Low Carb BBQ Chicken Thighs

Why You’ll Love This Recipe

• Quick and easy, ready in about 30 minutes

• Low in carbs, making it diabetic-friendly

• Uses simple ingredients you likely already have at home

• Juicy, tender chicken thighs full of flavor

• Family-friendly and customizable with different toppings

• Perfect for meal prep or busy weeknights

• Delicious served on its own, in bowls, or wrapped in low-carb tortillas

• Great balance of savory, tangy, and cheesy flavors

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 teaspoon olive oil

• 1 medium onion, thinly sliced

• 5 boneless, skinless chicken thighs

• ⅓ cup lower carb BBQ sauce

• ½ cup shredded cheese

Directions

1. Heat olive oil in a medium skillet over medium heat.

2. Add sliced onions and sauté for 3–4 minutes, stirring occasionally.

3. Season chicken thighs with salt and pepper, then place them in the skillet with the onions. Cover and cook on medium-low for 2–3 minutes.

4. Uncover and continue cooking until the chicken reaches an internal temperature of 165°F, about 10 minutes.

5. Using two forks, shred the chicken directly in the skillet.

6. Stir in the BBQ sauce until the chicken is evenly coated.

7. Sprinkle shredded cheese on top, cover the skillet, and allow it to melt for 1–2 minutes before serving.

Servings and timing

• Servings: 4

• Prep Time: 15 minutes

• Cook Time: 15 minutes

• Total Time: 30 minutes

• Calories: About 247 kcal per serving

Variations

• Add bell peppers or mushrooms along with the onions for extra veggies.

• Swap chicken thighs for chicken breast if you prefer leaner meat.

• Try different cheeses like mozzarella, pepper jack, or gouda for a flavor twist.

• Make it spicy with jalapeños or a spicy low-carb BBQ sauce.

• Serve it over cauliflower rice, lettuce wraps, or low-carb tortillas for variety.

Storage/Reheating

• Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheat gently on the stovetop or in the microwave until warmed through.

• For freezing, store shredded BBQ chicken (without cheese) in a freezer-safe bag for up to 2 months. Add cheese after reheating.

FAQs

1. Can I make this recipe with bone-in chicken thighs?

Yes, but you’ll need to adjust the cooking time since bone-in thighs take longer to cook through.

2. What type of low-carb BBQ sauce works best?

Choose a sugar-free or reduced-sugar BBQ sauce to keep the carb count low while still adding flavor.

3. Can I prepare this dish in advance?

Yes, you can make it ahead of time and store it in the fridge. Reheat when ready to serve.

4. How do I know when the chicken is done?

The chicken is fully cooked when it reaches an internal temperature of 165°F.

5. Can I make this recipe in the oven?

Yes, you can bake the chicken thighs at 375°F for about 25–30 minutes, shred, and then mix with BBQ sauce and cheese.

6. Is this dish gluten-free?

It can be if you choose a gluten-free BBQ sauce. Always check labels to be sure.

7. Can I use pre-cooked chicken?

Yes, rotisserie chicken or leftover chicken works well. Just shred it, heat it with onions, add sauce, and top with cheese.

8. What sides go well with this recipe?

Try cauliflower rice, zucchini noodles, roasted vegetables, or a simple side salad.

9. Can I make this recipe dairy-free?

Yes, simply skip the cheese or use a dairy-free cheese alternative.

10. Does this recipe work for meal prep?

Absolutely! It stores well and can be portioned into containers for easy grab-and-go meals.

Conclusion

Low carb BBQ chicken thighs are a quick, flavorful, and satisfying dish that fits perfectly into a low-carb or diabetic-friendly lifestyle. With tender chicken, tangy BBQ sauce, and melty cheese, it’s a versatile recipe that can be enjoyed in bowls, wraps, or on its own. Perfect for weeknight dinners or meal prep, this recipe is one you’ll return to again and again.

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