Easy Keto BBQ Chicken

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Love BBQ but your watching your carbs? With this Easy Keto BBQ Chicken, you can enjoy a great barbecue taste without the carbs and with the oven cooking option, you can have it with or without the grill, too!

oven bbq chicken on plate

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.

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Keto BBQ Chicken with Our Favorite Family Barbecue Sauce

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!

The recipe for the sauce is a modified version of a recipe I found at a candida forum years ago.

It’s easy to make and tastes great.

Recipe Notes

More Easy Healthy Meals

Here are some other favorite meals of ours:

Pakistani Beef Curry (with vegan option)
Chili Mac with other fast dinners
Kid-Friendly Indian Lentils

So go fire up your grill or your oven and have some great barbecue chicken anytime of year!

bbq chicken on baking sheet.

Keto BBQ Chicken

This Keto BBQ Chicken is one of our favorite meals – easy to make with or without a grill!
Print Pin Rate
Course: Entree
Cuisine: Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo
Keyword: baked BBQ chicken, keto bbq chicken, oven BBQ chicken
Servings: 1
Calories: 316kcal


BBQ Sauce


  • 1 whole chicken weighing approximately 4 pounds
  • olive oil for coating optional


  • In a small saucepan, whisk the water into the tomato paste.
  • Add other BBQ sauce ingredients and cook over low heat for about 5 minutes.
  • If desired, divide the chicken into parts. Coat either the whole chicken or the parts with olive oil.
  • Spoon and spread the BBQ sauce evenly over chicken.
  • Grill or 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 cook it a bit longer.



Calories: 316kcal | Carbohydrates: 74g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Sodium: 1717mg | Potassium: 2537mg | Fiber: 14g | Sugar: 51g | Vitamin A: 5413IU | Vitamin C: 50mg | Calcium: 146mg | Iron: 9mg | Net Carbs: 60g

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.

Do you have a favorite chicken recipe to share?

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Recipe Rating



  1. 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!!!

      1. Hi, I just came back from the store with the ingredients to make this bbq chicken tonight, but is there a better tastier recipe??

        1. 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?

          1. 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 🙂

    1. 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!

  2. 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

    1. Thanks, Kelly! I was thinking about this one for you but forgot to mention in. Blessed Easter to you as well.

  3. 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])

  4. thanks for the recipe! Any suggestions for a replacement to the mustard powder? My daughter is allergic. Thanks!

    1. 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.

  5. Congratulations Adrienne,
    Your recipe is featured on Full Plate Thursday this week, enjoy!
    Miz Helen

  6. 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!

  7. 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!

  8. Unfortunately…I can’t remember the last time I had barbecued chicken! Great recipe!

    Thanks for sharing at the hearth and soul hop.

  9. 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!!!

  10. 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!

    1. 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!

  11. 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!

    1. 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!