Keto BBQ Chicken Thighs | Great As a Low Carb Dinner or For Meal Prep

A meal prep container filled with cauliflower rice and topped with BBQ chicken and vegetables.

This Keto BBQ chicken thighs recipe makes for an excellent family dinner! It can even be a solid low carb meal prep idea for the week too. And, this chicken thigh recipe is full of sweet, tangy, and BOLD barbecue flavors that all of us crave from time-to-time. Plus, each serving has only 5g net carbs, and it’s just so easy to make too!



2 to 2 1/2lbs (900-1100g) Chicken Thighs, trimmed weight (Breasts can work too cut into chunks)

2 Tbsps (28g) Baking Soda

2 Tbsps (28g) Macadamia Nut Oil

Egg Wash:

2 Large eggs, whisked

Breading Ingredients:

1 Cup (70g) Pork Rinds, crushed

⅓ Cup (37g) Almond Flour

½ Cup (37g) Grated Parmesan Cheese

Salt & Pepper to taste


1 Medium (75g) Green Bell Pepper, chopped

1 Medium (75g) Red Bell Pepper, chopped

1 Medium (100g) Yellow Onion, chopped

*Optional: 3 Cups (500g) Riced Cauliflower

BBQ Sauce:

5 Oz (140g) Apple Cider Vinegar

⅔ Cup (160g) Keto Ketchup

½ Cup (100g) Brown Swerve

2 Tbsps (30g) Liquid Aminos Aminos

Pinch of Garlic Salt, Onion Powder, Paprika

Splash of Hot Sauce


  1. Trim the excess fat off of the chicken thighs, cut into bite sized pieces, and add to a bowl.
  2. Now, add the baking soda to the chicken, work it into all of the meat with your hands, and set the bowl aside.
  3. Next, chop the peppers and onion, add those to a medium-sized bowl, and set those aside as well.
  4. In a small dish add the eggs, and beat them until combined.
  5. Then, in a medium-sized bowl add the breading ingredients, and combine.
  6. At this point, you can wash the baking soda off of the chicken, and then add it to a large baking sheet lined with paper towels.
  7. Pat dry the chicken with paper towels.
  8. Now, piece-by-piece, dip the chicken into the egg, then into the breading, and set it on a large platter.
  9. Repeat this process until all of the chicken has been breaded, and then set the platter aside.
  10. Now, in a medium-sized pot add all of the BBQ sauce ingredients, and set it over a burner on medium heat.
  11. Be sure to whisk/stir the sauce occasionally as it cooks.
  12. Now, add 1 tbsp of macadamia nut oil to a large wok - or skillet - and set over medium-high heat.
  13. Once the oil is hot, cook the chicken in 2 batches, flipping it occasionally.
  14. When the chicken reaches an internal temp of 165°F it’s done.
  15. After the chicken is done cooking add it to a very large bowl, and set it aside.
  16. The BBQ sauce should be boiling at this point, and you want to reduce the sauce down until it thickens up.
  17. Once it just starts to thicken, turn the heat down to a simmer.
  18. Now, in the same skillet/wok that the chicken was cooked in, heat up another tablespoon of macadamia nut oil.
  19. Then, add the veggies, and cook until soft and slightly charred.
  20. Once the veggies have cooked, add them to the bowl with the chicken, and then top everything with the BBQ sauce.
  21. Mix well and serve as a dinner option, or split the recipe up equally into 6 meal prep containers.
  22. The BBQ chicken pairs nicely with riced cauliflower, and a ½ a cup of it is the perfect amount for each meal prep container - or serving.


Don’t sub in coconut flour for the almond flour. Instead, try walnut flour or sunflower seed flour at a 1:1 ratio

You can buy pre-made keto BBQ sauce like this one. It's convenient, but obviously a bit more expensive than making your own.


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