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Flavorful Keto BBQ Chicken Thighs Recipe Easy Sugar-Free Sauce

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This keto-friendly BBQ chicken thighs recipe features a smoky, tangy, and sugar-free sauce that delivers bold flavor without the sugar crash. Perfectly seared and oven-finished, these juicy chicken thighs are a quick and satisfying meal.

Ingredients

Scale
  • 6 bone-in, skin-on chicken thighs (about 3 pounds / 1.4 kg)
  • Salt and black pepper, to season
  • 2 tablespoons olive oil (or avocado oil)
  • ½ cup (120 ml) tomato paste
  • ¼ cup (60 ml) apple cider vinegar
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon liquid smoke (optional)
  • ½ teaspoon mustard powder
  • 1 to 2 teaspoons granulated erythritol or monk fruit sweetener
  • ¼ cup (60 ml) water
  • Black pepper and salt, to taste

Instructions

  1. Preheat your oven to 375°F (190°C). Pat the chicken thighs dry with paper towels.
  2. Season the chicken generously on all sides with salt and black pepper.
  3. In a bowl, whisk together tomato paste, apple cider vinegar, smoked paprika, garlic powder, onion powder, Worcestershire sauce, liquid smoke (if using), mustard powder, erythritol, and water. Adjust sweetness and seasoning to taste.
  4. Heat the olive oil in your skillet over medium-high heat until shimmering but not smoking. Place the chicken thighs skin-side down, pressing lightly for full contact.
  5. Sear the chicken without moving for 5-7 minutes until the skin is golden brown and crispy. Flip and sear the other side for 3 minutes.
  6. Brush the seared chicken thighs with a generous layer of the BBQ sauce on both sides.
  7. Transfer the skillet to the preheated oven. Bake for 20-25 minutes until the internal temperature reaches 165°F (74°C).
  8. Optional: Broil for the last 2-3 minutes for extra caramelization, watching closely to prevent burning.
  9. Remove the chicken from the oven and let rest for 5 minutes.
  10. Serve warm with extra sauce on the side.

Notes

Pat chicken dry thoroughly for crispy skin. Do not overcrowd the pan to avoid steaming. Use medium-high heat for searing. Liquid smoke is optional but recommended for authentic smoky aroma. Sauce can be made ahead and refrigerated for up to a week. For broiling, watch closely to prevent burning. If skillet is not oven-safe, transfer chicken to a rimmed baking dish after searing. Adjust sweetness of sauce to taste.

Nutrition

Keywords: keto, BBQ chicken thighs, sugar-free sauce, low carb, grilled chicken, keto dinner, sugar-free BBQ, healthy chicken recipe

Find it online: https://twinkletaste.com/flavorful-keto-bbq-chicken-thighs-recipe-easy-sugar-free-sauce/