Description
Juicy, smoky, and guilt-free. These Low Carb BBQ Chicken Thighs deliver all the finger-licking goodness without the carb overload.
Ingredients
Scale
- 2 lbs bone-in, skin-on chicken thighs (about 6–8 thighs)
- 2 tbsp olive oil
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp sea salt
- ½ tsp black pepper
- ½ tsp cayenne pepper (optional)
- ½ cup sugar-free ketchup
- 3 tbsp apple cider vinegar
- 2 tbsp brown sugar substitute
- 1 tbsp Worcestershire sauce
- 1 tbsp liquid smoke (optional)
- 1 tbsp Dijon mustard
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- ½ tsp black pepper
- ¼ tsp xanthan gum (optional)
Instructions
- Pat chicken thighs dry with paper towels. Mix smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne in a small bowl.
- Drizzle chicken with olive oil, then rub with spice mixture. Let rest at room temperature for 20-30 minutes.
- In a saucepan over medium heat, combine all BBQ sauce ingredients except xanthan gum. Simmer for 10-15 minutes until slightly thickened.
- If using xanthan gum, whisk it in to thicken sauce further. Remove from heat.
- For grilling: Preheat grill to medium-high (400°F). Place chicken skin-side down and cook for 5-7 minutes until crispy.
- Flip chicken, reduce heat or move to indirect heat, and continue cooking 15-20 minutes until internal temperature reaches 170°F.
- For oven method: Preheat oven to 425°F. Place chicken skin-side up on a rack over a foil-lined baking sheet. Bake 35-40 minutes until internal temperature reaches 170°F.
- During the last 5 minutes of cooking, brush chicken with BBQ sauce on both sides.
- Remove from heat and let rest 5-10 minutes before serving.
- Serve with additional warm BBQ sauce and your favorite low-carb sides.