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bbq chicken thighs on a white plate with a green salad
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Keto BBQ Sauce Chicken Thighs

Keto BBQ Sauce Chicken Thighs Recipe is only 3 carbs! Grilled chicken thighs smothered in a homemade low carb bbq sauce are so delicious!
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Main Course
Cuisine: American
Servings: 4
Calories: 268
Author: Natalie


Chicken Thighs

  • 6-8 chicken thighs (bone-in or boneless)
  • 2 tablespoons avocado oil
  • 1 tablespoon kosher salt
  • 1/2 tablespoon black pepper

Keto BBQ Sauce


  • Heat your outdoor grill over medium high heat. Works with gas, charcoal or smoker grill. On our Traeger, we set the temperature to 375ºF. (See Recipe Notes below for oven instructions)
  • Add the chicken thighs to a plate, and drizzle with avocado oil, salt and pepper.
    6-8 chicken thighs (bone-in or boneless), 2 tablespoons avocado oil, 1 tablespoon kosher salt, 1/2 tablespoon black pepper
  • Grill for 25-35 minutes with the lid on, until the chicken thighs are almost cooked through.
  • While the chicken thighs are grilling, make the BBQ sauce. In a sauce pan over medium heat, add all the BBQ sauce ingredients, whisk and bring to a simmer for 1 minute. Simmering it will help all the flavors to marry and thicken the sauce a bit.
    6 ounces tomato paste, 1/2 cup balsamic vinegar, 1/2 cup keto friendly maple syrup, 2 tablespoons soy sauce, 2 tablespoons dijon mustard, 1 teaspoon kosher salt, 1 teaspoon garlic powder, 1 teaspoon onion powder
  • Slather each side of the chicken thighs in bbq sauce, close your grill lid and cook another 5 minutes.
  • Remove from the grill. Serve warm.
  • Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.
  • See the Recipe Notes below for more tips, FAQ's and ingredient substitutions.


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. My favorite pasture raised chicken to buy and cook is by Cooks Venture. (Code TL50 for $50 off your 1st order, code TL20 for $20 off for returning customers)
Oven Instructions: You can roast your chicken thighs on a sheet pan in a 425ºF oven. Same cook time!
Tomato Paste: You could use a keto friendly ketchup in place of tomato paste. My favorite is by True Made Foods. You may need to simmer your BBQ sauce for at 5-10 minutes to thicken it since ketchup is thinner than tomato paste.
Sweetener: My favorite sweetener to use is keto friendly maple syrup. You could also use monk fruit. I would start with 1/4 cup and add more to sweeten to your preference. If you don't need this to be keto friendly, you could also use pure maple syrup or honey or brown sugar or date syrup. Same quantity. 
Soy Sauce: For soy free/gluten free use coconut aminos or tamari.


Calories: 268 | Total Carbs: 3.5g | Protein: 19.1g | Fat: 19.1g | Fiber: 0.3g | Net Carbs: 3g