Easy Low Carb BBQ Chicken Thighs

Enjoy a delicious and satisfying meal with these easy low carb BBQ chicken thighs. This recipe delivers fantastic flavor with minimal effort, perfect for busy weeknights. It’s a quick and tasty way to get your BBQ fix.

Gather these simple items for your low carb BBQ chicken thighs.

• Olive oil
• Medium onion
• Boneless, skinless chicken thighs
• Lower carb BBQ sauce
• Shredded cheese

Make this recipe work for your needs. You can swap ingredients or add extra veggies.

• Olive oil: You can use avocado oil or another cooking oil.
• Onion: If you don’t like onions, you can leave them out. For a deeper flavor, brown the onions well.
• Chicken thighs: Boneless, skinless chicken breasts can work, but cook them carefully to avoid drying out. Bone-in thighs add more flavor but take longer to cook.
• Low carb BBQ sauce: Many brands offer sugar-free or low-sugar options. Check the nutrition labels. You can also make your own homemade low carb BBQ sauce.
• Shredded cheese: Use any cheese you like. A mix of cheeses also works well. Nutritional yeast can be used for a dairy-free option.
• Optional additions: Add sliced mushrooms with the onions for extra flavor and texture.

1. Heat 1 teaspoon of olive oil in a medium skillet over medium heat.
2. Add 1 thinly sliced medium onion to the skillet. Cook for 3-4 minutes, stirring occasionally, until the onions begin to soften. For best flavor, saute until they are brown and caramelized.
3. Season the 5 boneless, skinless chicken thighs with salt and pepper to taste.
4. Place the seasoned chicken thighs into the skillet with the onions.
5. Cover the skillet and cook on medium-low heat for 2-3 minutes.
6. Uncover the skillet. Continue cooking until the chicken reaches an internal temperature of 165 degrees F. This usually takes about 10 more minutes. Allow the chicken to brown for best flavor.
7. Using two forks, shred the chicken directly in the skillet.
8. Stir in ⅓ cup of lower carb BBQ sauce until the shredded chicken is well coated.
9. Top the chicken mixture with ½ cup of shredded cheese.
10. Cover the skillet again for 1-2 minutes to allow the cheese to melt completely.

• Overcooking the chicken: Chicken thighs stay moist better than breasts, but overcooking can still make them tough. Use a meat thermometer to ensure it reaches 165°F without going much higher.
• Using high-sugar BBQ sauce: This will significantly increase the carb count. Always check the nutrition label and opt for low-sugar or sugar-free varieties.
• Not browning the onions: While optional, browning the onions adds a wonderful depth of flavor to your dish. Don’t rush this step if you want the best taste.

• Spicy BBQ: Add a pinch of red pepper flakes or a dash of hot sauce to your BBQ sauce before mixing it with the chicken.
• Smoky Flavor: A little smoked paprika added to the chicken before cooking can give it a nice smoky depth, mimicking traditional BBQ.
• Add Veggies: Sauté bell peppers, mushrooms, or zucchini along with the onions for a more complete meal.

• Serve these low carb BBQ chicken thighs over cauliflower rice for a complete low-carb meal.
• Pair with a side of your favorite low-carb vegetables, like steamed broccoli, green beans, or a fresh salad.
• Enjoy them as is for a quick protein-packed lunch or dinner.
• Serve on low-carb tortillas or lettuce wraps for a handheld option.

Can I make this ahead?

Yes, you can cook the chicken and shred it, then store it in the refrigerator. Add the BBQ sauce and cheese just before serving or reheating to ensure the best texture.

How do I store leftovers?

Store cooled leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.

These low carb BBQ chicken thighs are a simple yet incredibly flavorful meal that everyone will love. Enjoy the delicious taste of BBQ without the high sugar content!

Easy Low Carb BBQ Chicken Thighs

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A flavorful low-carb BBQ chicken thigh recipe with easy steps and minimal ingredients, perfect for a quick weeknight meal. The chicken is sautéed with onions, coated in low-carb BBQ sauce, and topped with cheese for a delicious, family-friendly dish.

• Author: basma
• Prep Time: 10
• Cook Time: 20
• Total Time: 30
• Yield: 3–4 servings 1x
• Category: Quick Dinner Recipes
• Method: Stovetop and Oven
• Cuisine: American
• Diet: Non-vegetarian

Ingredients

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1 teaspoon olive oil
1 medium onion, thinly sliced
5 boneless, skinless chicken thighs
⅓ cup lower carb BBQ sauce
½ cup shredded cheese, cheddar or Monterey Jack

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Instructions

Preheat oven to 375°F (190°C)
Heat olive oil in a skillet over medium heat
Add thinly sliced onion
Sauté until softened, about 3 minutes
Pat chicken thighs dry and season with salt and pepper
Lay chicken thighs in the pan, cook until golden, about 4-5 minutes per side
Add BBQ sauce, stir to coat well
Transfer to a baking dish
Top with shredded cheese
Bake for 15-20 minutes until chicken is cooked through and cheese is melted
Rest for 5 minutes before serving

Notes

Use avocado oil instead of olive oil for a higher smoke point
Omit onions if preferred, or cook them longer for deeper flavor
If using chicken breasts, cook cautiously to prevent drying
For bone-in thighs, increase cooking time by 5-10 minutes
Use a sugar-free BBQ sauce for lower carb count
Nutritional yeast can be used as a dairy-free cheese substitute
Add sliced mushrooms with onions for extra flavor

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 1g
• Sodium: 600mg
• Fat: 15g
• Saturated Fat: 8g
• Carbohydrates: 5g
• Fiber: 2g
• Protein: 20g
• Cholesterol: 115mg