Baked BBQ Chicken Thighs—Low-Carb Style

These tender chicken thighs had a thin coating of hickory barbecue sauce and a burst of seasoning inside. AI-generated image that closely matches how mine looked.

These chicken thighs were so tender! The first taste was the hickory barbecue sauce. Then, as I chewed, the garlic, onion, and pepper inside brought another burst of flavor. Folding the seasoned thighs gave each bite something delicious.

Makes: 4 servings, 2 thighs each

Oven temperature: 350°F

Baking time: About 1 hour

Ingredients

• 8 medium boneless, skinless chicken thighs

• Olive oil spray, for the casserole dish

• 1 rounded teaspoon garlic powder, plus a smaller amount for the tops

• 1 rounded teaspoon onion powder, plus a smaller amount for the tops

• 1 rounded teaspoon black pepper, plus a smaller amount for the tops

• Salt, as desired

• ¼ cup G Hughes Sugar Free Hickory barbecue sauce, plus more if desired

Seasoning note: Each rounded teaspoon is spread across the insides of all eight thighs—not used on each thigh. The seasonings were added generously without exact measuring.

Directions

1. Heat the oven to 350°F. Lightly coat a casserole dish with olive oil spray.

2. Open each chicken thigh flat. Spread the rounded teaspoon of each seasoning across the insides of all eight thighs. Add salt as desired.

3. Fold each thigh in half, keeping the seasoned surface inside. Place in the casserole dish in a single layer.

4. Sprinkle a smaller amount of garlic powder, onion powder, and black pepper over the tops. Add salt as desired.

5. Cover with aluminum foil and bake for 35 minutes.

6. Remove the foil. Spread about ¼ cup barbecue sauce across the tops in a moderately thin coating.

7. Return to the oven, uncovered, for about 25 more minutes, or until the chicken reaches 165°F in the thickest part. Check the center of the folded thighs with a food thermometer; cooking time can vary.

8. Serve with extra barbecue sauce if desired.

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Serving Suggestion

I served this with plain riced cauliflower mixed with a small amount of the cooked chicken drippings and a little barbecue sauce. It added flavor and moisture to the cauliflower and paired well with the tender chicken.

Carbohydrates (Estimated) Chicken only

Entire Recipe:

Total Carbohydrates:

About 13 g

Net Carbohydrates: About 11 g

Per Serving (4 servings; 2 thighs each):

Total Carbohydrates:

About 3 g

Net Carbohydrates: About 3 g

Estimates include ¼ cup barbecue sauce and approximately 1½ teaspoons each of garlic powder, onion powder, and black pepper, allowing for the rounded teaspoons inside and the smaller amounts outside. Actual amounts and brands may change the totals. Riced cauliflower and extra sauce are not included. Net carbohydrates are total carbohydrates minus fiber.

A Moment of Gratitude

A simple meal can give us a reason to pause, enjoy what we have, and thank God for His care.

“All creatures look to you to give them their food at the proper time.”—Psalm 104:27 (NIV)