Smoked Chicken Keto: A Delicious Low-Carb Treat

The ketogenic diet is a popular eating regimen that involves deriving 80% of your calories from fat, 15-20% from protein, and 5% from low-carb vegetables. This means that meat, fish, and poultry are all keto-friendly foods, and chicken, in particular, is a great option for those on the keto diet. Smoking is a fantastic way to add flavour to chicken, and it can be done at home with a smoker or grill.

When preparing keto-friendly smoked chicken, it's important to avoid adding sugars or starches, as these can take the meal outside of the bounds of the keto diet.

Keto-friendly smoked chicken legs

Ingredients

• 15 chicken legs (drumsticks)
• 1 cup of Parmesan cheese (the type in the green can or very finely grated fresh)
• 1 tbsp dried minced garlic
• 1 tbsp dried minced onion
• 1 tbsp dried parsley
• 1 tbsp dried oregano
• Salt and pepper, to taste
• Olive oil spray

Optional Ingredients

• 4 teaspoons of Cajun seasoning
• 2 teaspoons of garlic powder
• 2 teaspoons of smoked paprika
• 1 teaspoon of onion powder
• 1 teaspoon of thyme
• 1 teaspoon of cayenne pepper
• 1 teaspoon of kosher salt
• ½ teaspoon of black pepper

Method

• Preheat the oven to 425°F and grease a large baking sheet.
• In a large bowl, mix the Parmesan cheese with all the seasonings.
• Slightly wet the chicken so that the cheese mixture will stick.
• Pat the cheese onto each drumstick, forming a crust.
• Spray the chicken with olive oil spray.
• Bake the chicken for 45 minutes, flipping once or twice during cooking, or until the internal temperature reaches 160°F on a meat thermometer.

Tips

• If you don't have an oven, you can also use an air fryer or smoker to cook the chicken legs.
• For a crispier chicken skin, you can add 2 tablespoons of baking powder to the seasoning mix.
• If you prefer your chicken legs with more spice, feel free to add cayenne pepper or red pepper flakes to the seasoning mix.
• For a complete meal, serve the chicken legs with roasted vegetables, such as cauliflower, onions, and asparagus.

Smoked chicken thighs

Ingredients

• Bone-in, skin-on chicken thighs
• Olive oil
• BBQ sauce (whiskey peach BBQ sauce is recommended)
• Spices for the rub: brown sugar, smoked paprika, black pepper, kosher salt, garlic powder, onion powder, mustard powder, and cayenne pepper

Method

• Preheat your smoker to 225-275 degrees F.
• Trim off any excess skin or thin chicken around the edges of the bone.
• Drizzle olive oil on all sides of the chicken.
• Combine all the spices for the rub.
• Season the chicken on all sides with the rub, making sure to get underneath the skin.
• Place the chicken on the smoker, skin side up.
• Smoke the chicken until the internal temperature reaches 165 degrees F. This will take anywhere from 45 minutes to 2 hours, depending on the size of your chicken thighs.
• Baste the chicken with BBQ sauce.
• Continue to smoke until the internal temperature reaches 170-175 degrees F.
• Remove the chicken from the smoker and let it rest for 5-10 minutes before serving.

Tips

• If your smoker is also a grill, you can turn it up to 350 degrees F and lightly grill each thigh for 3 minutes on each side after step 7.
• You can use a meat thermometer to check the internal temperature of the chicken.
• It is recommended to use applewood or cherry wood for smoking chicken.
• You can use either wood chips or wood chunks, depending on what is available in your area.

Smoked whole chicken without sugar

Cooking your own whole chicken is a great option for keto. The carbs are low, and you can choose your own ingredients. Plus, it's delicious!

Many pre-cooked rotisserie chickens found in supermarkets are cooked with sugars and starches, so it's always best to cook your own food at home.

How to make a delicious smoked whole chicken without sugar:

Here's a step-by-step guide to making a mouth-watering smoked whole chicken without sugar.

Ingredients:

• 1 whole chicken (3-5 lbs)
• Water (1 gallon)
• Yellow mustard (2-4 tbsp)
• Coconut aminos (1/4 cup)
• Garlic (1 clove, minced)
• Salt
• Paprika
• Black pepper
• Onion powder
• Olive oil or cooking oil
• Butcher twine

Optional ingredients:

• BBQ rub or any other spice rub
• Wood chips (hickory, maple, cedar, pecan, cherry, apple, peach, oak, mesquite, etc.)
• BBQ sauce for basting (optional)

Method:

Step 1: Brining

Brining your chicken is key to keeping the meat moist during the smoking process. In a large stockpot or container, prepare a brine by combining water and salt. You can add other ingredients to the brine, such as herbs and spices, but a simple salt water brine works great. Place the whole chicken in the brine and let it sit for at least an hour, or even overnight in the refrigerator if you have the time.

Step 2: Preparing the chicken

Remove the chicken from the brine and pat it dry. Coat the outside of the chicken with yellow mustard. You can also drizzle or spray the chicken with olive oil or cooking oil to help the seasonings stick and add a bit of flavour.

In a small bowl, combine paprika, salt, black pepper, onion powder, and garlic powder. You can also add other spices of your choice. Coat the entire outside of the chicken with this spice mixture. Allow the chicken to rest for 30-45 minutes while you prepare your smoker.

Step 3: Smoking the chicken

Prepare your smoker by preheating it to 225-275°F. If using wood chips, you can choose any type of hardwood, such as hickory, maple, apple, or mesquite. Place the chicken on the smoker rack, breast side up, and smoke for 2.5-3 hours.

During the smoking process, baste the chicken with a mixture of coconut aminos, yellow mustard, and garlic once every hour.

Step 4: Checking the temperature

The chicken is ready when it reaches an internal temperature of 165°F in the thickest part of the breast and 175°F in the thickest part of the thigh. Use a meat thermometer to check the temperature.

Step 5: Resting and serving

Remove the chicken from the smoker and let it rest for 15-20 minutes before carving and serving. This allows the juices to redistribute, ensuring a juicy and tender final product.

Tips:

• If you want crispy skin on your chicken, increase the heat in your smoker to 375-500°F for the final 8-10 degrees of cooking.
• You can also tie the legs with butcher twine and tuck the wing tips behind the back of the chicken to ensure even cooking and a better presentation.
• Smoking times may vary depending on the size of your chicken, so always use a meat thermometer to check the internal temperature.

Enjoy your delicious, sugar-free smoked whole chicken!

Keto chicken wings

Chicken wings are a great option for anyone on a keto diet as they are naturally low in carbohydrates. The magic happens when you consider the fat content – keto loves fat, and chicken wings have a good amount of it, especially if you leave the skin on.

Smoking Chicken Wings

If you want to smoke your chicken wings, you don't need to be an expert pitmaster. It's easy to do at home and hard to mess up. You can buy or build a smoker. The price of a new smoker can be anywhere from $40 to $1000, but you can also find cheaper, used options.

Dry Rub Chicken Wings

For a keto-friendly dry rub, mix together:

• 1 tablespoon each: salt, pepper, garlic powder, and chilli powder
• 1 teaspoon each: dried oregano and dried parsley

Sprinkle the spice mix over the chicken wings and rub it in to evenly distribute the seasoning.

Smoke the chicken wings for one hour at 200 degrees Fahrenheit. Then flip the chicken and smoke for another hour or until the chicken reaches 165 degrees Fahrenheit.

Remove from the grill and let the wings rest for 10-15 minutes before serving.

Baked Chicken Wings

For a delicious, low-carb coating, try this recipe:

Ingredients:

• 3 pounds chicken wings
• 2 tablespoons oil or melted butter
• 1 tablespoon mayonnaise
• 1 tablespoon dried parsley flakes
• 1 tablespoon sweetener
• 1/2 tablespoon ground paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon salt
• Black pepper, chilli powder, cayenne pepper, and hot sauce to taste

Combine the chicken, oil, butter, and seasoning in a large bowl. Marinate in the refrigerator for up to overnight, or for at least 20 minutes.

Heat the oven to 375 degrees Fahrenheit. Spread the chicken on a baking pan and bake for 40-50 minutes or until done. Finish under the broiler for a few minutes.

Garlic Parmesan Chicken Wings

Ingredients:

• 3 pounds chicken wings
• 1 ½ tablespoon baking powder
• ¾ teaspoon black pepper
• ¼ cup salted butter
• 4 cloves garlic, minced
• 1 tablespoon chopped parsley
• ⅓ cup grated parmesan

Preheat the oven to 250 degrees Fahrenheit and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.

Place half of the wings in a heavy-duty ziplock bag and sprinkle with half of the baking powder. Shake to coat, then place the wings on the prepared rack. Repeat with the remaining wings and baking powder.

In a spice jar, combine paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides.

Bake for 30 minutes, until the wings feel dry and crisp to the touch. Remove from the oven and increase the heat to 425 degrees Fahrenheit. Flip the wings so they are skin-side down and bake for 15 minutes. Then flip them over again and bake for another 10 minutes.

Melt the butter in a microwave-safe bowl or saucepan. Whisk in the garlic and parsley. Pour the sauce over the chicken wings and sprinkle with parmesan. Toss to coat. Sprinkle with chopped parsley and salt to taste.

Smoked chicken breast

Chicken is a keto-friendly food, and smoking it is a great way to add flavour. Here's a guide to achieving delicious smoked chicken breasts.

Brining

Brining your chicken breasts before smoking will help keep the meat juicy and moist. You can use a simple brine of water and salt, or add other ingredients such as fresh herbs, citrus, peppercorns and spices. If you do brine your chicken, remember to factor in the extra time required.

Smoking

Preheat your smoker to 225-250°F. You can use a variety of woods, depending on your preference, such as oak, cherry, apple, maple or hickory.

Prepare the chicken breasts by patting them dry and coating them with oil, salt and your choice of seasoning or dry rub. Place the chicken in the smoker and cook for about an hour, or until the internal temperature of the thickest part reaches 160°F.

Resting and Serving

Remove the chicken from the smoker and wrap it in foil. Allow it to rest until the internal temperature reaches 165°F. Then, slice and serve.

Tips

• If you want your chicken breasts to cook at the same rate, ensure they are the same size.
• You can flip your chicken breasts during the smoking process if you want.
• If you want to add extra flavour, you can brush on barbecue sauce and smoke for an additional 10 minutes.

Keto-Friendly Sides

• Cucumber Tomato Salad
• Healthy Meal Prep Chicken Bowl
• Lettuce Chicken Wraps
• Air Fryer Fried Rice
• Instant Pot Mashed Potatoes

Frequently asked questions