Low Carb BBQ Chicken Thighs are a delicious and juicy way to enjoy classic barbecue flavors without the added carbs. These chicken thighs get coated in a tangy, smoky BBQ sauce that’s perfect for anyone watching their carb intake. The skin crisps up just right, giving you that satisfying crunch alongside tender, flavorful meat inside.
I love making these on busy weeknights because they come together quickly and don’t require a lot of fuss. Plus, using chicken thighs means the meat stays moist and flavorful, even if you’re cooking a bit longer. I usually double the sauce to keep aside for dipping because who doesn’t love a little extra BBQ on the side?
My favorite way to serve these is with a fresh side of grilled veggies or a simple salad. It feels like a full meal without any heaviness, and the chicken is so good that everyone at the table asks for seconds. These BBQ chicken thighs bring summer cookouts to mind, even if I make them inside on a chilly day. They’re always a hit at my house!
Key Ingredients & Substitutions
Chicken Thighs: Bone-in, skin-on thighs keep the meat juicy and add flavor from the crispy skin. If you prefer less fat, boneless skinless thighs work too, but watch cooking time to avoid drying out.
Onions: Caramelized onions add sweetness and depth. Yellow onions are best here for their natural sweetness, but white or sweet onions can work if that’s what you have on hand.
Spice Rub: Smoked paprika and chili powder give a smoky heat. If you want less spice, reduce chili powder; for extra heat, add a pinch of cayenne pepper. Garlic and onion powders build flavor without moisture.
Low-Carb BBQ Sauce: Look for sugar-free versions or make your own to keep carbs low. If you can’t find low-carb sauce, try mixing tomato paste with vinegar, spices, and a low-carb sweetener like erythritol.
Greek Yogurt or Sour Cream: Adds a nice creamy tang to balance smoky BBQ flavors. Use full-fat versions for richness. Omit this for a dairy-free option or swap with a dairy-free yogurt alternative.
How Do I Get Crispy Skin and Tender Chicken Without Drying It Out?
The key is to sear the thighs skin-side down first. This renders fat and crisps the skin, locking in moisture.
- Heat skillet over medium-high before adding chicken to prevent sticking.
- Sear skin side for about 5 minutes until golden and crispy.
- Don’t flip too early — wait until skin releases easily from pan.
- After searing, finish cooking in the oven for even heat without burning skin.
- Use a meat thermometer to check for 165°F inside to avoid overcooking.
Let the chicken rest a few minutes after baking to keep it juicy when cutting.
Equipment You’ll Need
- Oven-safe skillet or cast-iron pan – I love it because it sears the chicken skin perfectly and goes straight into the oven.
- Meat thermometer – helps you cook the thighs to the perfect temperature without overdoing it.
- Small bowl – for mixing the spice rub, keeping everything tidy and simple.
- Cooking spatula or tongs – makes flipping and handling the chicken easy and safe.
Flavor Variations & Add-Ins
- Swap chicken thighs for drumsticks or breasts for different textures and cooking times. Breasts cook faster and stay leaner.
- Add a splash of hot sauce or cayenne to the BBQ sauce for extra heat and spice.
- Mix in sliced bell peppers, jalapeños, or mushrooms with onions for extra veggies and flavor.
- Use different seasonings like cumin, coriander, or thyme in the spice rub for a unique twist on flavor.
Low Carb BBQ Chicken Thighs
Ingredients You’ll Need:
For the Chicken and Spice Rub:
- 6 bone-in, skin-on chicken thighs
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp chili powder
- ½ tsp ground cumin
- ½ tsp black pepper
- ½ tsp salt
For the Onions and Sauce:
- 1 large onion, thinly sliced
- ½ cup low-carb BBQ sauce (sugar-free or homemade keto BBQ sauce)
- ¼ cup full-fat Greek yogurt or sour cream (optional, for topping)
Time Needed to Make This Dish
Preparation takes about 10 minutes to slice onions and mix the spice rub. Cooking time, including searing and baking, is approximately 35 minutes. You can expect to have this tasty dish ready in about 45 minutes from start to finish.
Step-by-Step Instructions:
1. Mix Your Spice Rub:
In a small bowl, combine smoked paprika, garlic powder, onion powder, chili powder, ground cumin, black pepper, and salt. Stir well so all the spices are evenly mixed.
2. Prepare the Chicken:
Rub the chicken thighs with olive oil thoroughly, then coat each piece evenly with your spice mixture. Set aside while you prepare the onions.
3. Cook and Caramelize Onions:
Place an oven-safe skillet or cast-iron pan on medium-high heat. Add the sliced onions and cook, stirring now and then until soft and caramelized. This should take about 8 to 10 minutes.
4. Sear the Chicken:
Push the cooked onions to the edges of the pan to clear space. Carefully place the chicken thighs skin-side down in the pan. Sear for about 5 minutes, or until the skin turns crispy and golden brown.
5. Add BBQ Sauce and Cook Further:
Flip the chicken thighs to the other side. Brush a good amount of your low-carb BBQ sauce on the chicken. Let this cook on the stovetop for about 2 more minutes.
6. Finish Cooking in the Oven:
Transfer your skillet to the preheated oven. Bake the chicken for 20 to 25 minutes, or until the internal temperature reaches 165°F (74°C) to ensure it’s fully cooked.
7. Final Touches and Serving:
Remove the skillet from the oven. Drizzle more BBQ sauce on the chicken if you like. Add a spoonful of Greek yogurt or sour cream on top to add a creamy, tangy flavor (optional). Serve your chicken thighs right on top of the caramelized onions for a delicious low-carb BBQ meal!
Can I Use Boneless Chicken Thighs Instead of Bone-In?
Yes! Boneless, skin-on thighs work well too. Just reduce the baking time slightly and keep an eye on the internal temperature to avoid overcooking.
How Should I Store Leftovers?
Store any leftover chicken and onions in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave to keep the chicken juicy.
Can I Make This Recipe Dairy-Free?
Absolutely! Simply skip the Greek yogurt or sour cream topping or use a dairy-free yogurt alternative if you want that creamy contrast.
Is It Okay to Use Regular BBQ Sauce?
You can, but be mindful that many store-bought BBQ sauces contain sugar and carbs. For a low-carb version, look for sugar-free BBQ sauces or make your own keto-friendly sauce.
