These Low Carb BBQ Chicken Thighs are juicy, flavorful, and topped with melty cheese for a deliciously satisfying meal. Made with a low-carb BBQ sauce and simple ingredients, this dish is perfect for busy weeknights or whenever you’re craving BBQ without the carbs.
Why You’ll Love This Recipe
- Quick and easy to prepare in just 30 minutes.
- Made with low-carb ingredients, perfect for keto and low-carb diets.
- Juicy chicken thighs smothered in BBQ sauce and melted cheese.
- A simple, one-skillet recipe that minimizes cleanup.
- Customizable—add your favorite veggies or switch up the cheese.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 teaspoon olive oil
- 1 medium onion, thinly sliced
- 5 boneless, skinless chicken thighs
- 1/3 cup lower-carb BBQ sauce
- 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
Directions
1. Sauté the Onions
- Heat olive oil in a medium skillet over medium heat.
- Add the thinly sliced onions and cook for 3–4 minutes, stirring occasionally, until softened and lightly browned.
2. Cook the Chicken
- Season the chicken thighs with salt and pepper.
- Place the chicken in the skillet with the onions. Cover and cook over medium-low heat for 2–3 minutes.
- Uncover the skillet and continue cooking until the chicken reaches an internal temperature of 165°F (74°C), about 10 more minutes.
3. Shred and Add Sauce
- Use two forks to shred the cooked chicken directly in the skillet.
- Stir in the lower-carb BBQ sauce until the chicken is evenly coated.
4. Top with Cheese
- Sprinkle the shredded cheese over the BBQ chicken.
- Cover the skillet and cook for 1–2 minutes, or until the cheese is melted and gooey.
5. Serve
- Remove from heat and serve warm. Pair with your favorite low-carb sides or enjoy on its own.
Servings and Timing
- Prep Time: 15 minutes
- Cooking Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: ~247 kcal per serving
Variations
- Add Veggies: Include mushrooms, bell peppers, or spinach for added nutrition and flavor.
- Spicy Kick: Add chili flakes or a drizzle of hot sauce for a spicy twist.
- Different Cheese: Experiment with gouda, pepper jack, or parmesan for unique flavors.
- Crispy Option: Place the chicken under the broiler for 1–2 minutes after adding the cheese for a crispy, bubbly top.
- Swap the Protein: Use chicken breasts, ground chicken, or even turkey as a substitute.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Warm in a skillet over low heat or microwave until heated through.
- Freezing: Freeze shredded chicken and BBQ mixture (without cheese) in a freezer-safe container for up to 3 months. Thaw and add cheese when reheating.
FAQs
1. Can I use bone-in chicken thighs?
Yes, but you’ll need to adjust the cooking time to ensure they are fully cooked.
2. What’s the best low-carb BBQ sauce to use?
Look for BBQ sauces labeled as low-carb or sugar-free. Brands like Primal Kitchen or G Hughes are great options.
3. Can I make this dish in advance?
Yes, prepare the chicken and sauce ahead of time and add the cheese just before serving.
4. What sides pair well with this dish?
Try cauliflower rice, roasted vegetables, a side salad, or zoodles for a complete low-carb meal.
5. Can I use pre-shredded cheese?
Yes, but freshly shredded cheese melts better and doesn’t contain anti-caking agents.
6. Is this recipe gluten-free?
Yes, ensure the BBQ sauce is gluten-free, and the recipe is suitable for gluten-free diets.
7. Can I grill the chicken instead?
Absolutely! Grill the chicken thighs, shred them, and then follow the recipe to add BBQ sauce and cheese.
8. How do I know when the chicken is cooked?
Use a meat thermometer to check that the internal temperature reaches 165°F (74°C).
9. Can I double this recipe?
Yes, double the ingredients and use a larger skillet to cook more servings at once.
10. What other proteins work well with this recipe?
Pulled pork, turkey, or even tofu can be used as substitutes.
Conclusion
Low Carb BBQ Chicken Thighs are a simple yet flavorful dish that’s perfect for any night of the week. With tender chicken, rich BBQ sauce, and melted cheese, this recipe delivers comfort food satisfaction while staying low-carb. Customize it to your taste and enjoy a delicious, healthy meal in just 30 minutes!
Print
Low Carb BBQ Chicken Thighs
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Skillet
- Cuisine: American
- Diet: Gluten Free
Description
Enjoy juicy Low Carb BBQ Chicken Thighs smothered in tangy BBQ sauce and melted cheese! This quick and easy high-protein, keto-friendly recipe is perfect for weeknight dinners and packed with flavor.
Ingredients
- 1 tsp olive oil
- 1 medium onion, thinly sliced
- 5 boneless, skinless chicken thighs
- 1/3 cup lower-carb BBQ sauce
- 1/2 cup shredded cheese
Instructions
- Sauté the Onions:
- Heat olive oil in a medium skillet over medium heat. Add thinly sliced onions and cook for 3–4 minutes, stirring occasionally, until softened.
- Cook the Chicken:
- Season chicken thighs with salt and pepper. Add them to the skillet with the onions. Cover and cook on medium-low heat for 2–3 minutes.
- Uncover and continue cooking, flipping occasionally, until the internal temperature reaches 165°F (74°C), about 10 minutes.
- Shred and Sauce:
- Remove the chicken and shred it using two forks. Return the shredded chicken to the skillet and stir in the BBQ sauce until evenly coated.
- Add Cheese:
- Sprinkle shredded cheese over the chicken and cover the skillet. Let cook for 1–2 minutes, or until the cheese is melted.
- Serve:
- Serve warm with a side of steamed vegetables or a fresh salad for a complete low-carb meal.
Notes
- Low-Carb Sauce: Choose a BBQ sauce with lower sugar content to keep the dish keto-friendly.
- Extra Flavor: Add sliced mushrooms or bell peppers to the onions for variety.
- Pro Tip: Let the chicken brown slightly before shredding for a deeper flavor.
Nutrition
- Serving Size: 1
- Calories: 247 kcal
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