisfies without heavy carbohydrates.

Crispy skin and succulent meat create a perfect protein-packed dish for anyone tracking macronutrients.

Bold flavors emerge from simple ingredients, proving healthy eating can be seriously delicious.

Quick marinades and smart seasoning make this recipe a game-changer for wellness enthusiasts.

She’ll want to bookmark this mouthwatering technique that turns ordinary chicken into a restaurant-worthy sensation.

What Makes Low Carb BBQ Chicken Thighs Work

• Minimal ingredients and straightforward steps make this recipe accessible for both novice and experienced home cooks, requiring just 40 minutes from start to finish.
• Designed for keto and low-carb dieters, this recipe delivers satisfying protein without compromising taste, using sugar-free BBQ sauce to keep carbohydrates in check.
• Easily adaptable for meal prep, picnics, or casual gatherings, these chicken thighs can be served with various side dishes like cauliflower rice or roasted vegetables.

What You’ll Need for BBQ Chicken Thighs

• Chicken Thighs: Juicy protein base with rich flavor, bone-in and skin-on recommended for best taste and texture.

• Smoked Paprika, Garlic Powder, Onion Powder: Provides deep, savory flavor profile with smoky undertones.
• Salt, Black Pepper: Essential seasoning for enhancing overall taste.
• Cayenne Pepper: Optional spicy kick for heat lovers, can be adjusted based on preference.

• Olive Oil: Helps spices adhere to chicken and promotes crispy skin.
• Sugar-Free BBQ Sauce: Low-carb coating that adds tangy flavor without extra carbohydrates.
• Parsley, Green Onions, Lemon Wedges: Optional fresh garnishes for brightness and visual appeal.

Cooking Low Carb BBQ Chicken Thighs

Step 1: Prep Your Cooking Space

Turn on the oven and preheat it to 400°F (200°C).

Cover a baking sheet with aluminum foil, then pat the chicken thighs completely dry using paper towels.

Step 2: Create Flavor Explosion

In a small bowl, mix smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper if desired.

Drizzle olive oil over the chicken and rub it in to coat all surfaces evenly.

Sprinkle the spice mix generously over each thigh, pressing gently to adhere.

Step 3: Bake to Perfection

Arrange the seasoned chicken thighs skin-side up on the prepared baking sheet.

Bake for 25 to 30 minutes, or until the internal temperature reaches 165°F (74°C).

Step 4: Sauce It Up

Brush each piece of chicken with a thick layer of sugar-free BBQ sauce.

Return the tray to the oven and bake for an additional 5 to 10 minutes until the sauce bubbles and caramelizes.

Step 5: Crisp and Finish

Switch the oven to the broil setting and broil the chicken for 2 to 3 minutes.

Watch closely to avoid burning, letting the skin crisp up beautifully.

Step 6: Plate and Serve

Remove the chicken from the oven and let it rest for a few minutes before serving.

Garnish with fresh parsley, chopped green onions, or lemon wedges if you like.

BBQ Chicken Tips You Should Know

• Master Meat Drying: Pat chicken thighs completely dry to achieve crispy, golden-brown skin that locks in delicious flavors.
• Boost Seasoning Impact: Rub olive oil before sprinkling spices to help seasonings adhere better and create a more intense flavor profile.
• Control Cooking Temperature: Use a meat thermometer to ensure chicken reaches 165F, preventing undercooked meat and guaranteeing food safety.
• Prevent Sauce Burning: Apply sugar-free BBQ sauce during the last 5-10 minutes of cooking to avoid charring and maintain a perfect caramelized glaze.
• Customize Heat Level: Adjust cayenne pepper quantity to match your personal spice tolerance, making the dish adaptable for different flavor preferences.

Storing and Reheating BBQ Chicken Thighs

• Store leftover chicken thighs in an airtight container within two hours of cooking, keeping them fresh for 3-4 days in the refrigerator.
• Wrap individual chicken thighs tightly in plastic wrap, then place in a freezer-safe bag, preserving them for up to 3 months.
• Warm chicken thighs at 350F for 10-15 minutes, covering with foil to prevent drying out and maintain juiciness.
• Heat on medium power in 30-second intervals, checking temperature to avoid overcooking and preserve tender texture.

What to Eat with BBQ Chicken Thighs

• Low Carb BBQ Chicken Thighs
• Create a zesty, low-carb coleslaw with shredded cabbage, apple cider vinegar, and a touch of sugar-free sweetener to complement the smoky chicken.
• Roast asparagus with olive oil, garlic, and lemon zest as a perfect low-carb side that adds fresh, green crunch to the rich chicken.
• Whip creamy cauliflower mash with butter, cream cheese, and herbs to provide a smooth, comforting base that balances the bold BBQ flavors.
• Pour a chilled glass of unsweetened iced tea with a squeeze of lemon or a crisp, dry white wine like Sauvignon Blanc to cut through the chicken's richness.

Ways to Vary BBQ Chicken Thighs

• Spicy Herb Chicken: Replace BBQ sauce with a homemade herb-infused sauce using fresh rosemary, thyme, and hot pepper flakes for a zesty kick.
• Mediterranean Low-Carb Option: Swap spice blend with za'atar seasoning and top with crumbled feta cheese for a Middle Eastern-inspired version.
• Keto-Friendly Citrus Marinade: Substitute BBQ sauce with a lemon-garlic marinade using olive oil, fresh lemon juice, and minced garlic to keep the dish low-carb and vibrant.
• Dairy-Free Protein Boost: Use coconut aminos instead of BBQ sauce and add extra cayenne for heat, making the recipe suitable for those avoiding dairy and seeking an intense flavor profile.

Low Carb Bbq Chicken Thighs Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.6 from 32 reviews

• Total Time: 50 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Sizzling Low Carb BBQ Chicken Thighs deliver maximum flavor without compromising health goals. Juicy meat glazed with smoky, tangy sauce promises a delightful meal you’ll crave again and again.

---

Ingredients

Scale 1x2x3x

Main Proteins:

• 6 bone-in, skin-on chicken thighs

Seasonings and Spices:

• 1 teaspoon (5 milliliters) smoked paprika
• 1 teaspoon (5 milliliters) garlic powder
• 1 teaspoon (5 milliliters) onion powder
• ½ teaspoon (2.5 milliliters) salt
• ½ teaspoon (2.5 milliliters) black pepper

Cooking and Finishing Ingredients:

• 1 cup (240 milliliters) sugar-free BBQ sauce
• 1 tablespoon (15 milliliters) olive oil
• Optional garnish: chopped fresh parsley

Cook Mode Prevent your screen from going dark

---

Instructions

1. Prepare the kitchen workspace by arranging oven rack in middle position and preheating to 400F (200C), then cover a baking sheet with aluminum foil for simplified cleanup.
2. Thoroughly blot chicken thighs using paper towels, eliminating excess moisture to promote optimal exterior crispness.
3. Create a robust spice blend by mixing smoked paprika, garlic powder, onion powder, salt, black pepper, and optional cayenne in a small mixing bowl.
4. Massage olive oil across chicken thighs, ensuring complete and even coating, then generously distribute spice mixture over entire surface of meat.
5. Arrange seasoned chicken thighs skin-side up on prepared baking sheet, maintaining slight separation between pieces for consistent heat circulation.
6. Roast chicken in preheated oven for 25-30 minutes, monitoring internal temperature until it precisely reaches 165F (74C), indicating complete cooking.
7. Liberally brush sugar-free BBQ sauce over cooked chicken, returning to oven for additional 5-10 minutes to allow sauce to caramelize and develop rich, sticky texture.
8. Optional: Activate broiler function and position chicken close to heat source for 2-3 minutes, creating exceptionally crisp exterior while carefully preventing burning.
9. Extract chicken from oven, allowing brief resting period to redistribute internal juices and stabilize temperature.
10. Enhance presentation by garnishing with fresh parsley, chopped green onions, or complementary lemon wedges before serving.

Notes

• Always pat chicken thighs completely dry to achieve maximum crispiness and help spices adhere better during cooking.
• Adjust cayenne pepper quantity based on personal heat tolerance, ensuring a balanced flavor without overwhelming spiciness.
• Use a meat thermometer to precisely check internal temperature, preventing overcooking and maintaining juicy chicken texture.
• Select high-quality sugar-free BBQ sauce with minimal artificial ingredients for authentic low-carb and healthier meal preparation.

• Prep Time: 10 minutes
• Cook Time: 35-40 minutes
• Category: Dinner, Lunch
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 400
• Sugar: 2g
• Sodium: 600mg
• Fat: 30g
• Saturated Fat: 8g
• Unsaturated Fat: 20g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 30g
• Cholesterol: 130mg