This Keto BBQ Chicken is a staple recipe that never gets old. It pairs well with most lunch and dinner sides, making it a versatile recipe to keep in your arsenal. Since it is something that both kids and adults can agree on, it is no surprise that it has become a year-round staple in my weeknight dinner repertoire. I like to use my homemade Keto Barbecue Sauce, but for those times when you need a dish you can throw together in a flash, I'm sharing my favorite clean option below. This recipe is super-versatile. You can cook it on the grill, in your air fryer, Instant Pot, or in the oven.
BBQ Chicken Keto Style!
When I first started experimenting with a low carb diet, I often found myself cooking one meal for myself and a completely different meal for the rest of the family.
As much as I love to cook, I quickly realized that this was not a sustainable practice.
For starters, there were way too many days when I would be so tired after I'd prepared food for the family that I'd just give in and eat what they were having. (My low carb journey has most definitely not been a direct line where I started and never looked back. It is something I've been playing with for years before finally realizing that it is how I feel best.)
And it also got very expensive.
Since then, I try to great meals that have a base that the whole family will love. Then if my teenage boys - who eat, well, like teenage boys - want to make a carb-y side for themselves they can do that.
This Low Carb BBQ Chicken is the perfect example of a dish that works for the whole family!
For a rich and smoky flavor, I like to use my Keto BBQ Sauce. However, if you are short on time, feel free to sub in any keto-friendly BBQ Sauce. (I've linked to my pick below.)
Can I Make BBQ Chicken in the Air Fryer?
Absolutely! Not only is it super-easy, the chicken comes out perfectly crispy. I especially like to air fry when I am using bone in chicken, but it works well with any cut.
Can I Make This in the Instant Pot?
Yes! The Instant Pot yields super-tender chicken that never fails to satisfy. It works well with all cuts of chicken.
Variations for This Recipe
- For a spicier dish, add 1 finely diced chipotle chili pepper to your BBQ Sauce. If you really like the heat you can add two.
- For a smokier flavor, add in 2 teaspoons of liquid smoke and an additional teaspoon of smoked paprika to your BBQ sauce.
- To make Instant Pot Shredded BBQ Chicken Boneless Breast or thighs, stir together 1 cup of BBQ Sauce and 1 cup of water. Add the seasoned chicken to your instant pot and pour the BBQ Sauce over it. Select High Pressure and cook for 6 minutes. Let the pressure release naturally for 7 minutes, and then quickly release the remaining pressure. Transfer to a plate and shred.
Tips and Tricks
- If you are grilling, make sure you use indirect heat and grill slowly. Always baste at the end to prevent burning.
- Always use an instant-read thermometer to check the temperature of your meat and make sure that it is done.
- Make sure you adjust your cooking time for what you are actually cooking and don't skip that instant-read thermometer. Most often, breast gets overcooked before legs are done.
- Many people believe that you should rinse chicken prior to cooking, but experts believe that due to the risk of contaminating other areas of your kitchen, this carries more risk than benefits.
- Look for Grade A birds that are raised free of cages, antibiotics, and hormones. If you can afford it, organic and free-range is best. Smell the chicken before cooking. It should not have any odor.
How to Make Keto BBQ Chicken
Please see the recipe card at the bottom of the post for full instructions, including how to make this in the oven, on the grill, or in your air fryer.
To Make This Recipe You Will Need:
- Sea Salt
- Brown Sugar Substitute
- Garlic Powder
- Smoked Paprika
- Black Pepper
- Cayenne Pepper
- Chicken
- Keto-Friendly BBQ Sauce
1 First, combine salt, brown sugar substitute, garlic powder, smoked paprika, black pepper and cayenne pepper in a small bowl.
2 Next, rub the chicken with the seasoning mixture. If possible, do this a day ahead of time.
3 After that cook the chicken. Either grill or bake it until an instant-read thermometer reads 155 - 165 degrees.
4 If grilling, brush with BBQ Sauce in the last 5 minutes of cooking. If baking, baste every 5 to 10 minutes.
If You Like This Recipe You May Also Like:
- I simple salad is perfect with this recipe, and this Keto Caesar Dressing makes throwing a delicious one together a cinch.
- This Keto Chicken Broccoli Casserole is another recipe that both kids and adults love. Perfect for a school night!
- I may sound like an odd combination, but sometimes I like to top this chicken with Keto Pimento Cheese.
- This Keto Lemon Chicken is so easy to make, but special enough that you can serve it to company.
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Low Carb Barbecue Chicken Recipe
We eat a lot of chicken in our house, since it is filling, economical and something that everyone can agree one. This Keto BBQ Chicken is something the whole family loves and is so easy to make that even my teenage boys can handle it. I like to make the BBQ sauce on the weekend so that this recipe can be thrown together in a flash. I use my homemade sauce, but if you are short on top, feel free to substitute in any keto-friendly version. I keep these sauces on hand for when I don't have a moment to spare.
Keto BBQ Chicken
Equipment
- Grill
- Mixing Bowls
Ingredients
- 1 tablespoon sea salt
- 1 tablespoon brown sugar substitute
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon black pepper
- ¼ teaspoon cayenne pepper
- 3 pounds chicken cut into pieces (bone in or bone out)
- 1 cup Keto Barbecue Sauce divided
Instructions
- In a small bowl combine salt, brown sugar substitute, garlic powder, smoked paprika, black pepper and cayenne pepper. Rub all over the chicken pieces. (I like to do this a day ahead of time.)
- Divide the BBQ sauce into two. You will use half for brushing and half for serving.
INSTANT POT
- Place 1 cup of water in the bottom of the Instant Pot. Place the trivet in the pot to prevent the chicken from touching the base. Place the lid on the pot and set the valve to pressure.
- Cook at high pressure for 7 minutes for boneless chicken or 15 minutes for bone-in and do a quick release.
- Preheat the broiler and broil for 4 minutes, until it begins to brown.
- Brush with the half of the sauce and flip. Broil for another 2 to 5 minutes. Serve with the remaining sauce.
GRILLING INSTRUCTIONS
For Bone-In
- Cook chicken, occasionally turning, over indirect heat for about 20 minutes, until the thermometer reads 165 degrees. (You can also use a grill pan.)
- Brush with the barbecue sauce during the last 5 minutes of cooking. Serve with the remaining barbecue sauce.
For Boneless
- Grill, occasionally turning, for 10 minutes or until the thermometer reads 165 degrees. Turn at the halfway point.
- Brush with the barbecue sauce during the last 5 minutes of cooking. Serve with the remaining barbecue sauce.
BAKING INSTRUCTIONS
- Preheat the oven to 420 degrees.
- Like a baking sheet with parchment paper and place a rack on it.
For Bone-In
- Cook, the chicken for 15 minutes. Brush the chicken with sauce, and roast for 40 minutes longer, continuing to baste every 10 minutes or so until a thermometer reaches 165 degrees. Serve with remaining barbecue sauce.
For Boneless
- Cook 22 minutes, or until the instant-read thermometer reaches 165 degrees. Baste every 5 minutes or so.
AIR FRYER INSTRUCTIONS
For Bone-In
- Preheat your air fryer to 400 degrees. Arrange the chicken in a single layer. Cook for 10 minutes. Flip and cook for another 6 to 8 minutes, until the internal temperature reaches 160 degrees. Brush the sauce on during the last 3 minutes of cooking.
For Boneless
- Preheat your air fryer to 400 degrees. Arrange the chicken in a single layer in your air fryer. Cook for 7 minutes. Flip and cook for another 5 to 7 minutes, until the internal temperature reaches 160 degrees. Brush the sauce on in the last 3 minutes of cooking.
Notes
Variations
- For a spicier dish, add 1 finely diced chipotle chili pepper to your BBQ Sauce. If you really like the heat you can add two.
- For a smokier flavor, add in 2 teaspoons of liquid smoke and an additional teaspoon of smoked paprika to your BBQ sauce.
- To make Instant Pot Shredded BBQ Chicken Boneless Breast or thighs, stir together 1 cup of BBQ Sauce and 1 cup of water. Add the seasoned chicken to your instant pot and pour the BBQ Sauce over it. Select High Pressure and cook for 6 minutes. Let the pressure release naturally for 7 minutes, and then quickly release the remaining pressure. Transfer to a plate and shred.
Tips
- If you are grilling, make sure you use indirect heat and grill slowly. Always baste at the end to prevent burning.
- Always use an instant-read thermometer to check the temperature of your meat and make sure that it is done.
- Make sure you adjust your cooking time for what you are actually cooking and again, use an instant-read thermometer. Most often, breast gets overcooked before legs are done.
- Many people believe that you should rinse chicken prior to cooking, but experts believe that due to the risk of contaminating other areas of your kitchen, this carries more risk than benefits.
- Look for Grade A birds that are raised free of cages, antibiotics, and hormones. If you can afford it, organic and free-range is best. Smell the chicken before cooking. It should not have any odor.
Nutrition
Other Low Carb Chicken Recipes to Try:
- This Low Carb Chicken and Sausage Gumbo from GeniaBeMe looks like a flavor-packed meal and a great way to mix up your dinner routine.
- Who needs take out when you have this Low Carb Orange Chicken from I Breathe I'm Hungry. (By the way, if you are looking for a Keto Cookbook, her book is simply amazing.)
- This Chicken with Bacon Mustard Sauce from Julias Album is pure comfort food.
This post was originally published August 2019. It was updated April 2020.
Lohas Canada
Oh you had me at smoked paprika! It is my favorite to add to everything. This recipe looks good and I'll have to give it a go
dreaming.loud
This keto chicken recipe looks so delicious and easy to prepare. Thanks for sharing it, I would love to try it.
Lavern Moore
Yummy, this seems like a fantastic recipe to try. Easy, fast, and fun to make!
Lyanna Soria
Preparing food can be hard especially if you have a big family. That Keto bbq chicken looks delicious, I'm sure the whole family loved it.
Emman Damian
Keto BBQ Chicken looks like a 5 star dish for me. It looks so yummy and tasty!
Emily Fata
Though I'm vegetarian, this marinade looks incredible! I think I'll try it with tofu, or even over grilled veggies!
Myrah Duque
I love doing the Keto diet! this chicken recipe looks amazing and so easy to make.. Thanks for sharing it, I would love to try it.
Cam
This Keto BBQ Chicken recipe was absolutely delicious! I used a sous vide to cook my chicken breasts to really soak up those BBQ flavors and then finished the chicken off in the oven topped with the remaining BBQ sauce and some sharp cheddar cheese. Yum!