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–+ servings
Keto BBQ Chicken

Keto BBQ Chicken: Smoky, Tender, Low-Carb Bliss

Delicious Keto BBQ Chicken recipe with smoky flavors and minimal carbs for a guilt-free meal.
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Prep Time 1 hour
Cook Time 40 minutes
Total Time 1 hour 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Marinade
  • 1 tbsp Sea Salt Distribute evenly for optimal taste
  • 1 tbsp Brown Sugar Substitute Choose a keto-friendly brand
  • 1 tbsp Garlic Powder Adjust to taste; fresh garlic can be used
  • 1 tbsp Smoked Paprika Regular paprika can be used but won’t have the same smoky flavor
  • 1 tsp Black Pepper Freshly ground intensifies flavors
  • 1/2 tsp Cayenne Pepper Adjust for heat preference
Chicken
  • 3 pounds Chicken (cut into pieces) Bone-in recommended for juiciness
Sauce
  • 1 cup Keto Barbecue Sauce Use homemade or store-bought

Equipment

  • Instant Pot
  • grill
  • Air fryer
  • Oven

Method
 

Preparation
  1. Combine sea salt, brown sugar substitute, garlic powder, smoked paprika, black pepper, and cayenne pepper in a large bowl. Rub evenly over chicken pieces and marinate for at least one hour, preferably overnight.
  2. Choose your cooking method: Instant Pot, grill, air fryer, or oven.
Cooking Method
  1. Instant Pot: Pour 1 cup of water in the bottom, place chicken on trivet, and cook on high pressure for 7 minutes for boneless or 15 minutes for bone-in. Quick release and broil chicken for 4 minutes.
  2. Grilling: Preheat grill for indirect heat. Cook bone-in chicken for 20 minutes or boneless for 10 minutes, until internal temperature reaches 165°F. Brush with BBQ sauce in the last 5 minutes.
  3. Baking: Preheat oven to 420°F. Arrange chicken on parchment-lined baking sheet and bake for 15 minutes, basting with BBQ sauce every 10 minutes for a total of 40 minutes.
  4. Air Frying: Preheat air fryer to 400°F. Cook bone-in chicken pieces for 10 minutes, flip, and cook for another 6-8 minutes. Brush with BBQ sauce in the last 3 minutes.
  5. Serve the cooked chicken hot with reserved BBQ sauce for dipping.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 1gProtein: 40gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 120mgSodium: 700mgPotassium: 600mgVitamin A: 200IUVitamin C: 2mgCalcium: 10mgIron: 1.5mg

Notes

Marinate overnight for enhanced flavor. Adjust cooking times based on equipment and check with a meat thermometer for safety.

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