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Healthy Low-Carb BBQ Chicken Thighs Recipe Easy Sugar-Free Sauce Included

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Juicy, tender chicken thighs with a crispy skin and a tangy, smoky sugar-free BBQ sauce. Perfect for a healthy, low-carb meal that’s quick and easy to prepare.

Ingredients

Scale
  • 2 pounds bone-in, skin-on chicken thighs
  • 2 tablespoons olive oil
  • Salt and black pepper to taste
  • 1/2 cup sugar-free ketchup (e.g., Heinz Sugar-Free)
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon Worcestershire sauce (optional)
  • A few drops liquid smoke
  • 1/2 teaspoon stevia or monk fruit sweetener
  • Optional: fresh parsley or chives for garnish
  • Optional: lime wedges for serving

Instructions

  1. Preheat your oven to 425°F (220°C). If broiling, set the oven to broil and position the rack about 6 inches (15 cm) from the heat source.
  2. Pat the chicken thighs dry with paper towels and season generously with salt and black pepper on both sides.
  3. In a mixing bowl, whisk together sugar-free ketchup, apple cider vinegar, smoked paprika, garlic powder, onion powder, Worcestershire sauce, liquid smoke, and sweetener. Taste and adjust seasoning if needed.
  4. Brush the sauce generously over the skin side of each thigh, reserving some sauce for basting later.
  5. Place the thighs skin-side up on a wire rack set over a baking sheet. If no rack is available, place directly on a foil-lined baking sheet.
  6. Roast or broil the chicken for 25-30 minutes. About halfway through cooking, baste the thighs with the reserved sauce. If broiling, watch carefully to prevent burning and flip once for even charring.
  7. Check for doneness using an instant-read thermometer inserted into the thickest part of the thigh; it should read 165°F (74°C). Alternatively, pierce the meat to ensure juices run clear.
  8. Remove from the oven and let the chicken rest for 5 minutes before serving.
  9. Garnish with fresh parsley or chives and serve with lime wedges if desired.

Notes

Dry the chicken skin thoroughly before seasoning to ensure crispiness. Use high heat (425°F or broil) for the best crispy skin. Baste the chicken with sauce halfway through cooking to build flavor layers. If sauce chars too quickly, loosely cover with foil. Rest chicken 5 minutes before serving to keep it juicy. For grilling, cook 6-8 minutes per side and baste near the end.

Nutrition

Keywords: low-carb, BBQ chicken, sugar-free sauce, healthy chicken thighs, keto, paleo, gluten-free, easy dinner

Find it online: https://tastypierecipes.com/healthy-low-carb-bbq-chicken-thighs-recipe-easy-sugar-free-sauce-included/