Keto BBQ Chicken
Published September 7, 2020 • Updated February 25, 2026
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The keto BBQ chicken I make all summer long. Skin-on with a two-stage baste that gives you crispy skin and caramelized sauce.
I’ve been grilling this since my second year on keto, and it’s the recipe that turned our backyard cookouts into real cookout food. Nobody at the table is thinking about net carbs. They’re too busy pulling crispy skin off the bone and arguing over the last drumstick.
The whole trick is a two-stage baste. You don’t slap sauce on raw chicken and hope for the best. I sear the skin side down first, completely bare, until it renders and crisps (10-15 minutes on medium-high). Then I flip, brush on my sugar-free BBQ sauce, and let it cook another 15-20 minutes. One more flip, one more baste, and 5 more minutes. That layered approach gives you caramelized sauce that doesn’t burn, because the meat is already mostly cooked by the time sugar-free sweeteners hit the heat.
I use skin-on pieces for this, always. I’ve tried skinless and the sauce just slides off, the meat dries out faster, and you lose that textural contrast between crispy skin and tender meat underneath. If you’re working with a mix of thighs, legs, and breasts, pull the breasts off first. They hit 160 degrees internal about 5 minutes before the dark meat. Let everything rest for 5 minutes and the temperature climbs to 165 on its own.
The sauce matters more than people think. I use my homemade version most of the time, but any low carb option works as long as you check the label. Some store-bought sauces sneak in honey or brown sugar that spikes the carbs without you realizing it. I’ve had good results with G Hughes and Primal Kitchen when I don’t feel like making my own. One trick I’ve picked up: warm the sauce slightly before brushing it on. Cold sauce straight from the fridge drops the surface temperature and slows down caramelization.
If you want to mix things up on the grill, my keto grilled marinated chicken goes in a totally different direction, and huli huli chicken has this sweet teriyaki-style glaze I keep coming back to. When I’m feeding a crowd, I’ll throw grilled flank steak and pulled pork on at the same time and let people build their own plates.
One thing I’ve learned over the years: the resting time is non-negotiable. I used to cut into the meat the second it came off the grill and wonder why it was dry. Five minutes of patience changes everything. I set it on a cutting board, tent loosely with foil, and the juices redistribute while the carryover cooking finishes the job.
Ingredients
3-4 pounds chicken, cut up, thigh, legs and/or breasts, skin on -
2-3 tablespoons olive oil
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Salt and pepper, to taste
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1 cup sugar-free BBQ Sauce, homemade or store bought
Step by Step Instructions
Step by Step Instructions
Season chicken
Clean chicken and pat dry with a paper towel. Lay in a single layer on a baking tray. Drizzle olive oil onto chicken and season with salt and pepper. Turn over chicken and repeat on the other side.
Brush on BBQ sauce
Place chicken on the grill skin side down for 10-15 minutes or until the skin has browned. Turn chicken and baste with sugar-free BBQ sauce. Continue grilling for 15-20 minutes.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make this in the oven instead of on the grill?
I've made this in the oven when the weather doesn't cooperate. Set it to 425 degrees, roast skin-side up on a sheet pan for 25 minutes, then brush on the sauce and broil for 3-5 minutes. You don't get the same smokiness, but the skin still crisps up nicely under the broiler. I use a wire rack on the sheet pan so the heat circulates underneath.
Can I use skinless chicken for this recipe?
I've tried it both ways and I always go back to skin-on. The skin renders fat that bastes the meat while it cooks, and it gives you that crispy texture under the caramelized sauce. If you go skinless, brush on extra olive oil and reduce the initial cook time by about 5 minutes since there's no skin to render.
What's the best sugar-free BBQ sauce brand to buy?
I make my own most of the time, but when I don't feel like it I grab G Hughes or Primal Kitchen. Both are low carb and don't have that weird aftertaste some sugar-free options get. I always check the label because brands reformulate and sometimes add honey or molasses back in without making it obvious.
Can I use a dry rub instead of BBQ sauce?
I do a dry rub version in the winter when I want that smoky flavor without the sauce mess. My go-to mix is smoked paprika, garlic powder, onion powder, a pinch of cayenne, and a tablespoon of brown sugar substitute. Rub it under the skin too, not just on top. I still finish with a light glaze of sauce in the last 5 minutes for stickiness. If you like seasoned chicken without any sauce at all, my blackened chicken goes that direction.
How should I store leftovers?
I keep leftovers in an airtight container in the fridge and they're good for 3-4 days. The skin loses its crispiness once refrigerated, but I reheat in a 400-degree oven for about 10 minutes and it comes back pretty close. I've also shredded leftover chicken and used it for my BBQ chicken tostada, which is a great way to use up what's left.
Is this recipe good for meal prep?
I make a double batch almost every Sunday during grilling season. The trick for meal prep is to slightly undercook (pull at 155 degrees internal) because the chicken finishes cooking when you reheat it during the week. I portion it with grilled vegetables and it's lunch handled for 4 days.
Can I use chicken breasts only instead of mixed pieces?
I've used breasts only when that's what I had on hand, and the main thing to adjust is timing. Breasts cook faster than thighs and legs, so you're looking at about 8-10 minutes per side instead of 15-20. I butterfly thick breasts so they cook evenly, and I always go skin-on bone-in if skipping dark meat. For a lighter approach on the grill, my chicken caprese kebabs are a fun alternative.
How do I make this in a slow cooker?
I've done a slow cooker version that turns into pulled barbecue, and it's a different dish entirely but still good. Boneless thighs with sauce on low for 6 hours, then shred. No crispy skin this way, but the meat gets fall-apart tender. If you want a dedicated low-and-slow recipe, my Instant Pot pulled pork uses a similar approach with pork.
This BBQ grilled chicken is really easy to make with ingredients you probably already have in your kitchen. It’s a great recipe for those nights you haven’t made it to the grocery store but still want something hearty and delicious.
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Broke out the grill mid-February for this. Two-stage baste, skin came out actually caramelized instead of just sauced. One thing: sugar-free sauce chars way faster than regular, so watch that last baste.
That char thing is real. Last baste I do off direct heat now, just let the residual finish it.
Made this on a freezing Tuesday night with some weird summer craving, and the second the skin got crispy I was back in my mom's backyard. She did BBQ chicken every Sunday. Three years keto and I'd written that feeling off completely.
The skin crisping up with the BBQ sauce is the whole reason I don't bother with skinless. Glad that feeling wasn't gone.