Keto BBQ Grilled Chicken Thighs

Keto BBQ Grilled Chicken Thighs

We're thrilled to share a recipe for KETO BBQ Grilled Chicken Thighs from Natalie at Tastes Lovely. Natalie's a pro at feeding her family healthy, always delicious meals that are a hit with the adults as well as the littles. These chicken thighs are not an exception.

Don't have a grill handy? Not a problem! Check the notes at the end of the recipe for tips on how to transition this recipe indoors to your oven.

Overall cook time:35 - 40 minutes
Inactive cook time:25 - 35 minutes


Chicken Thighs

  • 6-8 Pasture-Raised Chicken Thighs; bone-in or boneless (about 1.25-1.5 pounds)
  • 2 TB Avocado Oil
  • 1 TB Kosher Salt
  • ½ TB Freshly Ground Black pepper

Keto BBQ Sauce

  • 6 Oz Tomato Paste (about 3/4 cup)
  • ½ Cup Balsamic Vinegar
  • ½ Cup Keto-Friendly Maple Syrup
  • 2 TB Soy Sauce
  • 2 TB Dijon Mustard
  • 1 tsp Kosher Salt
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder


  1. Preheat your outdoor grill (gas or charocal) over medium high heat.

  2. Pat the chicken thighs dry and place on a plate. Drizzle with avocado oil, salt and pepper on both sides.

  3. Grill for 25-35 minutes with the lid on, until the chicken thighs are almost cooked through.

  4. While the chicken thighs are grilling, make the BBQ sauce. In a sauce pan, combine all the BBQ sauce ingredients; whisk to thoroughly combine. Heat over medium heat and bring to a simmer for 1 minute. (Simmering it will help all the flavors to marry and thicken the sauce a bit.)

  5. Slather each side of the chicken thighs in bbq sauce, close your grill lid and cook another 5 minutes.

  6. Remove from the grill. Serve warm.

Recipe Notes

Chicken Thighs: You can use either bone in or boneless chicken thighs. Bone in thighs will take closer to 35 minutes, boneless will take closer to 25 minutes.

Oven Instructions: You can roast your chicken thighs on a sheet pan in a 425ºF oven. Same cook time!


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