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Close up square overhead photo of keto bbq chicken.
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5 from 4 votes

Keto BBQ Chicken

This Keto BBQ Chicken is something the whole family loves and is so easy to make that even my teenage boys can handle it. If you are short on time and don't want to make sauce, this is the brand I recommend.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main
Cuisine: American
Keyword: BBQ
Servings: 8
Calories: 178kcal
Author: Wendy Polisi

Equipment

Ingredients

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

      Please note:  Nutritional information does not include the BBQ sauce so that you can account for the brand that you use.  Sugar alcohols in the sugar substitute have been subtracted.  Actual cook time will depend on the method of cooking and whether you are using bone in chicken or boneless as well as light or dark meat.

      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

      Calories: 178kcal | Carbohydrates: 1g | Protein: 15g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 61mg | Sodium: 930mg | Potassium: 164mg | Fiber: 1g | Sugar: 1g | Vitamin A: 263IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg