Easy Low Carb BBQ Chicken – Healthy and Tasty

Welcome to our kitchen! Today, we’re going to make a mouth-watering low carb BBQ chicken that’s perfect for anyone following a keto or low carb diet.

This recipe is not only easy to make but also packed with flavor, thanks to our homemade low carb BBQ sauce. Let’s dive into the world of tasty and healthy BBQ!

Ingredients for Low Carb BBQ Chicken

low carb bbq chicken

Before we start cooking, let’s gather all the ingredients you’ll need for this delicious low carb BBQ chicken.

  • 4 boneless, skinless chicken breasts: These are the stars of the show.
  • 1 cup of low carb BBQ sauce: Homemade or store-bought.
  • 2 tablespoons of olive oil: For marinating the chicken.
  • 1 teaspoon of garlic powder: Adds a nice depth of flavor.
  • 1 teaspoon of smoked paprika: Gives the chicken a smoky taste.
  • Salt and pepper: To taste.

Make sure all your ingredients are ready before you begin. It makes the cooking process smoother and more enjoyable!

How to Make Low Carb BBQ Sauce

bbq sauce

A great BBQ chicken needs a fantastic BBQ sauce. Here’s a simple recipe for a low carb BBQ sauce that you can make at home.


  • 1 cup of tomato sauce
  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of liquid smoke
  • 1 tablespoon of Dijon mustard
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of smoked paprika
  • 2 tablespoons of erythritol (or any low carb sweetener)
  • Salt and pepper to taste


  1. In a medium saucepan, combine all the ingredients.
  2. Bring the mixture to a simmer over medium heat.
  3. Reduce the heat and let it simmer for about 20 minutes, stirring occasionally.
  4. Once thickened, let it cool and store it in an airtight container.

This BBQ sauce is perfect for our low carb chicken and can be used in other recipes too!

Marinating the Chicken

Marinating your chicken is crucial for infusing it with flavor and keeping it juicy.

  1. Combine Olive Oil and Spices: In a large bowl, mix the olive oil, garlic powder, smoked paprika, salt, and pepper.
  2. Add Chicken: Add the chicken breasts to the bowl and coat them well with the mixture.
  3. Marinate: Cover the bowl and refrigerate for at least 30 minutes, or up to 24 hours for more intense flavor.

Marinating helps the spices penetrate the chicken, making every bite flavorful.

Grilling the Chicken

a person is cooking meat on a grill

Now, it’s time to grill the chicken to perfection.

  1. Preheat Grill: Preheat your grill to medium-high heat.
  2. Grill Chicken: Place the marinated chicken breasts on the grill.
  3. Cook and Baste: Grill for about 6-7 minutes on each side. During the last few minutes of cooking, brush the chicken with the low carb BBQ sauce.
  4. Check Doneness: Ensure the internal temperature of the chicken reaches 165°F (75°C).

Grilling gives the chicken a lovely charred flavor that pairs beautifully with the BBQ sauce.

Serving Suggestions

Your low carb BBQ chicken is now ready to be served! Here are some ideas to make your meal complete:

  • Grilled Vegetables: Bell peppers, zucchini, and asparagus are great low carb options.
  • Cauliflower Rice: A fantastic low carb alternative to regular rice.
  • Salad: A fresh green salad with a light vinaigrette complements the rich BBQ flavors.

These sides keep the meal light, healthy, and balanced.

Tips for Perfect Low Carb BBQ Chicken

Want to ensure your BBQ chicken turns out perfect every time? Here are some tips:

  • Use a Meat Thermometer: This ensures your chicken is cooked through without being overdone.
  • Let Chicken Rest: After grilling, let the chicken rest for a few minutes before slicing to retain its juices.
  • Double the Sauce: Make extra BBQ sauce for dipping!

These tips will help you master the art of making delicious BBQ chicken.

Frequently Asked Questions

Q: Can I use chicken thighs instead of breasts? A: Absolutely! Chicken thighs are juicy and flavorful. Just adjust the grilling time accordingly.

Q: How can I store leftovers? A: Store any leftover chicken in an airtight container in the refrigerator for up to 3 days.

Q: Can I bake the chicken instead of grilling? A: Yes, you can bake the marinated chicken at 400°F (200°C) for about 20-25 minutes, basting with BBQ sauce during the last few minutes.

These FAQs cover common questions to help you achieve the best results with your low carb BBQ chicken.


There you have it – a simple, tasty, and healthy low carb BBQ chicken recipe that’s perfect for any occasion. Whether you’re following a keto diet or just looking for a delicious meal, this recipe is sure to impress.

Happy grilling!

How to Stay Low Carb on Vacation: Top Tips for Your Travel

Maintaining a low carb diet on vacation may seem challenging, but with a bit of planning, it’s entirely possible.

To stay low carb while traveling, pack nutritious snacks, choose low carb friendly activities, and make smart dining choices. Whether you’re dining out or preparing your own meals, being mindful of your carb intake ensures you enjoy your trip without compromising your health goals.

On this article, we’ll offers practical tips and insights to help you maintain your low carb lifestyle and stay energized throughout your vacation.

Planning Ahead

Researching Destinations and Accommodations:
Before you leave, research your destination to find out which restaurants and grocery stores offer low carb options. Choose accommodations that provide kitchen facilities, allowing you to prepare your own meals.

Preparing a List of Low Carb Foods:

low carb travel tips

Compile a list of your favorite low carb foods and meals to stay focused when shopping or dining out. Include versatile items like eggs, avocados, and leafy greens, which can be easily incorporated into various recipes.

This preparation ensures you always have healthy options and helps you make informed choices, reducing the temptation to stray from your diet. Having a go-to list also saves time and simplifies meal planning during your vacation.

Packing Low Carb Snacks:
Bring non-perishable low carb snacks like nuts, seeds, jerky, and protein bars. These are essential for travel delays or situations where healthy food options are limited.

Packing these snacks ensures you always have nutritious choices on hand, helping you avoid high-carb temptations.

They are convenient, easy to pack, and provide a quick energy boost when needed. This simple step can make a significant difference in maintaining your diet while traveling.

How to Stay Low Carb on Vacation: Travel Day Tips

Eating Before You Leave:
Have a substantial low carb meal before starting your journey. This can help you avoid the temptation of high-carb airport or roadside food.

Bringing Your Own Food:
If possible, bring your own meals or snacks. Prepare a low carb salad or wrap for long flights or drives to avoid reliance on fast food.

Staying Hydrated:
Dehydration can sometimes be mistaken for hunger. Drink plenty of water to stay hydrated and reduce cravings for high-carb snacks.

Dining Out

A restaurant with a sign that says sabbusta

Choosing Low Carb Friendly Restaurants:
Look for restaurants that offer customizable menus or have a reputation for accommodating dietary preferences. Steakhouses, seafood restaurants, and salad bars are often good choices.

Understanding Restaurant Menus:
Learn to identify low carb options on menus. Look for grilled, baked, or steamed dishes and avoid those described as breaded, battered, or fried.

Making Special Requests:
Don’t hesitate to ask for modifications. Request vegetables instead of fries, or ask for sauces and dressings on the side to control your carb intake.

Grocery Shopping

how to stay low carb on vacation

Finding Local Grocery Stores:
Upon arrival, locate nearby grocery stores. This allows you to stock up on fresh produce, meats, and other low carb essentials.

Stocking Up on Low Carb Essentials:
Buy staples like eggs, cheese, avocados, nuts, and leafy greens. These items can be used to prepare quick, nutritious meals in your accommodation.

Preparing Simple Meals:
Opt for simple, easy-to-prepare meals. For example, make a big salad with protein like chicken or shrimp, or prepare a stir-fry with plenty of vegetables.

Activities and Excursions

Selecting Low Carb Friendly Activities:
Opt for activities that align with a low carb lifestyle and keep you moving. Walking tours, hiking, swimming, and biking are excellent choices that promote physical activity while letting you explore your destination.

These activities not only help you stay active but also allow you to experience the local scenery and culture in an immersive way. Engaging in physical activities helps balance out any occasional dietary indulgences, maintaining your overall health and energy levels.

Packing Snacks for Excursions:
Always bring low carb snacks when heading out for activities. Nuts, seeds, cheese sticks, and jerky are easy to carry and provide a quick, healthy energy boost.

These snacks help you stay full and focused, reducing the temptation to reach for high-carb, convenience foods that might be readily available during excursions. Having your own snacks ensures you have control over your food choices, allowing you to maintain your diet without compromising on convenience.

Staying Active:
Make physical activity a part of your vacation routine. Whether it’s a morning jog on the beach, a hike through the mountains, or a swim in the hotel pool, staying active helps burn off any extra carbs you might consume.

Physical activity also enhances your overall vacation experience by boosting your mood and energy levels. Incorporating exercise into your daily plans can help you stick to your low carb goals, enjoy your trip more fully, and return home feeling refreshed and healthy.

Prioritize movement and fun to make the most of your holiday while staying committed to your low carb lifestyle.

Staying Accountable

Keeping Track of Your Carb Intake: Log your meals and snacks using a journal or mobile app. This practice keeps you aware of your carb intake, allowing you to make necessary adjustments.

Tracking helps you stay accountable and on track with your dietary goals, even on vacation. It also provides insight into your eating habits and helps you identify any patterns or areas for improvement.

Using digital tools or simple journaling ensures you maintain control over your diet and make informed choices throughout your trip.

Finding Support Groups or Communities:
Join online forums or social media groups focused on low carb lifestyles. Sharing your challenges and successes with others can provide motivation and support


With planning ahead, making smart choices, and staying accountable, you can enjoy your vacation without compromising your low-carb diet.

These tips will help you maintain your health goals and make the most of your travels. Embrace the local culture, stay active, and choose nutritious options to keep your energy levels high.

Remember, a little preparation goes a long way in ensuring a healthy, enjoyable vacation. Stay committed to your diet, savor your experiences, and return home feeling refreshed and accomplished. Enjoy your trip and stay healthy!

How To Beat Summer Heat With Low Carb Diet

Maintaining a low-carb diet can be particularly challenging during the summer, with its array of social gatherings, barbecues, and tempting treats.

However, with a bit of planning and creativity, you can enjoy the season without compromising your dietary goals.

So in this article, we’ll provide you with practical tips to help you stay on track with your low-carb diet throughout the summer.

Planning and Preparing Meals

variety of cooked foods

One of the best ways to ensure you stick to your low-carb diet is through meal planning and preparation. This strategy not only saves time but also reduces the temptation to reach for high-carb convenience foods when you’re hungry.

Benefits of Meal Prepping:

Control Over Ingredients and Portions: By preparing your meals in advance, you have complete control over what goes into your food, ensuring that you avoid hidden carbs and unhealthy additives. This also helps in portion control, preventing overeating and helping you stay within your carb limits.

Saves Time and Reduces Stress: Having meals ready to go can save you a lot of time during the week, especially on busy days. It also reduces the stress of deciding what to eat at the last minute.

Reduces Food Waste: By planning your meals and buying only what you need, you can significantly reduce food waste, which is both environmentally friendly and cost-effective.

Supports Consistent Eating Habits: Regular meal prepping encourages consistent eating habits, helping you maintain your low-carb lifestyle without frequent deviations.

Example Meal Prep Ideas for Summer:

Salads with Leafy Greens, Grilled Chicken, and Avocado: Prepare a variety of salads using fresh summer greens like spinach, arugula, and kale. Add grilled chicken for protein, and avocado for healthy fats. Store the dressing separately to keep the salad fresh until you’re ready to eat.

Mason Jar Salads for a Quick Grab-and-Go Option: Layer your salads in mason jars, starting with the dressing at the bottom, followed by sturdy vegetables like cucumbers and bell peppers, and topping with greens and protein. This keeps the ingredients fresh and crisp until you’re ready to shake and eat.

Pre-cook and Freeze Low-Carb Casseroles: Make casseroles using low-carb ingredients such as cauliflower rice, zucchini noodles, and plenty of cheese and meats. Freeze them in portion-sized containers for easy reheating. Examples include a keto-friendly lasagna using zucchini slices instead of pasta or a cauliflower mac and cheese.

Batch-Cook Proteins: Grill or bake chicken breasts, beef patties, or fish fillets in bulk. Store them in the refrigerator or freezer for quick meal assembly throughout the week. You can pair these proteins with different vegetables and sauces to keep your meals interesting.

Egg Muffins and Frittatas: Prepare low-carb egg muffins or a large frittata with vegetables, cheese, and meats. These can be stored in the refrigerator and reheated for a quick breakfast or snack.

With these meal prep strategies in place, you’ll have a fridge full of tasty, low-carb meals ready whenever hunger strikes. This simple habit makes sticking to your diet goals a breeze, even when summer temptations abound.

Incorporating Fresh Seasonal Produce

Summer offers an abundance of fresh, low-carb produce that can add variety and nutrition to your diet.

List of Low-Carb Summer Fruits and Vegetables: Include items like zucchini, cucumbers, bell peppers, tomatoes, and berries (in moderation).

Tips on Integrating Them into Meals: Add sliced cucumbers and bell peppers to salads, use zucchini as a pasta substitute, and enjoy berries with a dollop of whipped cream for dessert.

Staying Hydrated with Low-Carb Beverages

low carb diet summer

Hydration is crucial, especially in the heat of summer. Fortunately, there are plenty of low-carb beverage options to keep you cool.

Importance of Hydration: Staying hydrated helps maintain energy levels and supports overall health. Proper hydration also aids digestion and helps regulate body temperature.

Low-Carb Beverage Options and Recipes: Drink infused water with cucumber, mint, and lemon. Enjoy unsweetened iced tea or make your own lemonade using stevia as a sweetener. Try homemade electrolyte drinks with coconut water, a pinch of salt, and lime juice.

Healthy Low-Carb Snacks for Summer

Having healthy snacks on hand can prevent you from reaching for high-carb alternatives.

Quick and Easy Snack Ideas: Prepare snacks like cheese sticks, mixed nuts, hard-boiled eggs, and veggie sticks with guacamole. Additionally, consider keeping low-carb yogurt, pork rinds, or celery sticks with almond butter for variety.

Importance of Snacking Smartly: Choose snacks that are high in protein and healthy fats to keep you satiated between meals. These options help maintain energy levels and curb hunger effectively, making it easier to stick to your diet.

Low-Carb Grilling and BBQ Tips

low carb diet tips

Grilling is a summer staple, and it’s easy to keep it low-carb with the right techniques and recipes.

Grilling Techniques for Low-Carb Meals: Use marinades and rubs that are low in sugar. Grill meats, fish, and low-carb vegetables.

Low-Carb BBQ Recipes: Try grilled chicken with a spice rub, skewered shrimp, or vegetable kebabs with a drizzle of olive oil.

Preparation for Social Events and Gatherings

Social events can be tricky, but with a little preparation, you can enjoy them without straying from your diet.

Strategies for Sticking to a Low-Carb Diet at Parties: Eat a small low-carb meal before you go, bring your own low-carb dish, and focus on proteins and vegetables available. Additionally, politely decline high-carb options and opt for sparkling water or unsweetened beverages to stay hydrated without extra carbs. Engage in conversations away from the food table to minimize temptation.

Low-Carb Dishes to Bring to Gatherings: Consider making a cauliflower potato salad, deviled eggs, or a platter of assorted cheeses and meats. Other great options include bacon-wrapped jalapeno poppers, cucumber slices with smoked salmon, and mini lettuce wraps filled with turkey and avocado. These dishes are sure to please and keep you on track.

Staying Active in the Heat

Physical activity complements a low-carb diet, but it’s important to exercise safely in the summer heat.

Benefits of Physical Activity on a Low-Carb Diet: Exercise helps with weight management and overall health.

Tips for Exercising Safely During Summer: Work out during cooler parts of the day, stay hydrated, and choose activities like swimming that help keep you cool.


Staying on a low-carb diet during summer is entirely possible with some planning and creativity. And by preparing meals in advance, incorporating fresh produce, staying hydrated, and making smart choices at social events, you can enjoy all that summer has to offer while maintaining your dietary goals.

With that in mind, what are your favorite low-carb summer strategies or recipes that help you stay on track? Share your thoughts and experiences!

See you next time, bye-bye.