Keto Barbecue Chicken Thighs Recipe

Chicken thighs: Bone-in, skin-on pieces that provide rich flavor and moisture.

Keto barbecue sauce: A low-carb alternative to traditional barbecue sauce, essential for a keto diet.

Olive oil: Used to help the spices adhere to the chicken and to add a touch of healthy fat.

Garlic powder: Adds a savory, aromatic flavor to the chicken.

Onion powder: Provides a subtle sweetness and depth of flavor.

Smoked paprika: Adds a smoky, slightly spicy flavor that enhances the barbecue taste.

Salt: Enhances the overall flavor of the dish.

Pepper: Adds a bit of heat and balances the other spices.

To ensure your chicken thighs are evenly cooked and have a crispy skin, start by patting them dry with paper towels before applying the olive oil and spice rub. This helps to remove excess moisture, allowing the skin to crisp up nicely on the grill. Additionally, when grilling, avoid moving the chicken too much; let it cook undisturbed to develop a good sear and prevent sticking.

• bone-in, skin-on chicken thighs - Substitute with boneless, skinless chicken thighs: If you prefer a leaner option, boneless, skinless chicken thighs can be used, though they may cook faster and be less flavorful.

• keto barbecue sauce - Substitute with homemade keto barbecue sauce: Making your own sauce allows you to control the ingredients and avoid any hidden sugars or carbs.

• olive oil - Substitute with avocado oil: Avocado oil has a higher smoke point and a neutral flavor, making it a great alternative for cooking at high temperatures.

• garlic powder - Substitute with fresh minced garlic: Fresh garlic provides a more robust flavor, though you may need to use a bit more to achieve the same intensity.

• onion powder - Substitute with fresh minced onion: Fresh onion can add a more pronounced flavor and texture to the dish, but it may also add a bit of moisture.

• smoked paprika - Substitute with regular paprika: If you don't have smoked paprika, regular paprika can be used, though it won't provide the same smoky flavor.

• salt - Substitute with sea salt: Sea salt can offer a different texture and a slightly different flavor profile, depending on the type.

• pepper - Substitute with white pepper: White pepper has a milder flavor and can be used if you prefer a less pungent taste.

• Allow the chicken thighs to cool completely before storing. This helps prevent condensation, which can make the chicken soggy.
• Place the cooled chicken thighs in an airtight container. If you have multiple layers, separate them with parchment paper to avoid sticking.
• Store the container in the refrigerator. The chicken will stay fresh for up to 4 days.
• For longer storage, wrap each chicken thigh individually in plastic wrap or aluminum foil. This helps to maintain their flavor and moisture.
• Place the wrapped chicken thighs in a freezer-safe bag or container. Label with the date to keep track of freshness.
• Freeze the chicken thighs for up to 3 months. When ready to eat, thaw in the refrigerator overnight.
• Reheat the chicken in the oven at 350°F (175°C) for about 20 minutes or until heated through. You can also reheat in the microwave, but the oven will help retain the crispy skin.
• If you prefer, reheat on the grill for a few minutes to regain that freshly grilled flavor. Brush with additional keto barbecue sauce if desired.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the chicken thighs in an oven-safe dish and cover with aluminum foil to retain moisture.
  3. Heat for about 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
  4. For a crispy skin, remove the foil during the last 5 minutes of reheating.

• Stovetop Method:

  1. Heat a skillet over medium heat and add a splash of olive oil.
  2. Place the chicken thighs in the skillet, skin side down.
  3. Cover and heat for about 10 minutes, flipping halfway through, until the chicken is warmed through and the skin is crispy.

• Microwave Method:

  1. Place the chicken thighs on a microwave-safe plate.
  2. Cover with a microwave-safe lid or another plate to prevent drying out.
  3. Heat on medium power for 2-3 minutes, checking halfway through to ensure even heating.

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Place the chicken thighs in the air fryer basket in a single layer.
  3. Heat for about 5-7 minutes, or until the chicken is warmed through and the skin is crispy.

• Sous Vide Method:

  1. Preheat your sous vide machine to 140°F (60°C).
  2. Place the chicken thighs in a vacuum-sealed bag or a resealable bag using the water displacement method.
  3. Submerge the bag in the water bath and heat for about 45 minutes.
  4. For a crispy finish, sear the chicken thighs in a hot skillet with a bit of olive oil for 1-2 minutes per side after sous vide.

• Grill: Used to cook the chicken thighs, providing a smoky flavor and crispy skin.

• Mixing bowl: Used to combine the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.

• Tongs: Essential for flipping the chicken thighs on the grill without piercing the meat.

• Basting brush: Used to apply the keto barbecue sauce evenly on the chicken thighs.

• Meat thermometer: Ensures the chicken thighs are fully cooked by checking the internal temperature.

• Cutting board: Provides a clean surface to let the chicken rest after grilling.

• Knife: Useful for trimming any excess fat or skin from the chicken thighs before grilling.

• Paper towels: Used to pat the chicken thighs dry before applying the seasoning mixture.

Pre-mix the spices: Combine garlic powder, onion powder, and smoked paprika ahead of time to save prep time.

Marinate overnight: Rub the chicken thighs with the spice mixture and let them marinate overnight for deeper flavor and quicker grilling.

Use a meat thermometer: Ensure the chicken is fully cooked without overcooking by using a meat thermometer.

Preheat the grill: Make sure your grill is preheated to medium-high heat before you start cooking to reduce grilling time.

Batch cook: Grill extra chicken thighs and store them for quick meals throughout the week.