If you have been craving a flavorful barbecue chicken without the added sugar guilt, then this Sugar Free BBQ Grilled Chicken Recipe is exactly what you need in your life. It brings together the tangy, smoky goodness of traditional BBQ with a smart, wholesome twist that uses natural ingredients to create a rich, satisfying sauce. Juicy, tender chicken breasts glazed with a vibrant sugar-free sauce make for a delightful meal that will impress family and friends while keeping things light and healthy. Trust me, once you dive into this recipe, your BBQ game is going to reach new heights of deliciousness and wellness at the same time.
Ingredients You’ll Need
This Sugar Free BBQ Grilled Chicken Recipe keeps things straightforward yet packed with flavor. Each ingredient plays an important role in crafting that perfect balance between tang, spice, and juiciness that you crave from a BBQ dish.
- 4-5 chicken breasts: The star protein, lean and perfect for grilling to juicy perfection.
- 1 tbsp olive oil (extra virgin): Helps keep the chicken moist and prevents it from sticking to the grill.
- Salt & pepper, to taste: Essential for bringing out the natural flavors of the chicken.
- ½ cup ketchup: The base of the BBQ sauce, choose a natural or sugar-free version to maintain the recipe’s integrity.
- â…“ cup coconut aminos: A fantastic soy-free, low-sugar alternative to soy sauce which adds a rich, savory depth.
- 1 tsp apple cider vinegar: Adds brightness and balances the flavors with a gentle acidity.
- 1 tsp chili powder: For a mild smoky heat that wakes up your taste buds.
- 1 tsp ground mustard: Brings a subtle tang and complexity to the sauce.
- 1 tsp salt: Fine-tunes the seasoning of the sauce for well-rounded flavor.
- ½ tsp black pepper: Adds just the right amount of spice to the mix.
- ¼ tsp garlic powder: Infuses a warm and savory note crucial for BBQ sauce.
- ¼ tsp onion powder: Rounds out the sauce with mellow sweetness and an earthy aroma.
How to Make Sugar Free BBQ Grilled Chicken Recipe
Step 1: Preheat the Grill
First things first, get your grill heating to medium-high. This temperature is perfect for cooking chicken breasts evenly – hot enough to sear and lock in juices, but gentle enough to avoid burning the sauce later.
Step 2: Prepare the BBQ Sauce
While the grill warms up, mix together the BBQ sauce ingredients in a bowl. Combining ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder creates a vibrant, tangy sauce that’s naturally sweet and smoky without any added sugar. Give it a good stir until it’s smooth and ready to become the star glaze of your chicken.
Step 3: Season the Chicken
Brush each chicken breast with extra virgin olive oil so they won’t stick to the grill grates, and season both sides with salt and pepper to bring out the meat’s natural flavor. This simple prep ensures every bite is deliciously seasoned before the sauce even touches the chicken.
Step 4: Grill the Chicken
Place the chicken on the preheated grill and let it cook undisturbed for about 3 to 5 minutes. When the chicken releases easily from the grates, it’s time to flip them over for the first time—this initial sear sets the stage for a juicy interior.
Step 5: Add the BBQ Sauce
After flipping, generously brush one-third of the prepared sugar free BBQ sauce over the top of the chicken breasts. Turn the grill heat down to medium now—this allows the sauce to caramelize gently without burning, creating that crave-worthy sticky glaze we all love.
Step 6: Cook and Coat Again
Let the chicken cook another 3 to 5 minutes before flipping once more. Apply another third of the BBQ sauce on top to build layers of flavor and that irresistible BBQ character with each glaze.
Step 7: Final Flip and Cook
Flip the chicken a final time and slather on the remaining sauce. Grill it for about 3 more minutes or until the chicken reaches an internal temperature of 165°F. This last step locks in juiciness while ensuring your sugar free BBQ grilled chicken is cooked through perfectly.
Step 8: Serve
Remove the chicken from the grill and give it a rest for 5 minutes. This lets the juices redistribute so that every slice is tender and bursting with smoky, tangy flavor. Now it’s ready to wow at your dinner table!
How to Serve Sugar Free BBQ Grilled Chicken Recipe
Garnishes
A sprinkle of freshly chopped parsley or cilantro adds a pop of color and fresh herbaceous notes that brighten the dish beautifully. For a subtle kick, a few thin slices of jalapeño are fantastic as well.
Side Dishes
This sugar free BBQ grilled chicken pairs wonderfully with crisp coleslaw, grilled vegetables, or a light cucumber salad. If you want something a bit more comforting, creamy mashed cauliflower or cauliflower rice will keep the meal low-carb and filling.
Creative Ways to Present
For a fun twist, slice the chicken breasts and pile them on a bed of leafy greens drizzled with a mustard vinaigrette for a BBQ salad. Or serve the chicken with avocado slices and pickled red onions on a sugar-free bun for a wholesome BBQ chicken sandwich experience.
Make Ahead and Storage
Storing Leftovers
Store any leftover grilled chicken in an airtight container in the refrigerator for up to 3 days. Keep the sauce separate if you have extra; this helps retain the chicken’s texture and prevents it from becoming soggy.
Freezing
If you want to save some for later, the cooked chicken freezes well. Place pieces in a freezer-safe bag or container and freeze for up to 2 months. Thaw overnight in the fridge before reheating for best quality.
Reheating
Reheat grilled chicken gently to maintain juiciness. The oven or a skillet over low heat works best. Add a bit of water or leftover BBQ sauce as you warm it up to keep the chicken tender and flavorful.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs have more fat, which makes them naturally juicy and flavorful. They will also work beautifully with this sugar free BBQ grilled chicken recipe, though cooking times may vary slightly.
Is coconut aminos necessary?
While coconut aminos add a unique depth and are low in sugar, you can substitute them with tamari or a gluten-free soy sauce if preferred. Just keep in mind these may alter the flavor profile a bit.
How do I know when the chicken is cooked through?
The safest way is to use a meat thermometer; the internal temperature should reach 165°F. Alternatively, check that the juices run clear and the meat is no longer pink inside when cut.
Can I make the BBQ sauce ahead of time?
Yes! The sauce can be prepared a day ahead and stored in the refrigerator. This actually allows the flavors to meld even more, making your sugar free BBQ grilled chicken recipe even tastier.
Is this recipe suitable for a low-carb diet?
Definitely. By avoiding added sugars and using wholesome ingredients, this sugar free BBQ grilled chicken recipe fits perfectly into low-carb, keto, and paleo meal plans.
Final Thoughts
There is something truly special about a BBQ meal that satisfies your taste buds without compromising your health goals. This Sugar Free BBQ Grilled Chicken Recipe delivers just that, wrapping wholesome ingredients in layers of authentic BBQ flavor. I am confident that once you try it, it will become a staple in your cooking rotation, perfect for weeknights or weekend cookouts. Go ahead, fire up that grill and create some delicious memories!
Print
Sugar Free BBQ Grilled Chicken Recipe
- Prep Time: 10 minutes
- Cook Time: 10 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 delicious, healthy alternative to traditional BBQ sauces, making it perfect for those watching their sugar intake. Tender chicken breasts are grilled to perfection and coated with a flavorful, homemade sugar-free BBQ sauce featuring coconut aminos and spices, resulting in a smoky, tangy, and satisfying meal.
Ingredients
Chicken
- 4–5 chicken breasts
- 1 tbsp extra virgin olive oil
- Salt & pepper, to taste
Sugar-Free BBQ Sauce
- ½ cup ketchup (sugar free if available)
- 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 to ensure it is hot enough for grilling chicken breasts evenly without sticking or burning.
- 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. Mix well until smooth and set aside for brushing onto the chicken during grilling.
- Season the Chicken. Brush each chicken breast with olive oil on both sides to prevent sticking. Season generously with salt and pepper.
- Grill the Chicken. Place the chicken breasts on the hot grill. Cook for 3-5 minutes without moving to allow grill marks to form and prevent sticking. Then flip the chicken breasts carefully.
- Add the BBQ Sauce. After flipping, brush about one-third of the prepared BBQ sauce onto the cooked side of the chicken. Reduce the grill heat to medium for continued cooking.
- Cook and Coat Again. Grill the chicken for another 3-5 minutes. Flip once more and brush another third of the BBQ sauce onto the newly cooked side to build layers of flavor.
- Final Flip and Cook. Flip the chicken one last time and coat with the remaining BBQ sauce. Continue grilling for about 3 more minutes or until the internal temperature reaches 165°F, ensuring the chicken is fully cooked.
- Serve. Remove the chicken from the grill and let it rest for 5 minutes to allow juices to redistribute. Slice and serve warm with your favorite sides.
Notes
- Use a meat thermometer to check for doneness; chicken should reach an internal temperature of 165°F.
- For a spicier version, add cayenne pepper or hot sauce to the BBQ sauce mixture.
- If you don’t have a grill, you can also cook the chicken on a grill pan or skillet over medium-high heat.
- Letting the chicken rest after grilling helps keep it juicy and tender.
- This recipe is naturally gluten-free and sugar-free thanks to the use of coconut aminos and sugar-free ketchup.
