Bar B Que Chicken is a warm, familiar meal that feels perfect for sharing. However, many traditional barbecue sauces are high in added sugar. This House of Health version keeps the smoky, tangy flavor you love while using less sugar and simple, wellness-minded ingredients.
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What You’ll Learn
- How to make lower-sugar Bar B Que Chicken
- Why this recipe supports balanced eating after 50
- Easy ways to grill, bake, or cook it indoors
- Simple side dishes for an inflammation-conscious plate
- Meal prep ideas for leftovers
Why Choose Lower-Sugar Bar B Que Chicken?
Traditional barbecue sauce can contain several teaspoons of sugar in a small serving. For adults over 50, that may not support steady energy, blood sugar balance, or healthy aging goals.
This Bar B Que Chicken uses tomato paste, apple cider vinegar, smoked paprika, garlic, onion, and a small amount of optional monk fruit or maple syrup. Therefore, you still get rich flavor without the sauce becoming overly sweet.
A Smart Protein Choice for Healthy Aging
Chicken is a practical source of high-quality protein. Protein helps support muscle maintenance, especially when paired with regular movement and strength-building activity.
For a lighter option, use skinless chicken breasts or thighs. If you prefer dark meat, boneless skinless thighs stay juicy on the grill or in the oven.
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Low-Sugar Bar B Que Chicken
Ingredients
- 2 pounds boneless skinless chicken breasts or thighs
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt or to taste
- 1/4 teaspoon black pepper
- For the low-sugar barbecue sauce:
- 1/2 cup no-salt-added tomato sauce
- 2 tablespoons tomato paste
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce use gluten-free if needed
- 1 to 2 teaspoons monk fruit sweetener or maple syrup optional
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon chili powder
- Pinch of cayenne pepper optional
- 2 tablespoons water as needed to thin
Instructions
- Pat chicken dry with a paper towel. Rub with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper.
- In a small saucepan, combine tomato sauce, tomato paste, apple cider vinegar, Dijon mustard, Worcestershire sauce, optional sweetener, smoked paprika, garlic powder, onion powder, chili powder, cayenne if using, and water.
- Simmer sauce over low heat for 5 to 8 minutes, stirring often. Add a little more water if you prefer a thinner sauce.
- Grill method: Preheat grill to medium heat. Grill chicken for 5 to 7 minutes per side, depending on thickness. Brush with barbecue sauce during the last 5 minutes of cooking.
- Oven method: Preheat oven to 400°F. Place chicken in a lightly oiled baking dish. Bake for 20 to 25 minutes, brushing with sauce during the last 10 minutes.
- Cook until chicken reaches an internal temperature of 165°F.
- Let chicken rest for 5 minutes before serving. Spoon extra warm sauce over the top if desired.