Low Carb Bbq Chicken Thighs

The smell of smoky barbecue and tender chicken makes my mouth water every time.
These Low Carb BBQ Chicken Thighs are juicy, flavorful, and covered in a sticky-sweet sauce that tastes just like summer.

I made them on the grill one weekend, and no one even guessed they were low carb.
They’re simple, filling, and perfect for a healthy dinner that still feels like a treat.

If you love bold flavor without the guilt, this one’s for you.
Let’s get those thighs sizzling and make something delicious tonight.

Why You’ll Love This Recipe

• Low Carb Friendly: Only 6g net carbs per serving, perfect for keto or low-carb diets.
• Simple Ingredients: Just six basic ingredients you probably have on hand.
• Incredibly Juicy: Chicken thighs stay moist and tender with minimal effort.
• Quick to Make: Ready in under an hour from start to finish.
• Great for Meal Prep: Make extra and use throughout the week in salads, bowls, or as a main dish.

What You Need to Know Before You Start

Prep Time & Cook Time:

• Prep Time: 10 minutes
• Cook Time: 35-40 minutes
• Total Time: 45-50 minutes

Servings: This recipe makes 6 servings (6 chicken thighs). Each thigh serves one person as a main dish. Need more? Simply double the recipe and use a larger baking dish.

Difficulty: Very easy. Perfect for beginners and busy cooks who want tasty results with little effort.

Required Kitchen Tools

• Large baking dish or rimmed baking sheet
• Sharp knife and cutting board
• Measuring cups and spoons
• Small mixing bowl
• Tongs or spatula
• Meat thermometer (optional but helpful)

Ingredients

This recipe uses simple ingredients that create big flavor without the carbs. The chicken thighs provide rich, juicy meat, while the BBQ sauce adds that classic smoky-sweet taste. Here’s everything you’ll need:

• Olive Oil: Helps the chicken brown and adds richness.
• Onion: One medium onion, diced, adds sweetness and depth.
• Chicken Thighs: Six bone-in, skin-on thighs stay extra juicy during cooking.
• BBQ Sauce: Use your favorite low-carb or sugar-free BBQ sauce (check labels for carb counts).
• Shredded Cheese: One cup of cheddar or mozzarella adds creaminess and helps keep carbs low.
• Salt: To taste, enhances all the flavors.
• Pepper: To taste, adds a gentle kick.

Variations for Low Carb BBQ Chicken Thighs

• Try Different Cheeses: Swap cheddar for pepper jack, gouda, or mozzarella for different flavors.
• Add Smoky Flavor: Mix in a pinch of smoked paprika or chipotle powder with the BBQ sauce.
• Use Boneless Thighs: Cut cooking time to 25-30 minutes if using boneless, skinless thighs.
• Add Vegetables: Toss in bell peppers, zucchini, or mushrooms around the chicken for a complete meal.
• Make It Spicy: Add diced jalapeños or hot sauce to the BBQ sauce for extra heat.

How to Make Low Carb BBQ Chicken Thighs Step-by-Step Instructions

1. Prepare Your Oven

Heat your oven to 375 degrees. This temperature cooks the chicken evenly while keeping it tender.

2. Prep the Pan

Drizzle olive oil in your baking dish. Spread the diced onion across the bottom of the dish. The onion will soften and sweeten as it cooks under the chicken.

3. Season the Chicken

Pat the chicken thighs dry with paper towels. Sprinkle both sides with salt and pepper. This simple seasoning brings out the natural chicken flavor.

4. Arrange and Sauce

Place the chicken thighs skin-side up on top of the onions. Brush each thigh generously with BBQ sauce, making sure to coat the tops and sides.

5. Bake

Put the dish in the oven and bake for 30 minutes. The chicken will start to brown and the sauce will begin to caramelize.

6. Add Cheese

After 30 minutes, take the dish out carefully. Sprinkle the shredded cheese evenly over the chicken thighs. Return to the oven for another 5-10 minutes until the cheese melts and bubbles and the chicken reaches 165 degrees inside.

7. Rest and Serve

Let the chicken rest for 5 minutes before serving. This keeps all the juices inside the meat.

Serving and Decoration

How to Serve Low Carb BBQ Chicken Thighs

This dish works well with many low-carb sides and meals:

• With Vegetables: Serve alongside roasted broccoli, cauliflower rice, or a fresh garden salad.
• In a Bowl: Create a low-carb bowl with cauliflower mash, green beans, and the chicken on top.
• With Coleslaw: A tangy vinegar-based slaw complements the sweet BBQ flavor.
• Over Zoodles: Place chicken on zucchini noodles for a complete low-carb dinner.
• With Avocado: Add sliced avocado on the side for healthy fats and creaminess.

Storing Low Carb BBQ Chicken Thighs

• Refrigerator: Store cooked chicken in an airtight container for up to 4 days. Keep any leftover onions and sauce with the chicken.
• Freezer: Freeze cooked chicken (without cheese) for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm in a 350-degree oven for 15 minutes, or microwave individual portions for 1-2 minutes until heated through.

Tips and Tricks for Success

• Pick the Right Sauce: Read labels carefully. Some BBQ sauces have 15-20g of sugar per serving. Look for sugar-free or low-carb versions with 2-4g carbs per serving.
• Keep the Skin On: The skin adds flavor and helps keep the meat moist. You can remove it before eating if you prefer.
• Check the Temperature: Chicken is safely cooked when it reaches 165 degrees inside. A meat thermometer takes the guesswork out.
• Let It Rest: Those 5 minutes of resting time make a real difference in juiciness.
• Use the Drippings: The onions and pan juices at the bottom make a tasty topping for cauliflower rice or vegetables.
• Don’t Skip the Dry Pat: Patting the chicken dry helps the skin get crispy instead of soggy.

Nutrition

Nutrition values are approximate and will vary based on specific brands used, especially BBQ sauce.

Low Carb BBQ Chicken Thighs FAQs