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Keto BBQ Chicken Thighs

Seasoned with a smoky, sugar-free BBQ rub and slathered in a low-carb BBQ sauce, these Keto BBQ Chicken Thighs are perfect for satisfying your barbecue cravings without the guilt. They are juicy, flavorful, and have that beloved BBQ taste.
Course Dinner
Cuisine American
Keyword Keto BBQ Chicken Thighs, Keto Dinner, Low Carb BBQ Chicken, Sugar-Free BBQ
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 400kcal

Equipment

  • Baking sheet
  • Aluminum foil or silicone baking mat
  • Small mixing bowl
  • Measuring spoons
  • Pastry brush
  • Meat thermometer

Ingredients

  • 8 chicken thighs (bone-in, skin-on) 2 lbs / 0.9 kg
  • 2 tbsp olive oil 30 ml
  • 1 tsp garlic powder 3.1 g
  • 1 tsp onion powder 2.1 g
  • 1 tsp smoked paprika 2.3 g
  • ½ tsp cayenne pepper 1.1 g (optional for heat)
  • ½ tsp salt 2.5 g
  • ½ tsp black pepper 1.1 g
  • ½ cup keto-friendly BBQ sauce 120 ml

Instructions

  • Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or a silicone baking mat for easy cleanup.
  • Pat the chicken thighs dry with paper towels to ensure proper seasoning adherence and crispy skin.
  • In a small bowl, mix together the garlic powder, onion powder, smoked paprika, cayenne pepper (if using), salt, and black pepper to create your BBQ rub.
  • Rub each chicken thigh with olive oil, then evenly coat them with the spice mixture.
  • Arrange the chicken thighs on the prepared baking sheet, skin side up.
  • Place the baking sheet in the preheated oven and bake for 25 minutes, or until the internal temperature reaches 165°F (74°C).
  • Remove the chicken from the oven and brush each thigh with the keto-friendly BBQ sauce.
  • Set the oven to broil and return the chicken to the oven for an additional 3-5 minutes or until the BBQ sauce caramelizes slightly. Watch it closely to prevent burning.
  • Remove from the oven and let it rest for a few minutes before serving.

Notes

For the best flavor, use a sugar-free BBQ sauce that is low in carbs to keep this dish keto-friendly.
The optional cayenne pepper can be adjusted to taste, depending on your preference for heat.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.

Nutrition

Calories: 400kcal | Carbohydrates: 5g | Protein: 28g | Fat: 30g | Fiber: 2g | Net Carbs: 3g