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prep time
2 h 20 min
cook time
15 min
ready time
2 h 35 min
Keto Blackened BBQ Chicken
You’ll enjoy biting into this Keto BBQ chicken fresh off the grill or stovetop! Thinly-sliced chicken breast is marinated in a homemade spice dry rub. You’ll char and blacken the chicken after marinating it, then it all gets coated in a tangy BBQ sauce. The BBQ sauce is homemade as well, keeping the recipe very low in carbs. The sauce is tangy with a Southwestern influence. Use the dry rub or homemade BBQ sauce on other meats as well! They both taste great on chicken, pork, fish, or beef. Enjoy the Keto BBQ chicken as is or on a bun with coleslaw and mayonnaise.
Is BBQ chicken Keto?
BBQ chicken can be part of your Keto diet if portioned properly. BBQ chicken will be high in protein, and BBQ sauce will add some carbs to your meal. If you want to add more fat to your plate, load up on Low Carb side dishes that include lots of fat. You can add high-fat condiments to dip your BBQ chicken into as well.
What type of BBQ sauce is Keto?
If you want to add BBQ sauce to your chicken and other meats, your best option is to make your own. With just a few ingredients and some seasoning, it’s really very easy to do. Using the homemade BBQ sauce recipe in the directions below will add the least amount of carbs to your BBQ chicken.
What type of pan should I use?
If you’re going to cook your blackened chicken on a stovetop, you’ll need a good-quality pan. Choose a non-stick pan that can handle a lot of heat. You can also use a cast-iron pan or griddle to cook the chicken. Of course, you can also cook your blackened chicken on the grill outside for good old-fashioned BBQ.
Net Carbs
2.4 g
Fiber
0.9 g
Total Carbs
4.6 g
Protein
29.5 g
Fats
7 g
198 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Salt
3 tsp
Black pepper
2 tsp
Paprika
6 tsp
Chili powder
2 tsp
Cumin, ground
2 tsp
Onion powder
1 tsp
Garlic powder
3 tsp
Mustard powder
2 tsp
Chicken Breast Boneless Skinless Raw
70 oz
Olive Oil
7 tsp
No Sugar Added Tomato Ketchup
1 cup
Beef broth
0.25 cup
Spicy brown mustard
1.5 tsp
Apple cider vinegar
1 tsp
Brown Sugar Replacement
1.5 tbsp
Salt
0.25 tsp
Black pepper
0.5 tsp
Onion powder
0.25 tsp
Garlic powder
0.5 tsp
Paprika
2.5 tsp
Cumin, ground
0.75 tsp
Recipe Steps
steps 6
2 h 35 min
Step 1
Combine salt, pepper, paprika, chili powder, cumin, onion powder, garlic powder, and mustard powder in a small dish. You can mix the spices together, taste, and adjust any seasonings as you wish. The BBQ rub should taste a little on the salty side.Step 2
Cut all the chicken breast into thin slices. Rub all the chicken down with olive oil using your hands (about ½ teaspoon of olive oil per slice of chicken). Wash your hands, then sprinkle all of the BBQ seasoning over all the chicken. Use your hands again to rub the seasoning into the flesh.Step 3
Marinate the chicken for at least 2 hours, or up to to 4-6 hours. When the chicken is done marinating, make the BBQ sauce. Combine sugar-free ketchup, beef broth, brown mustard, apple cider vinegar, and brown sugar substitute in a pot on the stove. Whisk the ingredients together while you heat them to a simmer.Step 4
Once the sauce is simmering, season the sauce with salt, pepper, onion powder, garlic powder, paprika, and cumin. Keep the stove heat on low and let the sauce bubble as it warms up and reduces. Once the sauce is done, leave it aside to cool down and thicken back up.Step 5
You can cook the chicken on a grill or on the stove. In this case, the chicken was cooked on a large metal skillet on very high heat. If you’re cooking the chicken in a pan, you want the pan to be smoking-hot before you add the chicken. Cook your chicken on both sides on a grill or stovetop until the spices have charred and the chicken has cooked through.Step 6
Let the cooked chicken cool and rest for just 5 minutes. Next, you can slather all the chicken in BBQ sauce. If there’s any extra sauce leftover, you can serve it on the side for dipping. Enjoy the BBQ chicken as is or add it to Keto buns to make sandwiches.
