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Low-Sugar Bar B Que Chicken

A smoky, tangy, lower-sugar barbecue chicken recipe made with simple pantry spices, tomato paste, apple cider vinegar, and a touch of optional sweetness. Ideal for grilling, baking, or meal prep.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4 people
Calories: 285kcal

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.

Notes

Notes:
For lower sugar, use monk fruit or skip the sweetener.
For lower sodium, use no-salt-added tomato sauce and adjust salt to taste.
For extra tenderness, use boneless skinless chicken thighs.
Serve with vinegar slaw, roasted vegetables, grilled zucchini, or cauliflower mash.

Nutrition

Calories: 285kcal | Carbohydrates: 7g | Protein: 38g | Fat: 10g | Fiber: 1g | Sugar: 3g