Keto BBQ Grilled Chicken

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Lolita Carricohttp://ketology.net
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Three years later, she has maintained a 55-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

Tangy sweet keto BBQ grilled chicken is one of our summer staples – it’s a crowd pleaser, super easy to cook and a nice change from burgers. Barbecued meat is perfect on a keto lifestyle – grilling brings out amazing flavors and natural juices…the only thing to beware of is the sauce! Like salad dressings and ketchup, many bbq sauces have loads of added sugar, so stick with a keto-friendly bbq sauce like Primal Kitchen or my favorites, G Hughes Sugar Free BBQ Sauce or Sweet Baby Ray’s No Sugar Added BBQ Sauce. Also, while optional, I also add Pyure’s Harmless Honey to the sauce — it adds a hint of sweetness that is out of this world – but you can skip it.

Now, beyond the keto BBQ grilled chicken recipe, perfectly char-grilled chicken also starts with a properly heated grill. Make sure to preheat your grill for 10 to 15 minutes — this ensures your meat stays juicy and doesn’t dry out. As for the cut of meat, you can really go with your preferred cut – I typically like to make drumsticks or chicken breasts on the grill but really any cut you love works…even wings!

Serve the keto bbq chicken with some jicama fries or cauliflower mac and cheese for a simple and delicious summer meal!

Keto BBQ Grilled Chicken

5 from 1 vote
Course bbq, dinner
Cuisine barbecue, bbq
Servings 4
Calories 408 kcal

Ingredients
  

  • 2 cups keto barbecue sauce I like Primal Kitchen or G. Hughes
  • 2 tbsp Pyure Sugar-Free Harmless Honey
  • 1 tbsp Frank's hot sauce or your favorite hot sauce
  • 1 lime juiced
  • salt and pepper to taste
  • coconut oil spray
  • 1 pound skinless chicken pieces breasts, drumsticks, thighs...whatever you love!

Instructions
 

  • In a large bowl, whisk together barbecue sauce,?lime juice, harmless honey (if using), and hot sauce.
  • Add salt and pepper to taste.
  • Reserve 1/2 cup of the keto BBQ sauce for basting.
  • Add your chicken to the bowl (make sure to take 1/2 cup out first!) and toss to coat.
  • Pre-heat your grill on high for 10 - 15 minutes.
  • When heated, spray the grates with the cooking spray.
  • Lay your chicken pieces on the grill and baste with the extra sauce you put aside. This is an important step for perfect barbecued chicken!
  • Grill for 8 - 10 minutes and flip each piece. Continue grilling for another 8 - 10 minutes until a cooking thermometer reads 165? when inserted into the thickest part (away from the bone).

Nutrition

Calories: 408kcalCarbohydrates: 7gProtein: 26gFat: 4gSaturated Fat: 1gCholesterol: 79mgSodium: 1672mgPotassium: 609mgFiber: 2gSugar: 54gVitamin A: 379IUVitamin C: 8mgCalcium: 66mgIron: 2mg
Keyword barbecue, bbq, chicken
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