Sugar-Free BBQ Chicken Thighs

Elevate your backyard dinner with these mouthwatering Sugar-Free BBQ Chicken Thighs, a healthier twist on a classic favorite! Perfectly seasoned with a smoky dry rub of paprika, garlic powder, and cayenne, these juicy, bone-in, skin-on chicken thighs are baked to perfection and basted in a rich, homemade BBQ sauce. Made with apple cider vinegar, tomato paste, and a hint of liquid smoke, the sauce skips the sugar, delivering bold, tangy flavors that won’t compromise your health goals. With only 15 minutes of prep and 45 minutes of cooking, this easy recipe is ideal for a weeknight meal or a backyard feast. Serve alongside grilled veggies or a crisp salad for the ultimate sugar-free BBQ experience that everyone will savor.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Chicken thighs (bone-in, skin-on)
• 1 tablespoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Cayenne pepper
• 2 tablespoons Olive oil
• 0.25 cup Apple cider vinegar
• 0.5 cup Tomato paste
• 1 teaspoon Liquid smoke
• 1 tablespoon Worcestershire sauce
• 1 teaspoon Chili powder
• 0.5 teaspoon Crushed red pepper flakes

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil for easy cleanup.

Step 2

In a small bowl, combine paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper. Stir these spices together to create a dry rub.

Step 3

Pat the chicken thighs dry with a paper towel, then rub them with olive oil to coat all sides evenly.

Step 4

Sprinkle the dry rub over the chicken thighs, ensuring they are completely covered with the spice mixture.

Step 5

In a medium saucepan over medium heat, combine apple cider vinegar, tomato paste, liquid smoke, Worcestershire sauce, chili powder, and crushed red pepper flakes.

Step 6

Stir the BBQ sauce mixture together and cook for 5-7 minutes, allowing the flavors to meld together and the mixture to thicken slightly, then set aside.

Step 7

Place the chicken thighs on the prepared baking sheet skin-side up.

Step 8

Brush a generous amount of the sugar-free BBQ sauce over the chicken thighs, reserving some for later basting.

Step 9

Bake the chicken in the preheated oven for 30 minutes. After 30 minutes, baste the chicken again with the reserved BBQ sauce.

Step 10

Continue baking for an additional 15 minutes or until the internal temperature of the chicken thighs reaches 165°F (74°C) and the skin is crispy and caramelized.

Step 11

Remove the chicken thighs from the oven and let them rest for a few minutes before serving to allow the juices to redistribute.

Step 12

Serve your sugar-free BBQ chicken thighs with your choice of sides like grilled vegetables or a mixed salad.

Nutrition Facts

Serving size	(1463.8g)

Amount per serving	% Daily Value*
Calories	2947.1

Total Fat 215.8g	0%
Saturated Fat 57.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 972mg	0%
Sodium 3697.6mg	0%
Total Carbohydrate 39.7g	0%
Dietary Fiber 10.0g	0%
Total Sugars 18.8g
Protein 223.7g	0%

Vitamin D 0IU	0%
Calcium 237.3mg	0%
Iron 18.3mg	0%
Potassium 3954.0mg	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: 64.8%

Protein: 29.9%

Carbs: 5.3%