There is something truly magical about a smoky, flavorful barbecue, and this Sugar Free BBQ Grilled Chicken Recipe delivers all the joy without any of the guilt. It’s packed with vibrant spices and a tangy homemade sauce that lets the natural juiciness of the chicken shine through. Whether you’re counting carbs, managing sugar intake, or simply craving a healthier twist on a classic backyard favorite, this recipe combines wholesome ingredients and bold flavors to create a dish that’s as satisfying as it is nourishing. Trust me, once you try this, it will become your go-to for grilling season and beyond.
Ingredients You’ll Need
These ingredients are straightforward and essential, each playing a key role in building layers of taste and texture. From the tender chicken breasts to the zesty spices and the tangy, sugar-free BBQ sauce, every element is chosen to elevate the final dish.
- 4-5 chicken breasts: The star of the show, providing lean protein and a juicy texture when grilled properly.
- 1 tbsp extra virgin olive oil: Helps to keep the chicken moist and prevents sticking on the grill while adding a subtle richness.
- Salt & pepper, to taste: Simple seasonings that bring out the natural flavor of the chicken.
- ½ cup ketchup: The base of the BBQ sauce, adding a hint of tang and sweetness without added sugar.
- â…“ cup coconut aminos: A savory, naturally sweet soy sauce alternative that keeps this recipe sugar free and gluten free.
- 1 tsp apple cider vinegar: Adds brightness and a slight tang to balance the sauce’s flavors.
- 1 tsp chili powder: Introduces warmth and a gentle kick without overpowering.
- 1 tsp ground mustard: Gives a subtle zing and depth to the BBQ sauce.
- 1 tsp salt: Enhances every ingredient’s flavor.
- ½ tsp black pepper: Adds mild heat and complexity.
- ¼ tsp garlic powder: Packs a punch of savory garlic flavor, perfect for grilling.
- ¼ tsp onion powder: Complements the garlic with a mild sweetness.
How to Make Sugar Free BBQ Grilled Chicken Recipe
Step 1: Preheat the Grill
Start by warming up your grill to medium-high heat. This ensures the surface is hot enough to get those beautiful grill marks and locks in the juices of the chicken breasts without burning them. A properly preheated grill is a key foundation for tender, perfectly cooked chicken.
Step 2: Prepare the BBQ Sauce
While the grill is heating, mix together the ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder in a small bowl. Stir until the sauce is smooth and all the spices are well incorporated. This sauce gives you a rich, tangy, and smoky flavor profile without any added sugars, making it the heart of the Sugar Free BBQ Grilled Chicken Recipe.
Step 3: Season the Chicken
Brush each chicken breast generously with the olive oil. This step helps prevent the meat from sticking to the grill grates and keeps the chicken juicy. Then sprinkle both sides with salt and pepper. This simple seasoning enhances the natural flavors and prepares the chicken to absorb the BBQ sauce in the next steps.
Step 4: Grill the Chicken
Place the chicken breasts on the grill and cook them for about 3-5 minutes on the first side. You’ll know it’s time to flip them when the chicken releases easily from the grill without sticking. Use tongs to carefully flip the breasts over onto the other side.
Step 5: Add the BBQ Sauce
Once flipped, generously brush about one-third of your homemade BBQ sauce onto the chicken. Lower the grill heat to medium to gently cook the chicken as it soaks up the sauce flavors. This step starts to build that signature BBQ taste in the Sugar Free BBQ Grilled Chicken Recipe.
Step 6: Cook and Coat Again
Grill the chicken for another 3-5 minutes, then flip once more. Brush on another third of the sauce to deepen the flavor and keep the chicken moist. The repeated layering of sauce during the grilling is what makes this chicken truly irresistible.
Step 7: Final Flip and Cook
Flip the chicken a last time and brush on the remaining BBQ sauce. Continue grilling for about 3 more minutes, or until the chicken reaches an internal temperature of 165°F. This final step locks in all the flavors while ensuring the meat is fully cooked and juicy.
Step 8: Serve
Remove the chicken from the grill and let it rest for about 5 minutes. Resting is crucial as it allows the juices to redistribute throughout the meat, resulting in tender, succulent bites every time you serve this Sugar Free BBQ Grilled Chicken Recipe.
How to Serve Sugar Free BBQ Grilled Chicken Recipe
Garnishes
A sprinkle of fresh chopped parsley or cilantro on top adds a pop of color and a fresh herbaceous contrast to the smoky BBQ flavor. For an extra layer of zest, a few lime wedges on the side can brighten up every bite and make the dish feel even more vibrant.
Side Dishes
This chicken pairs wonderfully with grilled vegetables like zucchini, bell peppers, or asparagus for a wholesome, colorful plate. Roasted sweet potatoes or cauliflower rice are excellent low-carb companions that complement the sauce’s tangy notes and keep the meal balanced and satisfying.
Creative Ways to Present
Serve this Sugar Free BBQ Grilled Chicken Recipe on a bed of fresh greens with avocado slices for a light but hearty salad. Alternatively, shred the cooked chicken and wrap it in lettuce leaves or low-carb tortillas with a drizzle of sauce and crunchy slaw for a fun and easy picnic or lunch option.
Make Ahead and Storage
Storing Leftovers
Once cooled, place any leftover grilled chicken in an airtight container and refrigerate. It will keep well for 3 to 4 days, making it perfect for quick meals during your busy week. The flavors actually deepen as the sauce continues to meld with the chicken.
Freezing
If you want to keep the chicken longer, wrap individual portions tightly in plastic wrap and then place them in a freezer-safe bag or container. Frozen chicken like this can last up to 3 months. Just be sure to thaw thoroughly in the fridge before reheating.
Reheating
For the best results, reheat your leftover Sugar Free BBQ Grilled Chicken Recipe gently in a skillet over low heat until warmed through. You can add a splash of water or broth to keep it moist. Avoid the microwave if possible, as it can dry out the chicken quickly.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs offer a richer flavor and stay juicy even longer, making them a great alternative for this Sugar Free BBQ Grilled Chicken Recipe. Just adjust the cooking time slightly as thighs generally take a bit longer to cook through.
Is this recipe suitable for a keto diet?
Yes, it’s perfect for keto because it contains no added sugars, and the sauce is made with coconut aminos instead of sweetened BBQ sauce. The chicken is rich in protein and healthy fats when grilled with olive oil, fitting well into a low-carb lifestyle.
What if I don’t have coconut aminos?
You can substitute with low-sodium soy sauce or tamari, keeping in mind that the flavor profile might shift slightly. For a completely sugar free version, double-check that your soy sauce contains no added sugars.
Can I bake the chicken instead of grilling?
Definitely. Bake the chicken breasts at 400°F for about 20-25 minutes, basting with the BBQ sauce midway and toward the end, to mimic that grilling effect. Just make sure the internal temperature reaches 165°F for safe eating.
How spicy is this BBQ sauce?
The chili powder adds a gentle warmth without overwhelming the dish. If you like your BBQ sweeter or milder, you can reduce the chili powder or adjust the spices to suit your preference while keeping the recipe sugar free.
Final Thoughts
This Sugar Free BBQ Grilled Chicken Recipe is more than just a healthier option; it’s a celebration of bold, fresh flavors and simple, honest ingredients. I can’t wait for you to try it and see just how easy it is to enjoy a guilt-free BBQ experience at home. Once you do, it might just become a staple in your meal rotation, especially when you want something fast, delicious, and full of character.
Print
Sugar Free BBQ Grilled Chicken Recipe
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Grilling
- Cuisine: American
- Diet: Low Calorie, Low Sugar
Description
This Sugar Free BBQ Grilled Chicken recipe offers a flavorful, healthy twist on classic BBQ chicken using a sugar-free sauce made with coconut aminos and a blend of spices. Perfectly grilled chicken breasts are brushed with a tangy and slightly smoky BBQ sauce free from added sugars, making it ideal for those monitoring their sugar intake or seeking a wholesome meal.
Ingredients
Chicken
- 4–5 chicken breasts
- 1 tbsp extra virgin olive oil
- Salt & pepper, to taste
Sugar-Free BBQ Sauce
- ½ cup ketchup
- â…“ cup coconut aminos
- 1 tsp apple cider vinegar
- 1 tsp chili powder
- 1 tsp ground mustard
- 1 tsp salt
- ½ tsp black pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
Instructions
- Preheat the Grill: Preheat your grill to medium-high heat. This ensures a hot but manageable surface for perfect grilling.
- Prepare the BBQ Sauce: In a small bowl, combine the ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder. Stir until well mixed and smooth. Set aside for brushing over the chicken.
- Season the Chicken: Brush the chicken breasts with olive oil to prevent sticking, then season both sides with salt and pepper.
- Grill the Chicken: Place the chicken breasts on the hot grill and let them cook for about 3-5 minutes, or until they can easily be flipped without sticking. Flip the chicken breasts over.
- Add the BBQ Sauce: Brush one-third of the prepared BBQ sauce onto the chicken after flipping, then reduce the heat to medium to avoid burning the sauce.
- Cook and Coat Again: Grill the chicken for an additional 3-5 minutes. Flip again and brush another third of the BBQ sauce over the top to intensify the flavor.
- Final Flip and Cook: Flip the chicken one last time and brush the remaining BBQ sauce over the top. Continue grilling for about 3 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).
- Serve: Remove the chicken from the grill and let it rest for 5 minutes before slicing and serving to allow the juices to redistribute.
Notes
- Using coconut aminos instead of soy sauce keeps this recipe soy-free and naturally lower in sodium.
- Ensure your grill is properly preheated to prevent the chicken from sticking.
- Check chicken doneness with a meat thermometer to guarantee safe internal temperature.
- Letting the chicken rest after grilling improves juiciness and texture.
- This BBQ sauce can be made ahead and stored in the refrigerator for up to 5 days.
