With this Low-carb Oven BBQ Chicken, you can enjoy a great BBQ taste without the grill and the carbs!
Being a busy mom, easy meals are a must. We love our one-pot Pakistani Kima (beef curry), Shepherd's Pie, Healthy Hamburger Helper, and Chili Mac. One other meal we just love is this Oven Barbecued Chicken. (sorry about the poor photo....I'll try to get a new one of these days.)
Well, it is still pretty cold here in West Michigan, and as of two days ago there were still about 7 inches of snow on the ground. Not quite grilling weather yet. But that didn't stop me from following through on satisfying a craving for barbecued chicken.
We have been trying to add more animal proteins to our family diets since my diagnosis with adrenal burnout and copper overload. I will be posting more on this in the near future, but suffice it to say that I think that these are today's epidemics.
As such, we have been eating more eggs, red meat, chicken and a bit of fish (please read my post on Mercury in Fish to see why it is only a "bit".)
Oven BBQ Chicken with Our Favorite Family BBQ Sauce
One of our favorite recipes is one that I just found and recreate this past week -- OVEN BARBECUED CHICKEN!!
Everyone loved it so much (and I had made 2 whole chickens) that even after all of those leftovers, I did a repeat performance last night.
One of the neat things about this recipe is it put my new-found chicken cutting talents to the test. I recently went to a demonstration by Tilling to Table at a local chapter meeting of the Weston A. Price Foundation, where I learned how to deal with a whole pastured chicken. Well, I am embarrassed to say that until I saw it done, I had never cut up a whole chicken in my life. So now in two weeks, I have cut up 5!
As I have mentioned before, our family is off of almost all forms of sugar, so I used alternative (as healthy as possible) sweeteners for the sauce.
The recipe for the sauce is a modified version of one from the recipe forums on Whole Approach.
Recipe Notes for Oven BBQ Chicken
- You can use Bragg's liquid aminos if avoiding tamari.
- Here's how to make your own chili powder.
- Substitute lemon juice for apple cider vinegar if not tolerated.
- 1/4 teaspoon organic garlic powder can be used instead of a clove of garlic.
- You can substitute 1/2 teaspoon dried minced onion for the fresh onion.
- 1/8 teapsoon organic ground ginger can be substituted for a small chunk of ginger.
- You can substitute any healthy sweetener for the xylitol, but you may need to use a different amount if using a liquid sweetener so read this post on substituting sweeteners. If using stevia as your sweetener, use 1/16 teaspoon.
Oven Barbecued Chicken
Ingredients
- 1 6 ounces tomato paste
- 1/4 cup water
- 3 tablespoons tamari
- 1 tablespoon chili powder
- 1/4 teaspoon dry mustard
- 1 teaspoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 clove garlic (minced)
- 2 tablespoons onion (finely chopped)
- 1 small chunk ginger
- 2 tablespoons low-carb sweetener
Instructions
- In a small saucepan, whisk the water into the tomato paste.
- Add other ingredients and cook over low heat for about 5 minutes.
- Spoon and spread evenly over chicken.
- Bake at 350 degrees (375 if you prefer more of a "grilled" effect) for 50 minutes or until internal temperature reaches at least 180 degrees. My family prefers the chicken more well-done so I cooked it a bit longer.
- One batch of the sauce is sufficient for one whole chicken weighing approximately 4 pounds, with perhaps a bit left over.
Notes
Nutrition
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
So go fire up your....uh...oven and have some great barbecue chicken anytime of year!
Here are some other favorite meals of ours:
- Pakistani Beef Curry (with vegan option)
- Chili Mac with other fast dinners
- Kid-Friendly Indian Lentils
Do you have a favorite chicken recipe to share?
hahahaha having such a great time my first time at Your site!! I have made my own seasoning blends as I said in my comment on Your recipe for soup base; but I have also had to create a bbq sauce for a friend that could have none of the regular stuff but also no vinegar!! but I did it!! I would have to find the recipe to check but I had to use my own tamarind for zest and some other things that worked very well!! You are so much a younger version of me with much better management skills!! SOOOO impressive Grrrl! I feel when reading so much of Your reasoning, beliefs and comments that You are copying me... cept we have never met, never talked and are decades diff in age and location so.... that didn't happen!! 😉 Thank You for sharing Your brilliance, transparency and struggles with us all. YOU ROCK!!!
Aww - thanks!!! I will say that I am not that young and that the BBQ recipe on this post isn't the greatest. I have a really great one coming. Just have to get it on the blog. You can subscribe if you'd like to get updates here: https://wholenewmom.com/10-things-you-need-to-know-about-essential-oils-before-you-buy/
Thanks so much--you made my night!
Hi, I just came back from the store with the ingredients to make this bbq chicken tonight, but is there a better tastier recipe??
Hi there! Yes the one I haven’t posted yet is amazing in my opinion. If you are desperate for it I could share it with you privately— you’re making it tonight?
Yes pretty please!
The hubs has reluctantly agreed to the xylitol so I’m actually heading back out now to get it but all the other ingredients are on the counter... so if I need anything else this is the best time to tell me 🙂
Feel free to email me at adrienne {at} wholenewmom {dot} com.
Why avoid regular soy sauce? Couldn't you use that instead of tamari?
I avoid gluten and typically there is gluten in soy sauce. Often you can easily find tamari without any and even if it has it, it has less. It's also more tasty in my opinion. Up to you!
Hi, sweet friend! Just wanted to pop over to let you know that I'm sharing this delicious recipe on this week's meal plan at The Better Mom! Hope it sends some new friends your way! Wishing you and your family a super blessed and joyous Easter! Many blessings, Kelly
Thanks, Kelly! I was thinking about this one for you but forgot to mention in. Blessed Easter to you as well.
yes, only eat organic
i can tolerate some when fresh, but not when from a jar/can
Have you tried organic?
jars and canned products do not agree well with me and i avoid.
i realllllyyy miss chicken with bbq sauce!!!
What can i do to sub the tomato paste in this recipe?
Do you have any recommended homemade bbq sauce recipes for chicken (without jars/cans, and without sugar/sweets/fruit [i avoid that too])
do you mean you can't have tomatoes?
thanks for the recipe! Any suggestions for a replacement to the mustard powder? My daughter is allergic. Thanks!
Hmmm. That's a tough one. You would try wasabi powder or horseradish powder. I am not sure that either would be easy to find or that they would work. She is allergic to mustard seeds? You may just wish to leave it out. If you think the dish needs a little "kick" you could add some hot peppers or black pepper. My guess is you'll be fine without it.
Congratulations Adrienne,
Your recipe is featured on Full Plate Thursday this week, enjoy!
Miz Helen
Hi Adrienne,
I just love having an Oven Barbecued Chicken recipe. There is always that rainy day when we can't get out to the grill. Your recipe looks great! Thank you so much for sharing with Full Plate Thursday and hope to see you next week!
Way to go - cutting up a whole chicken in such an adventure the first few times :o)!! I often bbq in the oven - my family prefers it that way. Thanks for sharing this with us at the Hearth and Soul Hop!
Unfortunately...I can't remember the last time I had barbecued chicken! Great recipe!
Thanks for sharing at the hearth and soul hop.
Just stopping by from HearthNSoul and I can't wait for warmer weather so we can grill out again. Looks like a tasty BBQ. While I am here I want to invite you to my Iron Chef Challenge which starts tomorrow and the themed ingredient is canned tomatoes. Link up a recipe and you'll have a chance to win a prize. Hope you can join in the fun!!!
Stopped by from Monday Mania! Chicken looks wonderful! Excited to start following your blog! We are a grain-free, dairy-free house. Love finding healthy blogs!
Hi Lindsey! Keep in touch! If you noticed, we are not grain free, but gluten free and mainly dairy free. It's so nice to meet others with similar issues and share ideas. Thanks for stopping by!
This is making my mouth water. I can't wait to make it.
Just subscribed to your RSS feed so I can keep up with your blog!! Let me know if you join Twitter. I'm also a homeschool mom. We have 3 girls (ages 12, 8 and 3) & live in South Florida. Nice to meet you!
Hi Denise,
Nice to meet you as well!
If you are open to helping a newbie blogger get up and running on Twitter I suppose that I am game! 🙂 I just got on facebook and that was an event in and of itself. I checked out your blog. Very nice. I am off sugar but I can adjust almost any recipe to work. Stay in touch!