Keto Barbecue Chicken Thighs Recipe

Bone-in, skin-on chicken thighs: These provide a rich flavor and juicy texture that is perfect for grilling.

Keto-friendly barbecue sauce: A low-carb alternative to traditional barbecue sauce, ensuring the dish remains keto-compliant.

Olive oil: Used to coat the chicken and help the spices adhere.

Garlic powder: Adds a robust, savory flavor to the chicken.

Onion powder: Enhances the overall taste with a hint of sweetness and depth.

Paprika: Provides a smoky, slightly spicy flavor that complements the barbecue sauce.

Salt: Essential for seasoning and bringing out the flavors of the other ingredients.

Pepper: Adds a touch of heat and balances the flavors.

To achieve perfectly crispy chicken skin, make sure to pat the chicken thighs dry with a paper towel before applying the olive oil mixture. This helps remove excess moisture, allowing the skin to crisp up beautifully on the grill.

• bone-in, skin-on chicken thighs - Substitute with boneless, skinless chicken thighs: This option is still keto-friendly and will cook faster, though it may be slightly less juicy.

• bone-in, skin-on chicken thighs - Substitute with chicken drumsticks: Drumsticks are also keto-friendly and have a similar cooking time and flavor profile.

• keto-friendly barbecue sauce - Substitute with homemade keto barbecue sauce: Making your own sauce allows you to control the ingredients and avoid added sugars.

• keto-friendly barbecue sauce - Substitute with sugar-free hot sauce: For a spicier alternative that is also low in carbs.

• olive oil - Substitute with avocado oil: Avocado oil has a higher smoke point and is also keto-friendly.

• olive oil - Substitute with coconut oil: Coconut oil is another keto-friendly option that adds a slight coconut flavor.

• garlic powder - Substitute with fresh minced garlic: Fresh garlic provides a more robust flavor and is keto-friendly.

• garlic powder - Substitute with shallot powder: Shallot powder offers a milder, sweeter flavor that can complement the dish.

• onion powder - Substitute with dried minced onion: Dried minced onion provides a similar flavor and texture.

• onion powder - Substitute with scallion powder: Scallion powder offers a slightly different but still complementary flavor.

• paprika - Substitute with smoked paprika: Smoked paprika adds a smoky depth to the dish.

• paprika - Substitute with chili powder: Chili powder adds a bit of heat and complexity.

• salt - Substitute with sea salt: Sea salt can provide a different mineral profile and flavor.

• salt - Substitute with Himalayan pink salt: Himalayan pink salt offers a unique flavor and additional minerals.

• pepper - Substitute with white pepper: White pepper has a milder flavor and can be less visually noticeable.

• pepper - Substitute with cayenne pepper: Cayenne pepper adds heat and a different flavor profile.

• Allow the chicken thighs to cool completely before storing. This helps prevent condensation, which can make the chicken soggy.

• Place the cooled chicken thighs in an airtight container. If you have multiple layers, separate them with parchment paper to avoid sticking.

• Store the container in the refrigerator if you plan to consume the chicken within 3-4 days. This keeps the barbecue sauce and spices fresh.

• For longer storage, wrap each chicken thigh individually in plastic wrap or aluminum foil. This provides an extra layer of protection against freezer burn.

• Place the wrapped chicken thighs in a freezer-safe bag or container. Label it with the date to keep track of how long it has been stored.

• Freeze the chicken thighs for up to 3 months. This ensures the best flavor and texture when you reheat them.

• To reheat, thaw the chicken thighs in the refrigerator overnight. This gradual thawing helps maintain the quality of the meat.

• Preheat your oven to 350°F (175°C). Place the chicken thighs on a baking sheet and cover with aluminum foil to prevent drying out.

• Heat the chicken thighs in the oven for about 20-25 minutes, or until they reach an internal temperature of 165°F (75°C). This ensures they are heated through without overcooking.

• For a crispy skin, remove the foil during the last 5 minutes of reheating. This allows the chicken skin to regain its crispiness.

• Optionally, brush with additional keto-friendly barbecue sauce before serving to enhance the flavor and moisture.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the chicken thighs in an oven-safe dish and cover with aluminum foil to retain moisture.
  3. Heat for about 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
  4. For a crispy skin, remove the foil during the last 5 minutes of reheating.

• Stovetop Method:

  1. Heat a skillet over medium heat and add a small amount of olive oil or butter.
  2. Place the chicken thighs in the skillet, skin side down.
  3. Cover and cook for about 5-7 minutes, flipping halfway through, until heated thoroughly.

• Microwave Method:

  1. Place the chicken thighs on a microwave-safe plate.
  2. Cover with a microwave-safe lid or another plate to prevent drying out.
  3. Heat on medium power for 2-3 minutes, checking and turning halfway through, until the internal temperature reaches 165°F (75°C).

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Place the chicken thighs in the air fryer basket in a single layer.
  3. Heat for about 5-7 minutes, or until warmed through and the skin is crispy.

• Sous Vide Method:

  1. Preheat your sous vide machine to 165°F (75°C).
  2. Place the chicken thighs in a vacuum-sealed bag or a resealable bag using the water displacement method.
  3. Submerge the bag in the water bath and heat for about 45 minutes to 1 hour.
  4. For a crispy finish, sear the chicken thighs in a hot skillet with olive oil or butter for 1-2 minutes per side.

• Grill: Used to cook the chicken thighs, providing a smoky flavor and crispy skin.

• Small bowl: Used to mix together the olive oil, garlic powder, onion powder, paprika, salt, and pepper.

• Basting brush: Used to brush the chicken thighs with the olive oil mixture and later with the keto-friendly barbecue sauce.

• Tongs: Used to place the chicken thighs on the grill, flip them, and remove them once cooked.

• Meat thermometer: Used to check the internal temperature of the chicken thighs to ensure they reach 165°F (75°C).

• Cutting board: Used to let the chicken rest after grilling before serving.

• Knife: Used to trim any excess fat or skin from the chicken thighs before grilling, if necessary.

Pre-mix the spices: Combine the garlic powder, onion powder, paprika, salt, and pepper in advance to save time when seasoning the chicken thighs.

Use a meat thermometer: This ensures your chicken reaches the perfect internal temperature of 165°F quickly without overcooking.

Marinate overnight: Let the chicken thighs sit in the olive oil mixture overnight to enhance flavor and reduce prep time on cooking day.

Preheat the grill: Start preheating your grill while you prep the chicken to ensure it’s ready to go when you are.