Free Printable: Six EASY Keto Mug Cake Recipes!

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Joy Filled Eats logo

  • About & Contact
    • Support Joy Filled Eats
  • Recipe Index
    • Recipe Filters
    • Low Carb & Keto
    • 5 Ingredient Recipes
    • Appetizers
    • Beverage Recipes
    • Breakfast & Brunch
    • Crock Pot & Instant Pot
      • Keto Air Fryer Recipes
    • Dairy Free Recipes
    • Desserts
      • Cakes & Cupcakes
      • Candies
      • Cookies & Bars
      • Ice Cream & Frozen Treats
      • Pastries
      • Pies & Tarts
    • Main Dishes
      • Casseroles
      • Chicken
      • Pork & Beef
      • Soups
    • Side Dishes
    • Snack Recipes
    • Trim Healthy Mama
      • THM E Recipes
      • THM FP Recipes
      • THM S Recipes
    • Seasonal Recipes
      • Keto Christmas Recipes
      • Keto Easter Recipes
      • Keto Pumpkin Recipes
      • Keto Thanksgiving Recipes
  • Cookbooks
    • Keto eBook Bundle
    • Keto Christmas Cookies
    • 5-Ingredient Keto Dinners Cookbook
    • Low Carb Dessert Cookbook
    • Low Carb Breakfast Cookbook
    • Low Carb Appetizers Cookbook
    • Free Printables & Guides
      • Free Mug Cake Cheat Sheet
      • Free Cookie Cheat Sheet
      • Free Keto Baking Guide
  • Work With Me
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About & Contact
  • Recipe Index
  • Recipe Filters
  • Joy Filled Eats Cookbooks!
  • Work With Me
  • Resources & Tips
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Main Dish Recipes » Chicken » Keto Barbecue Chicken

    Keto Barbecue Chicken

    5 Ingredient RecipesDairy Free RecipesGluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Jul 16, 2021 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
    Print Recipe Jump to Recipe
    pinterest image for keto barbecue chicken
    pinterest image for keto barbecue chicken

    Fast, juicy, and delicious this low carb Keto Barbecue Chicken recipe is bound to be a family favorite. From start to finish it takes less than 30-minutes, so it's great even on the nights when you have no desire to cook. 5 ingredients and a few minutes are all you need to make this keto-friendly, low carb, gluten-free, and grain free dinner. 

    close up of a plate of keto barbecue chicken tenders on a plate

    collage of food
    Free Guide! Feed a Family on a Low Carb Diet

    In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.

    Admittedly, there are lots of delicious main dish recipes out there for chicken, but I am especially excited about this barbecue chicken recipe. The meat cooks up really tender, and grilling helps lock in the moisture, so it stays really juicy.

    My special combination of seasonings is just perfect on keto barbecue chicken. I'm not a fan of most packaged barbecue rubs because they use sugar and/or nutmeg. But by making your own the flavor can be customized, they are cheaper, and the taste is not overpowering as some seasonings can get.

    This is one of my favorite meals to cook when we are spending the evening outdoors. It's easy to make and doesn't need a ton of attention, so we can relax and enjoy being outside. So, if you love to grill, this one is for you!

    plate with keto barbecue chicken and grilled vegetables

    Ingredients Needed

    You know how I feel about recipes that take minimal ingredients. This keto barbecue chicken comes together with just 5 ingredients.

    • Chicken Tenderloins - I like to buy tenderloins because they are already cut for me. All I have to do is trim any fat and get busy cooking. You can trim chicken breasts into this size yourself by cutting them in half lengthwise but tenderloins really are more tender.
    • Oil - The oil acts as glue, so the seasonings stick to it. You can use any oil that you like, but we typically go for olive oil or avocado oil.
    • Seasonings - The combination I use is smoked paprika, garlic powder, onion powder, salt, and pepper.

    Sugar free bbq sauce is optional. The spice rub plus grilling the chicken give this plenty of barbecue flavor. If you want a sauce to drizzle on or dip into check out my 3 varieties of easy keto barbecue sauce. I have keto recipes for a golden mustard sauce, white sauce, and a classic red sauce within that one blog post.

    chicken tenderloins with a dry rub

    How To Make Keto Barbecue Chicken

    This easy, healthy bbq chicken recipe is a hit with crowds and anyone else who tries it.

    Step One: Coat the chicken in the oil, then sprinkle it with the seasonings.

    Step Two: Turn the heat on the grill too high. Place the chicken tenderloins on the grill and lower the heat to medium. Cook for 15-20 minutes and flip every 5 minutes. Cook until the chicken reaches 160 degrees F. then let rest for 5 minutes. Serve and enjoy!

    PRO TIP: Invest in a digital meat thermometer. They are easy to read, and there is no guessing what the temperature of the food is.

    tenderloins on the grill

    Grilled Chicken Tips

    • Don't cook the chicken at too high of a temperature. It will cause the outside of the chicken to become charred while the inside isn't done all the way. It doesn't take long to cook with medium heat, and the results are way better.
    • If you opt to make chicken breasts instead of tenderloins, be sure to cut them. Otherwise, they will take longer to cook.
    • For some extra flavor, add your favorite sugar-free keto bbq sauce in the last 5 minutes of cooking.
    • You can also make the bbq keto chicken using an indoor grill. It may take longer to cook, so keep a close watch on the internal temperature.

    plate of keto barbecue chicken tenders on a plate

    Can I Use Chicken Breasts?

    Yep! There is no issue with substituting the tenderloins for breasts. The biggest thing is that you need to cut the chicken, so it's evenly sized and in much smaller strips.

    Keep in mind; tenderloins do tend to be more tender than chicken breast. So the texture is going to vary a bit if you opt for breasts.

    Additionally, you can use boneless skinless chicken thighs as well for this keto barbecue chicken recipe. Cut them into strips and cook as directed.

    Can I Cook this in an Instant Pot or Slow Cooker?

    I have one better. I have an entire recipe just for instant pot barbecue chicken! And another one for crockpot bbq chicken. We love low carb chicken bbq recipes in my house!

    platter of keto barbecue chicken with different sauces

    What Do You Serve With Barbecue Chicken?

    I'll admit...there are LOTS of things that go with keto barbecue chicken. So, we will change what we are having depending on what I am in the mood for that day. For this particular meal, I made grilled zucchini and broccoli. It was DELICIOUS!

    Try out some of these low carb recipes and ideas:

    • Cauliflower - It goes with just about everything and keeps you feeling satisfied. For inspiration, check out my pesto cauliflower.
    • Broccoli - The broccoli in my photos is actually GRILLED. See our grilled broccoli recipe here.
    • Fries - Sometimes, we get a craving for my keto fries. They are incredible and simple to make.
    • Garden Salad - I think everything is better when you have a fresh salad to go with it. Try out my keto thousand island dressing!
    • Easy Sides - My keto ranch broccoli salad with bacon and cheddar cheese and keto coleslaw both hit the spot. They pair well with the barbecue chicken too.

    overhead shot of a tablescape with grilled chicken and vegetables

     

    Like what you see? Follow me on Facebook! Love this recipe? Leave a comment & 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!

    close up of a plate of keto barbecue chicken tenders on a plate

    Keto Barbecue Chicken

    Fast, juicy, and delicious Keto Barbecue Chicken is bound to be a family favorite recipe. From start to finish it takes less than 30-minutes!
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 15 minutes
    Total Time: 20 minutes
    Course: Main Course
    Cuisine: American
    Servings: 8
    Calories: 249.2
    Author: Taryn

    Ingredients

    • 3 lb chicken tenderloins
    • 3 tablespoon oil
    • 1 tablespoon smoked paprika
    • 1 tablespoon garlic powder
    • 1 tablespoon onion powder
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    US Customary - Metric
    Prevent your screen from going dark

    Instructions

    • Drizzle the chicken with oil and sprinkle it with the seasoning rub.
    • Heat the grill to high. Add the chicken. Reduce heat to medium. Grill for 15-20 minutes, flipping every 5 minutes until fully cooked.

    Notes

    Substitutions: Swap the chicken tenderloins for chicken breast or boneless skinless thighs cut into strips.
    Temperature: I cook chicken until it reaches 158-160 with an instant-read meat thermometer and then let it rest to hit 160. Make sure not to overcook the chicken or it will be dry.
    To Reheat: Place the chicken on a microwave-safe plate and cover with a damp paper towel. Heat in the microwave for 1-2 minutes or until hot. 
    To Freeze: Place the pieces of cooked chicken on a baking sheet and flash freeze for 1-2 hours. Once the chicken is frozen, place it in a freezer-safe container and store for up to  3 months.
     

    Nutrition

    Serving: 3tenderloins (approx) | Calories: 249.2 | Carbohydrates: 1.9g | Protein: 36.5g | Fat: 9.8g | Saturated Fat: 1.4g | Polyunsaturated Fat: 2.2g | Monounsaturated Fat: 4.6g | Trans Fat: 0.1g | Cholesterol: 108.9mg | Sodium: 344.5mg | Potassium: 670.7mg | Fiber: 0.5g | Sugar: 0.2g | Vitamin A: 482.3IU | Vitamin C: 2.3mg | Calcium: 15mg | Iron: 0.9mg
    Tried this Recipe? Tag me Today!Mention @joyfilledeats or tag #joyfilledeats!
    434shares
    • Facebook
    • Twitter
    « Sugar Free Baked Oatmeal
    Keto Raspberry Sauce »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    About & Contact

    Joy Filled Eats Founder

    Hello and welcome to Joy Filled Eats! Your go-to website for easy delicious recipes that fit into a gluten-free, sugar-free, low carb, keto, and Trim Healthy Mama

    recipe key


    FREE Cookie Cheat Sheet!

    Make Five Delicious Keto Cookie Recipes from one EASY dough!

    Recent Posts

    • Keto Lemonade Popsicles
    • Stuffed Greek Chicken
    • Protein Cheesecake

    Featured On

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Decadent Sugar Free Cakes

    glazed lemon pound cake slices fanned out on a plate close up

    Keto Lemon Pound Cake

    Overhead close up view of keto coffee cake muffin in metal muffin tin

    Keto Coffee Cake Muffins

    one of the keto cupcakes sitting on its wrapper with a bite missing

    Keto Cupcakes

    More Recipes

    Easy 5 Ingredient Recipes

    hand holding a low carb lemon popsicle

    Keto Lemonade Popsicles

    close up on slices of smoked paprika pork tenderloin

    Smoked Paprika Pork Tenderloin

    strawberry gimlet being poured into small martini glass

    Strawberry Gimlet

    More Recipes

    Buy Me a Coffee

    Love my recipes? I love coffee. Buy me a cup in thanks.

    coffee cup with jfe logo

    Joy Filled Eats Cookbooks

    Joy Filled Eats Cookbooks

    Breakfast & Brunch
    Appetizers & Snacks
    5-Ingredient Dinners
    Desserts

    stay connected

    Free Email Series: Learn How To Eat Low Carb as a Family

    Footer

    Categories

    • Keto & Low Carb
    • Gluten & Grain Free
    • Sugar Free Recipes
    • Trim Healthy Mama
    • Dairy Free
    • 5 Ingredients
    JFE logo

    disclosures

    • Disclosure Policy
    • Comment Policy
    • Privacy Policy
    • Nutrition Disclaimer
    • Resources & Tips
    • Support Joy Filled Eats
    As an Amazon Associate, I earn from qualifying purchases. All recipes, headnotes, photos, and stories on this site are the original creations and property of Joy Filled Eats. You are welcome to share a photo and link to the recipe from this site, however, re-publishing the recipe in its entirety is strictly forbidden.

    Copyright © 2022 JOY FILLED EATS