Delicious Bbq Chicken Keto Recipes For Your Next Cookout

BBQ chicken is a family favourite and a staple recipe that never gets old. It's a versatile dish that pairs well with most lunch and dinner sides, and is a great option for those on a low-carb keto diet. While BBQ sauce is typically high in sugar, there are many keto-friendly alternatives available, or you can even make your own.

There are several ways to cook keto BBQ chicken, including grilling, baking, using an air fryer, instant pot, or slow cooker. The key to success is using a meat thermometer to ensure the chicken is cooked through without becoming dry.

This paragraph introduces the topic of keto BBQ chicken recipes, highlighting the popularity of the dish and providing an overview of the cooking methods and key considerations for achieving the best results.

BBQ chicken in the air fryer

Ingredients

• Chicken breasts
• Olive oil/oil spray
• BBQ sauce
• Garlic powder
• Smoked paprika
• Sea salt
• Black pepper
• Cayenne pepper (optional)
• Brown sugar (optional)

Method

• Stir together the garlic powder, paprika, salt, and pepper in a small bowl and set aside.
• If needed, pound the chicken breasts to make them as even in thickness as possible. Pat the chicken dry and spray or brush with olive oil.
• Spread the spice rub over the chicken and gently press it in. Repeat on the other side.
• Spray or brush the basket of the air fryer with olive oil and place the chicken inside, presentation side down.
• Set the air fryer to 360°F and heat for 10 minutes.
• After 10 minutes, flip the chicken and cook for another 8-10 minutes, or until the internal temperature reaches 160°F.
• Generously spread BBQ sauce over the top and sides of the chicken and return to the air fryer for 1-2 minutes.
• Remove the chicken from the air fryer and let it rest for 5 minutes before serving.

Tips

• For best results, use room temperature chicken breasts and ensure they are dry before adding the oil and seasoning.
• Chicken breasts come in different sizes, so adjust the cooking time as needed and use a meat thermometer to check when the chicken is cooked.
• Only add the BBQ sauce towards the end of the cooking process to prevent the chicken from burning.
• Switch up the regular paprika for smoked paprika to bring out the smoky BBQ flavor.
• Store leftover chicken in the refrigerator for 3-4 days or freeze for up to 3 months.

BBQ chicken in the instant pot

Ingredients

• Sugar-free BBQ sauce
• Keto-friendly sweetener (e.g. brown sugar monkfruit)
• Garlic (freshly minced)
• Boneless skinless chicken breasts or other cut of chicken (e.g. chicken thighs)
• Olive oil (optional)
• Salt and black pepper (optional)
• Onion powder (optional)

Method

• Combine your BBQ sauce, vinegar, sweetener, and garlic in a medium-sized bowl.
• Spray the bottom of your Instant Pot with non-stick cooking spray.
• Place your chicken in the pot and pour the sauce over it.
• Put the lid on your Instant Pot and set the time for 12 minutes.
• After the time is up, allow the pressure to release manually for at least 15 minutes.
• Shred the chicken and put it back in the pot, stirring to coat with the sauce.

Tips

• You can season and sear the chicken in the Instant Pot for extra flavour. Simply sprinkle with your favourite all-purpose seasoning, or salt and black pepper. Onion powder and garlic powder are also good options. Then sear on each side in 1 tablespoon of olive oil.
• Use your favourite BBQ sauce! If you are keto, use a sugar-free brand.

Storage and Reheating Instructions

• This recipe reheats well in the microwave. Reheat in 30-second increments until heated to your desired level.
• In an airtight container, you can store this recipe for up to 3 days in the fridge or 3 months in the freezer.

Alternative Cuts of Chicken

This recipe is perfect for any type of chicken you prefer. Chicken thighs or tenders would be delicious, and you can also use bone-in cuts, but these will take longer to cook, and you'll need to debone the chicken before shredding.

BBQ chicken on the grill

Ingredients

• Chicken (bone-in or boneless)
• Keto-friendly BBQ sauce
• Brown sugar substitute
• Salt
• Garlic powder
• Smoked paprika
• Black pepper
• Cayenne pepper
• Oil
• Meat thermometer

Method

• Combine salt, brown sugar substitute, garlic powder, smoked paprika, black pepper, and cayenne pepper in a small bowl.
• Rub the chicken with the seasoning mixture. For best results, do this a day ahead of time.
• Grill the chicken until it reaches an internal temperature of 155-165°F. This should take around 20 minutes, but always use a meat thermometer to check.
• If grilling, brush with BBQ sauce during the last 5 minutes of cooking to prevent burning.
• Let the chicken rest for 5-10 minutes before serving.

Tips

• If you are using charcoal to grill, start heating your charcoal briquettes before you prepare the chicken.
• Place the chicken skin side down over the low burners or on the side of the grill without charcoal briquettes.
• It is important not to move the chicken around while it cooks.
• You can use an indoor grill, but it may take longer to cook the chicken.

BBQ chicken in the oven

Ingredients:

• Chicken breasts, boneless and skinless (about 1 inch thick)
• Olive oil
• Garlic powder
• Onion powder
• Smoked paprika
• Salt
• Black pepper
• BBQ sauce (keto-friendly)

Method:

• Preheat your oven to 400°F and line a large baking sheet with parchment paper.
• In a small bowl, combine the paprika, garlic powder, onion powder, salt, and pepper.
• Coat both sides of the chicken with olive oil and then sprinkle or rub with the spice blend.
• Place the chicken on the prepared baking sheet and roast for 20 minutes.
• Using a pastry brush, brush half of the BBQ sauce on both sides of the chicken and bake for another 10 minutes.
• Brush the tops of the chicken with the remaining BBQ sauce and bake for a further 10-15 minutes, or until the internal temperature reaches 160°F.
• Let the chicken rest for 5-10 minutes before slicing and serving.

Tips:

• For even cooking, ensure your chicken breasts are of a similar thickness. Pound the breasts to create an even thickness of around 1 inch.
• Use the parchment paper for easier cleanup.
• Be careful to avoid cross-contamination when brushing the chicken with BBQ sauce. Do not put the brush back into the bowl of sauce after it has touched the raw chicken.
• Use an instant-read thermometer to ensure your chicken is cooked to the correct temperature.
• If using thinner chicken pieces, reduce the cooking time accordingly.

BBQ chicken in the crockpot

Ingredients:

• Boneless skinless chicken breasts or thighs
• Sugar-free barbecue sauce (plus more for serving)
• Brown sugar sweetener
• White distilled vinegar
• Worcestershire sauce
• Garlic powder
• Onion powder
• Red pepper flakes
• Chicken broth
• Smoked paprika
• Chipotle powder
• Dried rosemary
• Toppings (optional): Bacon crumbles, cheddar cheese, red onions, coleslaw, peppers, various cheeses, cilantro

Method:

• Add the chicken breasts to a slow cooker.
• In a small bowl, whisk together the barbecue sauce, brown sugar sweetener, vinegar, Worcestershire sauce, red pepper flakes, garlic powder, and onion powder.
• Pour the barbecue sauce mixture over the chicken and stir to coat.
• Cover the slow cooker and cook on low for 4 hours or until chicken is easily shredded with a fork.
• Shred the chicken, add your favourite BBQ sauce and toppings, and serve.

Tips:

• You can use chicken thighs instead of breasts.
• You can use chicken broth and seasonings in place of the barbecue sauce mixture.
• You can use frozen chicken, but you will need to increase the cooking time.
• You can store the chicken in an airtight container in the fridge for 3-4 days or freeze for up to 6 months.

Frequently asked questions