How many carbs are in keto bbq chicken?

Each serving (2 thighs) has 4.2g net carbs, 412 calories, 34g protein, and 28g fat. This recipe makes 4 servings.

What makes this BBQ chicken keto-friendly?

The sauce skips sugar, ketchup, and brown sugar entirely. Instead it uses tomato paste, apple cider vinegar, and powdered erythritol for sweetness, keeping it at just 4.2g net carbs per serving.

Can I make this on the grill instead of the oven?

Yes. Grill the seasoned thighs over medium heat for about 20–25 minutes, turning occasionally, then brush on the sauce during the last 5 minutes so it caramelizes without burning the erythritol.

Keto Bbq Chicken: 4.2g Net Carbs

Name: Keto Bbq Chicken
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Cuisine: Keto
Ingredients: 8 bone-in, skin-on chicken thighs (about 2.5 lbs); 2 tbsp olive oil; 1.5 tsp smoked paprika; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp fine sea salt; 0.5 tsp black pepper; 0.5 cup sugar-free tomato paste; 2 tbsp apple cider vinegar; 2 tbsp powdered erythritol; 1 tbsp Dijon mustard; 1 tsp Worcestershire sauce

Keto Bbq Chicken

Juicy oven-baked chicken thighs glazed in a smoky-sweet sugar-free barbecue sauce that caramelizes into a sticky crust. At just 4.2g net carbs per serving and ready in 45 minutes, it's the cookout flavor you crave without the sugar crash.

Jordan Lee

Head of Nutrition · June 18, 2026

10 min

Prep

35 min

Cook

45 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

4.2g

Net carbs

1.2g

Fiber

5.4g

Total carbs

34g

Protein

28g

Fats

412

Calories

Per serving · makes 4. Values are estimates; brands vary.

ketodinnerchickenbbqlow carb

This keto BBQ chicken delivers all the smoky, sticky, sweet-and-tangy flavor of a backyard cookout without the sugar-loaded sauce. A quick homemade glaze made from tomato paste and erythritol caramelizes in the oven for a crisp, lacquered finish.

Instructions

Preheat oven to 400°F (200°C) and line a rimmed baking sheet with foil or parchment. Pat the chicken thighs very dry with paper towels.

In a small bowl, combine the smoked paprika, garlic powder, onion powder, salt, and pepper. Rub the chicken all over with olive oil, then coat evenly with the spice mix.

Arrange the thighs skin-side up on the sheet and roast for 25 minutes until the skin begins to crisp and renders its fat.

While the chicken roasts, whisk together the tomato paste, apple cider vinegar, powdered erythritol, Dijon, Worcestershire, and 3 tablespoons of water until you have a smooth, brushable sauce.

Brush a generous layer of the BBQ sauce over each thigh. Return to the oven for 8–10 minutes, until the glaze is sticky and caramelized and the internal temperature reads 175°F (80°C).

Brush with any remaining sauce, rest for 5 minutes, and serve.

Tips & notes

For a charred, grill-style finish, broil the glazed thighs for the final 2–3 minutes — watch closely so the erythritol doesn't scorch.

Swap thighs for bone-in chicken breasts if you prefer leaner meat; reduce the final roast time and pull at 165°F to avoid drying them out.

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven to keep the glaze sticky rather than soggy.

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Frequently asked questions

How many carbs are in keto bbq chicken?: Each serving (2 thighs) has 4.2g net carbs, 412 calories, 34g protein, and 28g fat. This recipe makes 4 servings.
What makes this BBQ chicken keto-friendly?: The sauce skips sugar, ketchup, and brown sugar entirely. Instead it uses tomato paste, apple cider vinegar, and powdered erythritol for sweetness, keeping it at just 4.2g net carbs per serving.
Can I make this on the grill instead of the oven?: Yes. Grill the seasoned thighs over medium heat for about 20–25 minutes, turning occasionally, then brush on the sauce during the last 5 minutes so it caramelizes without burning the erythritol.