Juicy chicken and simple ingredients? I’m all in! These Keto BBQ Chicken Skewers have tons of flavor and are super easy to make.
Made with pantry staples these keto chicken kabobs are simple, healthy, packed with protein, and a hit every time!
Perfect to serve for lunch, dinner, lunch boxes, or a Football Sunday alternative from heavy appetizers.
BBQ Chicken Skewers
If you are new to the ketogenic diet, you’ve come to the right place!
Eating low carb doesn’t have to be boring; in fact, it can be downright delicious!
Eating healthy also doesn’t mean spending hours in the kitchen or behind the grill. Everyone loves easy recipes and this chicken recipe can be made in minutes.
In this house, BBQ Chicken Skewers are a summer staple. However, I love them so much that I make them year-round and you can too.
Keto BBQ Chicken Ingredients
Meat: For this recipe, I used 2 lbs of boneless chicken breasts and 10 slices of thin cut bacon.
Marinade: For this low carb chicken marinade, I kept it simple. All you are going to marinade the chicken in is 1 tbsp of avocado oil and1 tbsp of sugar-free BBQ dry rub.
Jalapenos: Add a little veggie and a little kick to your skewers with 10 jalapenos. Looking to add? Consider adding onion as well for nice look and flavor!
BBQ Skewer Sauce: ¼ cup of sugar free BBq Sauce and 2 tbsp of apple cider vinegar.
Optional: I like to serve up my skewers with a side of ranch dressing. I say optional, but who doesn’t love a tasty side of ranch for dipping?!
How to Make Keto BBQ Chicken
Prep and marinate the chicken. Cut chicken breast into 1-inch chunks, then toss with avocado oil and dry rub. Let marinate for at least 30 minutes. Soak the wooden skewers for about 20 minutes before prepping the chicken skewers
Prepare the jalapenos. Slice jalapenos into ½-inch thick rings and set aside. Combine sugar-free bbq sauce and cider vinegar and set aside.
Assemble the skewers. To assemble the skewers, Start with one end of the bacon and poke the skewer through, then a piece of chicken weave the bacon back over the chicken, then a slice of jalapeno, weave the bacon back over, followed by another piece of chicken weaving the bacon in between the jalapeno and chicken until the skewer is filled. Repeat with the remaining skewers.
Cook. Set your grill to 325 degrees F. and cook for 30 minutes, then flip to cook both sides. Once the chicken breast reaches an internal temperature of 160 degrees F., brush the skewers with bbq sauce.
Enjoy! Serve with ranch dressing and enjoy.
What to Serve with
Serve up your chicken skewers with a fresh side salad, cauliflower or other tasty vegetables, cauliflower rice, cauliflower or broccoli mash (basically keto mashed potatoes)!
Keto Chicken Tips and Tricks
Chicken: For this recipe, you don’t have to use chicken breast meat if you don’t want to. I find that making it with chicken breast is easiest, however, you can use chicken thighs. Don’t want to use either? Consider using turkey breast!
Seasoning: Love a good seasoning or looking to change up the flavor profile? Consider marinating or seasoning your chicken with things like black pepper, sea salt, onion powder, chili powder, fresh rosemary, cayenne pepper, garlic powder, Italian herbs (or fresh herbs in general), fresh lemon juice, or lime juice!
Other Vegetables: Add more color and flavor to your skewers with red onion, bell peppers like green, orange, or red bell peppers.
Can you have chicken on the keto diet?
Absolutely! Meat and poultry are staple foods on the keto diet because they contain no carbs and a rich in B vitamins, a high-quality source of protein, and contain many important nutrients and minerals.
What kind of chicken is best for keto?
Both light or white and dark meats are safe and okay to eat while following a keto diet.
If you are looking for lean and mean, stick to the chicken breast. However, if you are looking for the most flavor, use chicken thighs.
Is barbecue okay for keto?
Sugar free keto bbq sauce is considered perfectly acceptable for keto.
However, if you are following a dirty keto diet or logging your sugars and taking liberties where you want, you could also technically use regular BBQ sauce as long as you are within your macros.
However, typically, most people following a keto diet will avoid all the sugar in BBQ sauce unless it is a keto sauce or sugar free.
What meats should I avoid on Keto?
It is important when following a ketogenic diet to understand what is INSIDE of your food.
Typically, you are going to want to avoid breaded meat (unless it is breaded with a keto breadcrumb), bacon with added sugar, processed meats with hidden carbs, processed meats that are high in nitrates, and plant-based proteins.
In short, if you don’t already, read and understand the nutritional facts before you buy anything!
Helpful Kitchen Tools
Chicken Skewers: I prefer the ease and convenience of wooden skewers. However, if the environment or reduce, reuse, recycle, is your thing, metal skewers are just as awesome.
Mixing Bowls: I like using a large bowl especially to let the chicken marinate in.
Plastic wrap: Great for covering the chicken while it is marinating or wrapping leftovers.
Baking Tray: Serving this up? Toss them in a baking tray or serving tray and toss them on the table for everyone to enjoy!
Meat Thermometer: Checking internal temperature for doneness is super important. I love having this Thermapro meat thermometer. It’s fast, easy, and accurate and there are no cords or mess. It also makes for a great holiday gift *hint hint*.
Other Recipes You’re Sure to Love
Keto BBQ Chicken Skewers
Equipment
- 8-10 wooden skewers
Ingredients
- 2 lbs Chicken Breast
- 10 slices Bacon Thin cut
- 10 jalapenos
- 1 tbsp Avocado Oil
- 1 tbsp BBQ Dry Rub Sugar free
- ¼ cup BBq Sauce Sugar Free
- 2 tbsp Apple Cider Vinegar
- ¼ cup Ranch Dressing Optional
Instructions
- Cut chicken breast into 1-inch chunks, then toss with avocado oil and dry rub. Let marinate for at least 30 minutes. Soak the wooden skewers for about 20 minutes before prepping the chicken skewers
- Slice jalapenos into ½-inch thick rings and set aside. Combine sugar-free bbq sauce and cider vinegar and set aside.
- To assemble the skewers, Start with one end of the bacon and poke the skewer through, then a piece of chicken weave the bacon back over the chicken, then a slice of jalapeno, weave the bacon back over, followed by another piece of chicken weaving the bacon in between the jalapeno and chicken until the skewer is filled.Repeat with the remaining skewers.
- Set your grill to 325 degrees F. and cook for 30 minutes, then flip to cook both sides. Once the chicken breast reaches an internal temperature of 160 degrees F., brush the skewers with bbq sauce. Serve with ranch dressing, and enjoy.
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