Low Sodium Delicious BBQ Chicken Thighs

Savor the smoky, tangy, and slightly sweet flavors of these Low Sodium Delicious BBQ Chicken Thighs, a healthier twist on a classic favorite! Perfectly marinated in a homemade low sodium barbecue sauce featuring hints of molasses, Dijon mustard, and smoked paprika, these bone-in, skin-on chicken thighs are juicy, tender, and packed with flavor. Whether grilled to perfection or baked in the oven, this easy-to-follow recipe is ideal for weeknight dinners or backyard gatherings. With just 15 minutes of prep and a marinade that enhances every bite, these BBQ chicken thighs pair beautifully with fresh salads or roasted veggies for a mouthwatering, satisfying meal that’s big on taste but light on sodium.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces chicken thighs (bone-in, skin-on)
• 6 tablespoons low sodium tomato paste
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 tablespoon Dijon mustard
• 1 tablespoon molasses
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon black pepper
• 0.5 teaspoon cayenne pepper
• 1 teaspoon liquid smoke
• 2 tablespoons olive oil
• 0.25 cup water

Directions

Step 1

In a mixing bowl, whisk together the tomato paste, apple cider vinegar, honey, Dijon mustard, molasses, smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper, and liquid smoke. Ensure that the ingredients are well combined to create a smooth sauce.

Step 2

Add the chicken thighs to the bowl, making sure each piece is fully coated with the sauce. Cover the bowl with plastic wrap and refrigerate for at least 1-2 hours to marinate. For best results, marinate the chicken overnight.

Step 3

Preheat your grill to medium heat, or if you're using an oven, preheat it to 375°F (190°C).

Step 4

If grilling, brush the grill grates lightly with olive oil to prevent sticking. Place the chicken thighs on the grill, skin side down, and cook for about 6-8 minutes per side, basting occasionally with the remaining marinade.

Step 5

If baking, place the marinated chicken thighs in a baking dish, skin side up. Bake in the preheated oven for 35-45 minutes, or until the internal temperature reaches 165°F (74°C), basting with extra sauce halfway through cooking.

Step 6

Once cooked, remove the chicken from the grill or oven and let it rest for about 5 minutes before serving. This allows the juices to redistribute, ensuring moist and tender meat.

Step 7

Serve the BBQ chicken thighs with your favorite sides, such as grilled vegetables or a fresh salad, for a complete and satisfying meal.

Nutrition Facts

Serving size	(1501.8g)

Amount per serving	% Daily Value*
Calories	3101.6

Total Fat 218.2g	0%
Saturated Fat 57.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 972mg	0%
Sodium 1387.2mg	0%
Total Carbohydrate 76.8g	0%
Dietary Fiber 6.9g	0%
Total Sugars 63.2g
Protein 221.9g	0%

Vitamin D 0IU	0%
Calcium 239.3mg	0%
Iron 15.1mg	0%
Potassium 3522.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.2%

Protein: 28.1%

Carbs: 9.7%