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Keto Barbecue Chicken - Smoky, Saucy, and Low-Carb

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 lbs bone-in thighs or drumsticks (or 1.5 lbs boneless, skinless thighs for faster cooking)
  • Olive oil or avocado oil: 2 tablespoons
  • Salt and pepper: to taste
  • Smoked paprika: 2 teaspoons
  • Garlic powder: 1 teaspoon
  • Onion powder: 1 teaspoon
  • Ground mustard: 1 teaspoon
  • Chili powder: 1 teaspoon (mild) or cayenne to taste
  • Apple cider vinegar: 2 tablespoons
  • Tomato paste: 3 tablespoons
  • Sugar-free sweetener: 2–3 tablespoons allulose or erythritol blend (adjust to taste)
  • Worcestershire sauce: 1 teaspoon (check for sugar; coconut aminos optional)
  • Liquid smoke: 1/4–1/2 teaspoon (optional but great for oven cooking)
  • Chicken broth or water: 2–4 tablespoons to thin the sauce as needed
  • Butter: 1 tablespoon (optional, for a glossy finish)

Method
 

  1. Prep the chicken: Pat the chicken dry with paper towels. Dry surface = better browning. Toss with oil, salt, and pepper.
  2. Mix the dry rub: Combine smoked paprika, garlic powder, onion powder, ground mustard, and chili powder. Sprinkle evenly over the chicken and rub it in.
  3. Make the keto BBQ sauce: In a small bowl, whisk tomato paste, apple cider vinegar, sweetener, Worcestershire, a pinch of salt, and liquid smoke. Add 2–4 tablespoons broth until it’s brushable but not runny. Adjust sweetness and tang to taste.
  4. Choose your cooking method: Grill: Preheat to medium heat (about 375–400°F). Oil the grates.
  5. Oven: Preheat to 425°F. Line a sheet pan with foil and set a wire rack on top for airflow.
  6. Air fryer: Preheat to 380°F. Lightly grease the basket.
  7. Cook the chicken: Grill: Place chicken skin-side down. Grill 5–7 minutes per side, then move to indirect heat. Cook until internal temp hits 160°F, 20–25 minutes total for bone-in.
  8. Oven: Roast bone-in pieces 30–35 minutes (boneless thighs 18–22), until 160°F.
  9. Air fryer: Cook 18–22 minutes for bone-in, 14–16 for boneless, flipping halfway.
  10. Glaze and finish: Brush on a generous layer of keto BBQ sauce during the last 5–8 minutes of cooking. Let it set and caramelize slightly, then brush a second light coat if you like it saucy.
  11. Rest and serve: Pull the chicken at an internal temp of 165°F. Rest 5 minutes. Optional: warm a tablespoon of butter into remaining sauce and spoon over the top.