Low Carb BBQ Chicken Thighs
Juicy, smoky Low Carb BBQ Chicken Thighs ready in 30 minutes. Perfect keto dinner with sugar-free BBQ sauce, crispy skin, and only 4g net carbs per serving.
Equipment
- Grill or oven
- Meat thermometer
- Small mixing bowl
- Basting brush
Ingredients
- 8 pieces bone-in skin-on chicken thighs about 2.5 pounds
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons olive oil or avocado oil
- 0.75 cup sugar-free BBQ sauce like G Hughes
- 1 tablespoon apple cider vinegar
- 0.5 teaspoon liquid smoke optional
- 2 tablespoons fresh parsley for garnish
Instructions
- Pat chicken thighs completely dry with paper towels. In a small bowl, mix smoked paprika, garlic powder, onion powder, sea salt, and black pepper. Rub spice blend all over chicken, getting under skin if possible. Let sit 10 minutes.
- Preheat grill to 375°F or oven to 400°F. For grill: place chicken skin-side down, cook 6-7 minutes. Flip and cook 5-6 minutes more. For oven: sear skin-side down in oven-safe skillet 4 minutes, flip, transfer to oven, bake 20-25 minutes.
- While chicken cooks, whisk together sugar-free BBQ sauce, apple cider vinegar, and liquid smoke. Brush generously over both sides during last 3 minutes of cooking.
- Remove when internal temperature reaches 175°F. Let rest 5 minutes before serving. Garnish with fresh parsley.
Notes
- For extra crispy skin, broil 1-2 minutes at the end (watch closely!)
- Marinate in spice rub up to 24 hours for deeper flavor
- Always use meat thermometer for best results
- Store leftovers in fridge up to 4 days or freeze up to 3 months