This Sugar Free BBQ Grilled Chicken Recipe is a game changer for anyone craving that smoky, tangy BBQ flavor without the added sugars. It’s juicy, full of robust spices, and hits all the right notes with a homemade sauce that’s both wholesome and delicious. Whether you’re grilling for a family dinner or a weekend get-together, this recipe makes it easy to enjoy BBQ chicken that’s tender, perfectly charred, and guilt-free.
Ingredients You’ll Need
Gathering simple, quality ingredients is key to making this Sugar Free BBQ Grilled Chicken Recipe shine. Each element plays an important role—from the olive oil that keeps the chicken juicy, to the blend of spices and coconut aminos that create a luscious, sugar-free BBQ sauce.
- 4-5 chicken breasts: The star protein, choose fresh and evenly sized for consistent grilling.
- 1 tbsp olive oil (extra virgin): Adds healthy fat and prevents the chicken from sticking to the grill.
- Salt & pepper, to taste: Essential seasonings that enhance and balance flavors throughout.
- ½ cup ketchup: The base of the BBQ sauce, opting for a no-sugar-added variety keeps it clean.
- â…“ cup coconut aminos: A naturally sweet, soy-free alternative that adds depth without sugar.
- 1 tsp apple cider vinegar: Brings a tangy brightness that cuts through richness beautifully.
- 1 tsp chili powder: Provides that subtle smoky heat typical of classic BBQ flavors.
- 1 tsp ground mustard: Adds a gentle sharpness and complexity to the sauce.
- 1 tsp salt: Helps to bring out every note in the sauce and the chicken.
- ½ tsp black pepper: Offers a mild kick to the overall taste profile.
- ¼ tsp garlic powder: Infuses the sauce with savory warmth.
- ¼ tsp onion powder: Complements the garlic with subtle earthiness.
How to Make Sugar Free BBQ Grilled Chicken Recipe
Step 1: Preheat and Prepare
Start by heating your grill to medium-high. This temperature is perfect for cooking the chicken evenly and achieving those beautiful grill marks without burning. It also ensures the grill is hot enough to sear the juices inside the chicken breasts for maximum tenderness.
Step 2: Mix the BBQ Sauce
While the grill is warming, whisk together the ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder in a small bowl until smooth. This homemade sauce is the heart of the Sugar Free BBQ Grilled Chicken Recipe, blending sweet, spicy, and tangy notes without a speck of added sugar.
Step 3: Season the Chicken
Brush each chicken breast with olive oil generously, coating both sides to prevent sticking. Then, sprinkle salt and pepper over both sides to taste—this simple seasoning primes the chicken for grilling and enhances its natural flavors.
Step 4: Grill the First Side
Lay the chicken breasts carefully on the hot grill and cook undisturbed for 3 to 5 minutes. This step is crucial for developing a non-stick surface and beautiful grill marks. When the chicken easily lifts from the grill, it’s time to flip.
Step 5: Add the First Layer of Sauce
After flipping, brush about one-third of the BBQ sauce onto the cooked side of each chicken breast. Then lower the grill heat to medium to allow the sauce to caramelize gently without burning.
Step 6: Continue Grilling and Saucing
Grill the chicken for another 3 to 5 minutes, then flip once more. Brush on another third of the sauce, intensifying those rich, tangy BBQ flavors while keeping the chicken moist and succulent.
Step 7: Final Flip and Sauce
Flip the chicken one last time and coat it with the remaining BBQ sauce. Let it grill for about 3 more minutes, or until the chicken reaches an internal temperature of 165°F. This ensures it’s perfectly cooked through but still juicy inside.
Step 8: Rest and Serve
Remove the chicken from the grill and allow it to rest for 5 minutes. Resting lets the juices redistribute, making each bite tender and full of flavor—your Sugar Free BBQ Grilled Chicken Recipe is now ready to be devoured!
How to Serve Sugar Free BBQ Grilled Chicken Recipe
Garnishes
A simple sprinkle of fresh chopped parsley or cilantro can bring a touch of color and freshness to the plate. For added crunch, you might also toss on some sliced green onions or a few thin red chili rings to complement the smoky sauce beautifully.
Side Dishes
This chicken pairs wonderfully with fresh grilled vegetables, a crunchy cabbage slaw, or creamy cauliflower mash for a low-carb meal. Roasted sweet potatoes or a crisp garden salad also bring refreshing balance to every bite and round out a wholesome plate.
Creative Ways to Present
For a fun twist, slice the grilled chicken and use it as the protein filling for lettuce wraps or low-carb wraps, topped with extra BBQ sauce and crunchy slaw. You can also serve it sliced over a bed of quinoa or spiralized veggies to impress guests with a nutritious and vibrant presentation.
Make Ahead and Storage
Storing Leftovers
Store any leftover cooked chicken in an airtight container in the refrigerator. It will stay fresh for up to 3 days and retains most of its flavor and juiciness when properly chilled.
Freezing
If you want to save the chicken for longer, wrap each piece tightly in plastic wrap and place them in a freezer-safe bag or container. Frozen cooked chicken lasts up to 2 months. When you’re ready to enjoy, thaw it in the fridge overnight.
Reheating
Reheat leftover chicken gently in a skillet over medium-low heat or in the microwave. Adding a splash of water or a bit more sauce can keep it moist. Avoid high heat to prevent drying out this delicious Sugar Free BBQ Grilled Chicken Recipe.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are juicier and can be used in this recipe for a richer flavor. Just adjust grilling time slightly as thighs may take a bit longer to cook through.
Is coconut aminos really necessary in the BBQ sauce?
Coconut aminos add a subtle sweetness and umami depth without sugar, making them perfect for this sugar-free recipe. If you don’t have it, tamari or soy sauce can be a substitute, but check for added sugars.
How can I tell if the chicken is cooked properly?
The best way is to use a meat thermometer and look for an internal temperature of 165°F. This ensures the chicken is safe to eat while remaining juicy and tender.
Can I make this recipe dairy-free and paleo-friendly?
Yes! This Sugar Free BBQ Grilled Chicken Recipe is naturally dairy-free and fits well within paleo and other clean-eating lifestyles.
What if I don’t have a grill? Can I make this recipe indoors?
You can! Use a grill pan or broiler on high heat to mimic the grilling effect. Just watch closely to avoid burning and flip carefully for even cooking.
Final Thoughts
This Sugar Free BBQ Grilled Chicken Recipe is a perfect example of how you can enjoy classic BBQ flavors without any of the sugar or guilt. It’s easy to prepare, packed with flavor, and sure to become a favorite in your weekly meal rotation. So fire up your grill, gather those simple ingredients, and get ready to impress your taste buds with this deliciously wholesome dish!
