If you’re craving a mouthwatering, healthier take on a classic summer favorite, you’re going to love this Sugar Free BBQ Grilled Chicken Recipe. It brings together juicy, tender chicken breasts with a vibrant, homemade BBQ sauce that’s entirely free of added sugars, yet packed with bold, smoky flavors. Whether you’re watching your sugar intake or just want something lighter without losing out on that BBQ magic, this recipe makes grilling season a total breeze with ingredients you likely already have on hand. Get ready for a satisfying dish that’s both wholesome and downright delicious.
Ingredients You’ll Need
These simple ingredients work harmoniously to give you a beautifully balanced Sugar Free BBQ Grilled Chicken Recipe. Each element plays a crucial role, whether it’s the tangy, rich homemade sauce or the perfectly seasoned chicken that grills up juicy and tender.
- Chicken breasts (4-5): The star of the dish, these provide a lean, satisfying protein base that grills beautifully.
- Olive oil (1 tbsp): Adds moisture and prevents sticking while lending a subtle richness to the chicken.
- Salt & pepper, to taste: Essential for seasoning, bringing out the natural flavors of the chicken.
- Ketchup (½ cup): The tangy foundation of our sugar free BBQ sauce, choose a no-sugar-added variety to keep it clean.
- Coconut aminos (â…“ cup): A savory, slightly sweet soy sauce alternative that adds depth without sugar.
- Apple cider vinegar (1 tsp): Brightens the sauce with a touch of acidity for that perfect BBQ tang.
- Chili powder (1 tsp): Brings warmth and a mild smoky kick to the BBQ sauce.
- Ground mustard (1 tsp): Adds a subtle sharpness and complexity to the flavor profile.
- Salt (1 tsp): Balances the sauce and enhances overall taste.
- Black pepper (½ tsp): Adds just the right amount of bite to the sauce.
- Garlic powder (¼ tsp): Infuses savory notes that meld perfectly with the BBQ flavors.
- Onion powder (¼ tsp): Rounds out the sauce with a mild sweetness and depth.
How to Make Sugar Free BBQ Grilled Chicken Recipe
Step 1: Preheat Your Grill
Begin by heating your grill to medium-high heat. This temperature is ideal because it sears the chicken nicely while ensuring it cooks through evenly. A properly heated grill prevents sticking and helps achieve those beautiful grill marks we all love.
Step 2: Prepare the Sugar Free BBQ Sauce
Mix up the homemade sugar free BBQ sauce by combining ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder in a small bowl. Stir thoroughly until smooth and well blended. Set this flavorful sauce aside—it will be the star glaze that transforms your grilled chicken.
Step 3: Season the Chicken
Brush each chicken breast lightly with extra virgin olive oil. This not only prevents the chicken from sticking to the grill but also keeps it moist while grilling. Sprinkle salt and pepper on both sides, seasoning the meat just enough to highlight its natural taste before the BBQ sauce takes center stage.
Step 4: Start Grilling
Place the chicken breasts on the hot grill surface. Let them cook undisturbed for 3 to 5 minutes. You want to wait until the chicken releases easily from the grill before flipping to avoid tearing the meat. This step helps establish a savory crust that locks in moisture.
Step 5: Add the First Layer of BBQ Sauce
After flipping the chicken, brush about one-third of the prepared sugar free BBQ sauce onto the tops of the pieces. Then reduce the heat to medium to allow the sauce to caramelize without burning. This glazing technique builds flavor gradually, creating a luscious coating.
Step 6: Continue Grilling and Sauce Application
Grill the chicken for another 3 to 5 minutes. Flip the chicken a second time and brush on another third of the BBQ sauce. Flipping and saucing multiple times layers the depth of flavor, giving you that authentic BBQ taste without the sugar.
Step 7: Finish Grilling with the Final Glaze
Flip the chicken once more and apply the remaining BBQ sauce generously. Let it cook for an additional 3 minutes, or until the chicken reaches an internal temperature of 165°F. This final step seals in juiciness and ensures the sauce forms a tasty, slightly sticky exterior.
Step 8: Rest and Serve
Remove the chicken from the grill and allow it to rest for about 5 minutes. Resting lets the juices redistribute throughout the meat, keeping each bite tender and flavorful. After resting, slice and get ready to enjoy your Sugar Free BBQ Grilled Chicken Recipe.
How to Serve Sugar Free BBQ Grilled Chicken Recipe
Garnishes
Fresh herbs, like chopped parsley or cilantro, sprinkled over the chicken add a burst of color and freshness. Thinly sliced green onions or a few lemon wedges on the side provide a zesty lift that complements the smoky BBQ flavor perfectly.
Side Dishes
Pair your Sugar Free BBQ Grilled Chicken Recipe with vibrant, nutrient-packed sides such as grilled vegetables, a crisp garden salad, or cauliflower rice. These lighter accompaniments balance out the smoky richness and keep the meal wholesome and satisfying.
Creative Ways to Present
Try serving your grilled chicken sliced over a bed of mixed greens for a BBQ chicken salad, or pile it into lettuce wraps for a low-carb, dazzling presentation. You can also place it on a platter surrounded by bright veggie sticks and a dipping sauce for an inviting appetizer-style spread.
Make Ahead and Storage
Storing Leftovers
Keep any leftover chicken in an airtight container in the refrigerator for up to 3 days. This helps preserve its flavor and texture, making for an easy lunch or dinner the next day without sacrificing taste.
Freezing
If you want to save your Sugar Free BBQ Grilled Chicken Recipe for a longer period, freezing is a great option. Store the cooked chicken breasts in a freezer-safe container or bag for up to 2 months. Make sure to label with the date so you never lose track!
Reheating
For the best results when reheating, gently warm the chicken in a skillet over low heat or microwave it briefly to avoid drying it out. Adding a splash of water or extra BBQ sauce before reheating can help maintain moisture and deliciousness.
FAQs
Can I use chicken thighs instead of breasts in this Sugar Free BBQ Grilled Chicken Recipe?
Absolutely! Chicken thighs are a fantastic alternative as they stay juicy and have a richer flavor. Just adjust grilling time slightly since thighs may take a bit longer to cook through.
Is coconut aminos necessary, or can I substitute it?
Coconut aminos add a unique, slightly sweet umami flavor without added sugar. If you don’t have it, a low-sodium soy sauce or tamari can work, but be mindful that they contain gluten and more sodium.
How can I tell when the chicken is perfectly cooked?
The safest and most reliable method is to use a meat thermometer to check for an internal temperature of 165°F. The chicken should also feel firm and have clear juices when you cut into it.
Can I make the BBQ sauce in advance?
Definitely! The sugar free BBQ sauce tastes even better after the flavors have had time to meld. Store it in the refrigerator for up to a week and just stir it before using.
Is this recipe suitable for a keto or low-carb diet?
Yes, this Sugar Free BBQ Grilled Chicken Recipe fits perfectly into keto and low-carb lifestyles since it avoids sugars and uses wholesome ingredients while delivering big flavor.
Final Thoughts
This Sugar Free BBQ Grilled Chicken Recipe is a knockout for anyone wanting to enjoy the bold taste of BBQ without the sugar overload. It’s straightforward, healthy, and incredibly satisfying—a recipe you’ll find yourself reaching for again and again. Fire up the grill, gather your ingredients, and get ready to impress your friends and family with a juicy, flavorful dish that feels indulgent yet guilt-free. You’re going to love every bite!
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 Sugar
Description
This Sugar Free BBQ Grilled Chicken recipe offers a flavorful and healthy alternative to traditional BBQ chicken by using a homemade sugar-free sauce made with ketchup, coconut aminos, and spices. Perfectly grilled chicken breasts are brushed with a tangy, slightly spicy barbecue sauce that is low in sugar and packed with bold, smoky flavors. Ideal for a quick weeknight meal or outdoor grilling session, this recipe yields tender, juicy chicken that the whole family will love.
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, ensuring the surface is hot but manageable for optimal cooking and to prevent sticking.
- Prepare the BBQ Sauce: In a small bowl, combine ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder. Stir well until smooth and set aside for use during grilling.
- Season the Chicken: Brush the chicken breasts with olive oil on both sides to prevent sticking, then season both sides with salt and pepper according to your taste preference.
- First Grill: Place the chicken breasts on the hot grill and cook for 3-5 minutes, allowing them to sear properly until they can be flipped easily without sticking.
- First Sauce Brush and Heat Adjustment: Flip the chicken breasts and brush one-third of the prepared BBQ sauce over the top. Reduce the grill heat to medium to cook chicken evenly.
- Second Grill and Sauce Application: Grill the chicken for another 3-5 minutes, then flip again and brush another one-third of the BBQ sauce onto the chicken to deepen the flavor.
- Final Flip and Sauce Application: Flip the chicken one final 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).
- Rest the Chicken: Remove the grilled chicken breasts from the grill and allow them to rest for 5 minutes to let the juices redistribute, ensuring moist and tender meat before slicing and serving.
Notes
- Use a meat thermometer to check that the chicken is fully cooked to 165°F for safe consumption.
- If you don’t have coconut aminos, you can substitute with low-sodium soy sauce, though it will add a little more sodium.
- Allowing the chicken to rest before slicing helps retain juiciness.
- This BBQ sauce can be made ahead and stored in the refrigerator for up to a week.
- For added smoky flavor, consider using a charcoal grill instead of gas.
