Name: Keto BBQ Chicken (Oven or Grill with Sugar-Free Sauce)
Ingredients: 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; 1 whole chicken (weighing approximately 4 pounds ); olive oil for coating (optional)

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This keto BBQ chicken is the perfect way to enjoy classic barbecue flavor without the sugar. Made with a simple low-carb BBQ sauce, it can be cooked in the oven or on the grill for an easy, family-friendly dinner.

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When I developed this recipe, it was in the middle of winter. For some reason I really wanted BBQ chicken, but it for sure wasn't grilling weather. So I thought, why couldn't I “grill” chicken in the oven?

And so I did and it turned out great.

And now you and your family can have delicious low-carb BBQ chicken any time of year, whether you have access to a grill or not.

Is BBQ Chicken Keto?

Traditional BBQ chicken is usually not keto because most sauces are high in sugar. This recipe uses a sugar-free, low-carb BBQ sauce, making it completely keto-friendly.
Being a busy mom, easy meals are a must.

We love these one-pot dishes for that reason: Keema Curry, Paleo Shepherd's Pie, Healthy Hamburger Helper, and Healthy Chili Mac. And of course this Keto BBQ Chicken is about as easy as it gets too.

Why You’ll Love This Keto BBQ Chicken

This sugar-free BBQ chicken recipe is going to be a fast favorite in your home because it's:

family-friendly
low carb and sugar-free
has both and oven and grill option
made with only simple ingredients

Recipe Notes

Substituting soy sauce for the tamari works fine, or you can use coconut aminos if avoiding soy.
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 teaspoon 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.

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!

Ingredients

BBQ Sauce

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

Chicken

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

Instructions

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.

Notes

Soy-free option: You can substitute coconut aminos for tamari or soy sauce if needed.
Chili powder: Use your favorite blend or try a homemade chili powder for the best flavor.
Acid swap: Lemon juice can be used in place of apple cider vinegar if preferred.
Garlic substitute: Use 1/4 teaspoon garlic powder instead of fresh garlic.
Onion substitute: Replace fresh onion with 1/2 teaspoon dried minced onion.
Ginger substitute: Use 1/8 teaspoon ground ginger instead of fresh.

Nutrition

Nutritional information is provided as a courtesy and is an estimate only. It may vary depending on ingredient brands, substitutions, and preparation methods. Optional ingredients are not included. Net carbs are typically calculated by subtracting fiber and sugar alcohols (such as erythritol) from total carbohydrates. This information should not be relied upon for medical or nutritional purposes.

Do you have a favorite chicken recipe to share?

27 Comments

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!!!

Adrienne says:

Mar 14, 2019 at 11:51 pm

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!

Reply
1. Alex says:
  
  Dec 13, 2019 at 4:55 pm
  
  Hi, I just came back from the store with the ingredients to make this bbq chicken tonight, but is there a better tastier recipe??
  
  Reply
  1. Adrienne says:
    
    Dec 13, 2019 at 6:19 pm
    
    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?
    
    Reply
    1. Alex Alex says:
      
      Dec 13, 2019 at 6:35 pm
      
      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 🙂
      
      Reply
      1. Adrienne says:
        
        Dec 13, 2019 at 7:11 pm
        
        Feel free to email me at adrienne {at} wholenewmom {dot} com.
        
        Reply

Why avoid regular soy sauce? Couldn’t you use that instead of tamari?

Adrienne says:

Jul 25, 2017 at 12:12 am

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!

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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

Adrienne says:

Mar 16, 2013 at 9:30 am

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

Reply