Keto & Low-Carb BBQ Chicken Recipe
Introduction
This Keto & Low-Carb BBQ Chicken Recipe delivers all the smoky, tangy flavor of classic barbecue without the sugar or carbs. Perfect for meal prep, family dinners, or summer grilling.
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 tbsp olive oil
- 1/2 cup sugar-free BBQ sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- Salt and freshly ground black pepper, to taste
Instructions
- In a bowl, whisk together olive oil, sugar-free BBQ sauce, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Place chicken breasts in a resealable bag or shallow dish. Pour marinade over chicken, coating evenly. Marinate 30 minutes (or up to 2 hours in the fridge).
- Preheat grill to medium-high heat (400°F/200°C). Oil the grates to prevent sticking.
- Grill chicken 6–8 minutes per side, or until internal temperature reaches 165°F (74°C). Brush with extra BBQ sauce in the last 2 minutes of cooking.
- Remove from grill and let rest 5 minutes before slicing. Serve hot.
Nutrition Facts (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Fat | 14 g |
| Protein | 30 g |
| Total Carbs | 4 g |
| Net Carbs | 3 g |
| Sugar | 2 g |
FAQ
Can I use chicken thighs instead of breasts?
Yes! Boneless thighs work great; grill 5–7 minutes per side until they reach 165°F.
How long does it keep?
Store in an airtight container in the fridge for up to 3–4 days, making it ideal for meal prep.
Can I bake this instead of grilling?
Absolutely. Preheat oven to 400°F (200°C) and bake for 20–25 minutes, brushing with sauce halfway through.
Is the BBQ sauce keto-friendly?
Yes. Use a certified sugar-free BBQ sauce to keep carbs and sugars low without sacrificing flavor.
