Barbecue Chicken On Keto: Is It Possible?

Barbecue chicken is a popular dish, but can you still enjoy it while following a keto diet? The answer is yes! By using a keto-friendly barbecue sauce and some simple cooking methods, you can make a delicious and juicy barbecue chicken that the whole family will love.

The key to making keto barbecue chicken is to use a low-carb barbecue sauce. Many store-bought sauces are loaded with sugar and high fructose corn syrup, so it's important to check the ingredient list and nutrition information. Alternatively, you can make your own keto BBQ sauce at home, giving you full control over the ingredients and allowing you to customize the flavor to your taste.

When it comes to cooking the chicken, there are several methods you can use. Grilling is a popular option, as it helps lock in the moisture and gives the chicken a nice char. You can also use an indoor grill, an air fryer, an instant pot, or simply bake it in the oven.

So, if you're following a keto diet, there's no need to miss out on the delicious flavors of barbecue chicken. With a few simple substitutions and cooking techniques, you can enjoy a juicy and flavorful meal that fits perfectly within your dietary restrictions.

BBQ chicken in the air fryer

BBQ chicken is a keto-friendly meal, but it's important to be mindful of the sauce you use as many store-bought options contain high levels of sugar. Luckily, making your own keto-friendly BBQ sauce is easy and allows you to control the ingredients used.

Now, here is a detailed guide on how to make BBQ chicken in an air fryer:

Ingredients:

• Chicken breasts or thighs (boneless and skinless)
• BBQ sauce (keto-friendly)
• Olive oil or cooking spray
• Spices (garlic powder, smoked paprika, salt, black pepper, and cayenne pepper)

Instructions:

• Combine the spices in a small bowl and mix well. You can adjust the amounts of each spice to suit your taste preferences.
• Pat the chicken dry with a paper towel.
• Spray or brush both sides of the chicken with olive oil or cooking spray.
• Sprinkle the spice mixture over the chicken and gently press it into the meat. Ensure the chicken is well-coated.
• Preheat your air fryer to 360-400°F (182-204°C).
• Place the chicken in the air fryer basket in a single layer, presentation side down.
• Cook for 10 minutes, then flip the chicken.
• Cook for an additional 6-10 minutes, or until the internal temperature of the chicken reaches 160-165°F (71-74°C).
• Brush BBQ sauce generously over the chicken and return to the air fryer for 1-2 minutes to heat the sauce.
• Remove the chicken from the air fryer and let it rest for 5 minutes before serving.

Tips:

• For even cooking, pound the chicken to an even thickness before seasoning.
• Use room temperature chicken for more consistent cooking.
• Chicken breasts come in various sizes, so adjust the cooking time as needed. Use a meat thermometer to ensure the chicken is cooked to the recommended internal temperature.
• Do not cook the chicken with BBQ sauce for the entire time, as it may burn. Only add the sauce during the last few minutes of cooking.
• For a smokier flavour, use smoked paprika in your spice mixture.

BBQ chicken in the instant pot

BBQ chicken is a great keto-friendly meal, but the sauce you use is important. Most barbecue sauces are packed with sugar, so a keto-friendly alternative is needed.

Ingredients:

• 1 cup of chicken broth or water
• 2 lbs of chicken thighs
• 1 lb of chicken breast
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of paprika
• 1/2 teaspoon of salt
• 1 and 1/2 cups of BBQ sauce
• 1/2 cup of grated onion plus juice
• 2-3 tablespoons of brown sugar
• 2 teaspoons of Worcestershire sauce

Method:

Place the ingredients in the instant pot in the following order: chicken broth (or water), chicken, onion powder, garlic powder, paprika, salt, BBQ sauce, grated onion, brown sugar, and Worcestershire sauce. Do not stir—you want the water to stay at the bottom of the pot so the instant pot comes to pressure.

Place the lid on the instant pot, ensuring the valve is in the sealing position. Press manual (high pressure) and set the cook time to 15 minutes.

Let the pressure naturally release for 10 minutes, then quick-release the remaining pressure.

Remove the chicken and shred it. If the sauce needs to be thicker, reduce the liquid by pressing the "saute" button and simmering, stirring often, until thickened. Add the shredded meat back into the sauce.

Tips:

• Use gluten-free Worcestershire sauce.
• Choose a BBQ sauce without high-fructose corn syrup.
• A combination of chicken breasts and thighs will make the dish more moist.
• For a sweeter BBQ chicken, add 1-2 tablespoons of brown sugar before cooking.
• For a smokier flavor, add 2 teaspoons of liquid smoke and an additional teaspoon of smoked paprika to your BBQ sauce.
• For a spicier dish, add 1 finely diced chipotle chili pepper to your BBQ sauce.

BBQ chicken on the grill

BBQ chicken is a great option for a keto diet, as long as you use a low-carb barbecue sauce. Most store-bought barbecue sauces are loaded with sugar, so it's best to make your own keto-friendly sauce or carefully read the labels to find a suitable alternative.

Ingredients:

• Chicken: You can use chicken tenderloins, boneless skinless chicken breasts, or bone-in chicken pieces.
• Oil: Vegetable oil or olive oil will help the spices stick to the chicken and keep it moist during cooking.
• Seasonings: A combination of smoked paprika, garlic powder, onion powder, salt, and pepper is perfect for a keto BBQ rub. You can also add light brown sugar, cumin, chili powder, and cayenne pepper for extra flavour.
• BBQ sauce: Use a store-bought keto BBQ sauce or make your own.

Instructions:

• Prepare the chicken: If using chicken breasts, pound them to an even thickness of about 1/2 inch. This helps tenderize the meat and ensures even cooking. For bone-in chicken pieces, simply remove them from the refrigerator about 30 minutes before grilling to allow them to come to room temperature.
• Make the marinade: In a large bowl, combine the oil, garlic, salt, and seasonings. Place the chicken in the bowl and toss until it is evenly coated with the marinade. Cover the bowl and refrigerate for at least 6 hours or up to 24 hours for the best flavour.
• Preheat the grill: Set your grill to high heat and oil the grates to prevent sticking.
• Grill the chicken: Place the chicken on the preheated grill and cook for 2 to 3 minutes. If using chicken breasts, sear them first, skin-side down, to get those beautiful grill marks.
• Flip and baste: After the initial cooking, flip the chicken and brush it with some of the barbecue sauce. Cook for an additional 2 to 3 minutes.
• Repeat as needed: Depending on the size of your chicken pieces and the heat of your grill, you may need to repeat the process of flipping and basting a few times until the chicken is cooked through.
• Final sear (optional): For an extra crispy skin, finish the chicken with a final sear on the hot side of the grill. Place the chicken, skin side down, on the hot part of the grill for about a minute or two, until slightly charred.
• Rest and serve: Remove the chicken from the grill and let it rest for at least 5 minutes before serving. Serve with any remaining barbecue sauce on the side.

Tips for the best BBQ chicken:

• Use indirect heat: BBQ chicken is best cooked slowly over indirect heat. If using a charcoal or gas grill, set up a two-zone fire with one side hotter than the other. Sear the chicken over direct heat first, then move it to the cooler side to finish cooking.
• Monitor the temperature: Use a meat thermometer to check the internal temperature of the chicken. It is done when it reaches an internal temperature of 165°F (74°C).
• Don't overcook: BBQ chicken is best when it's moist and tender. Avoid overcooking by monitoring the temperature and removing the chicken from the grill when it's done.
• Baste generously: Basting the chicken with barbecue sauce as it cooks adds flavour and helps keep it moist. Be generous with the sauce and baste often!

BBQ chicken casserole

Ingredients:

• Chicken Breasts
• Bacon
• Cheese (Monterey Jack and Sharp Cheddar)
• BBQ Sauce (sugar-free)
• Garlic Seasoning
• Salt and Pepper
• Parsley

Method:

• Cook the chicken breasts in a slow cooker for six hours on low or three hours on high. Alternatively, cook in an instant pot for an hour.
• Preheat the oven to 350°F and grease a baking dish.
• Remove the chicken from the slow cooker or instant pot and chop into large pieces.
• Place the chicken in the bottom of the greased casserole dish and sprinkle garlic seasoning on top.
• Pour your chosen low-carb BBQ sauce on top.
• Crumble the cooked bacon over the BBQ sauce.
• Cover with the grated cheese.
• Bake in the oven for 15-20 minutes, or until the cheese is melted and bubbly.
• Place the dish on the top rack for two minutes if you want the cheese to brown.
• Sprinkle with parsley to garnish and serve.

Tips:

• Chicken thighs can be used as a substitute for chicken breasts.
• You can use store-bought sugar-free BBQ sauce or make your own.
• Pre-grated cheese can be used to save time, but it contains added fillers that can increase the carb count.
• This recipe can be made ahead of time and stored in the fridge.

Serving Suggestions:

• Southern Green Beans
• Air Fryer Broccoli
• Keto Coleslaw
• Roasted Asparagus

BBQ chicken sides

BBQ chicken is a versatile dish that pairs well with many side dishes. Here are some ideas to get you started:

Starchy Sides

• Fried potatoes and onions – a crispy and subtly flavoured side that lets the BBQ chicken shine.
• Pita bread – perfect for mopping up extra BBQ sauce.
• Mac & cheese – a comforting, rich, and no-nonsense option.
• Baked beans – sweet and savoury, they pair seamlessly with BBQ chicken.
• Cornbread – a delicious, sweet and Southern-style side. Try drizzling with maple syrup or maple butter.
• Arabic rice – a simple, subtle side that absorbs the smoky flavour of BBQ chicken.
• Potato salad – a refreshing side that's perfect for warmer months.

Vegetable Sides

• Grilled corn with herb butter – a savoury side that's easy to prepare. Try adding soft cheese, like feta, for a balanced flavour.
• Parmesan truffle fries – a popular, carby option that's hard to resist.
• Roasted vegetable medley (ratatouille) – a simple, colourful, and wonderful side.
• Crispy parmesan baked green bean fries – a healthier alternative to potato fries that look and taste the part.
• Southern collard greens with bacon – a common sight at Southern cookouts, with the addition of bacon and red pepper flakes for an irresistible kick.
• Grilled bell peppers – a straightforward and finger-friendly option.

Salads

• Cucumber yoghurt salad – a refreshing, Mediterranean-inspired salad that's ready in just five minutes.
• Cucumber and tomato salad – a simple, light, and foolproof option.
• Coleslaw – a classic, zesty, and crowd-pleasing side.
• Burrata caprese salad – a twist on the classic caprese, with creamy burrata and lots of herbs.
• Garden salad with homemade ranch dressing – a dependable option with a refreshing, zesty dressing.
• Fruit salad – a natural and refreshing option, especially in summer. Try watermelon or orange for a summery feel.

Pickles & Condiments

• Sumac onions – a quick-pickled side with a crazy medley of flavours that adds tang to savoury BBQ chicken.
• Pickled red onions – another pickled option that's quick to prepare and balances the flavours of the chicken.
• Chimichurri – an underrated Argentinian side that brightens the flavour of smoky chicken.

Frequently asked questions