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Keto BBQ Chicken
This Keto BBQ Chicken is one of our favorite meals - easy to make with or without a grill!
Servings: 6
Calories: 380 kcal
Course:
Main Course
Cuisine:
Keto
Ingredients
BBQ Sauce
- 6 ounces tomato paste
- 1/4 cup water
- 3 tablespoons tamari
- 1 tablespoon chili powder
- 1/4 teaspoon dry mustard
- 1 teaspoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 clove garlic (minced)
- 2 tablespoons onion (finely chopped)
- 1 small chunk ginger
- 2 tablespoons low-carb sweetener
Chicken
- 1 whole chicken weighing approximately 4 pounds
- olive oil for coating optional
Instructions
- In a small saucepan, whisk the water into the tomato paste.
- Add other BBQ sauce ingredients and cook over low heat for about 5 minutes.
- If desired, divide the chicken into parts. Coat either the whole chicken or the parts with olive oil.
- Spoon and spread the BBQ sauce evenly over chicken.
- Grill or bake at 350 degrees (375 if you prefer more of a "grilled" effect) for 50 minutes or until internal temperature reaches at least 180 degrees. My family prefers the chicken more well-done so I cook it a bit longer.
Cup of Yum
Notes
- Substituting soy sauce for the tamari works fine, or you can use coconut aminos if avoiding soy.
- Substituting soy sauce for the tamari works fine, or you can use coconut aminos if avoiding soy.
- Here's a recipe to make your own chili powder.
- Here's a recipe to make your own chili powder.
- Substitute lemon juice for apple cider vinegar if not tolerated.
- Substitute lemon juice for apple cider vinegar if not tolerated.
- 1/4 teaspoon organic garlic powder can be used instead of a clove of garlic.
- 1/4 teaspoon organic garlic powder can be used instead of a clove of garlic.
- You can substitute 1/2 teaspoon dried minced onion for the fresh onion.
- You can substitute 1/2 teaspoon dried minced onion for the fresh onion.
- 1/8 teapsoon organic ground ginger can be substituted for a small chunk of ginger.
- 1/8 teapsoon organic ground ginger can be substituted for a small chunk of ginger.
- You can substitute any healthy sweetener for the xylitol, but you may need to use a different amount if using a liquid sweetener so read this post on substituting sweeteners. If using stevia as your sweetener, use 1/16 teaspoon.
- You can substitute any healthy sweetener for the xylitol, but you may need to use a different amount if using a liquid sweetener so read this post on substituting sweeteners. If using stevia as your sweetener, use 1/16 teaspoon.
Nutrition Information
Calories
380kcal
(19%)
Carbohydrates
13g
(4%)
Protein
30g
(60%)
Fat
24g
(37%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
5g
Monounsaturated Fat
10g
Trans Fat
0.1g
Cholesterol
116mg
(39%)
Sodium
357mg
(15%)
Potassium
666mg
(19%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
1046IU
(21%)
Vitamin C
10mg
(11%)
Calcium
40mg
(4%)
Iron
3mg
(17%)
Net Carbohydrates
10g
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 380
% Daily Value*
| Calories | 380kcal | 19% |
| Carbohydrates | 13g | 4% |
| Protein | 30g | 60% |
| Fat | 24g | 37% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 116mg | 39% |
| Sodium | 357mg | 15% |
| Potassium | 666mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 1046IU | 21% |
| Vitamin C | 10mg | 11% |
| Calcium | 40mg | 4% |
| Iron | 3mg | 17% |
| Net Carbohydrates | 10g |
* Percent Daily Values are based on a 2,000 calorie diet.