Sugar Free BBQ Grilled Chicken Recipe

Name: Sugar Free BBQ Grilled Chicken Recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: American
Ingredients: 4-5 chicken breasts; 1 tbsp olive oil (extra virgin); Salt & pepper, to taste; ½ cup ketchup; ⅓ 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

This Sugar Free BBQ Grilled Chicken is a game-changer for anyone watching their sugar intake but still craving that classic BBQ flavor. In just 20 minutes, you’ll have juicy, perfectly grilled chicken coated in a homemade BBQ sauce that’s free from added sugars but packed with all the tangy, smoky goodness you love. The secret lies in the clever combination of coconut aminos and natural ketchup that creates that signature BBQ taste without the sugar crash!

Why You’ll Love This Recipe

Quick and Healthy: Ready in just 20 minutes, this recipe proves that healthy eating doesn’t have to be time-consuming or bland.
Sugar-Free Goodness: Enjoy all the classic BBQ flavors without the sugar rush or crash that typically follows traditional BBQ dishes.
Family-Friendly: Even the pickiest eaters won’t notice the missing sugar – they’ll be too busy asking for seconds!
Versatile: Works beautifully for weeknight dinners, meal prep, or summer gatherings. The chicken pairs with practically any side dish.

Ingredients You’ll Need

Chicken Breasts: The perfect canvas for our flavorful BBQ sauce. They grill up quickly and stay juicy when prepared properly.
Olive Oil: Helps prevent sticking and creates a beautiful exterior on the chicken. Use extra virgin for the best flavor.
Ketchup: Forms the base of our BBQ sauce. Look for a no-sugar-added version to keep this truly sugar-free.
Coconut Aminos: A brilliant substitute for traditional soy sauce or Worcestershire sauce that adds natural sweetness without refined sugar. It gives the sauce depth and complexity.
Apple Cider Vinegar: Provides that essential tangy kick that every good BBQ sauce needs.
Chili Powder: Adds a gentle heat and classic BBQ color to the sauce.
Ground Mustard: Brings a subtle sharpness that balances the sweetness from the coconut aminos.
Salt and Pepper: Essential seasonings that enhance all the other flavors.
Garlic Powder: Adds savory depth without the hassle of fresh garlic.
Onion Powder: Provides subtle sweetness and rounds out the sauce’s flavor profile.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Spice It Up

Add a pinch of cayenne pepper or a dash of hot sauce to the BBQ sauce for a spicier kick.

Herb Infusion

Mix in 1 teaspoon of fresh rosemary or thyme into the sauce for an herbal twist.

Citrus Bright

Add a teaspoon of lemon or lime zest to the sauce for a bright, citrusy note.

Alternative Proteins

This sauce works beautifully on pork chops, turkey cutlets, or even firm fish like salmon.

How to Make Sugar Free BBQ Grilled Chicken

Step 1: Prepare the BBQ Sauce

Combine ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, pepper, garlic powder, and onion powder in a small bowl. Stir until all ingredients are well incorporated. Set aside while you prepare the chicken.

Step 2: Prepare the Chicken

Preheat your grill to medium-high heat. Brush both sides of the chicken breasts with olive oil and season generously with salt and pepper. This simple preparation allows the BBQ sauce to shine while ensuring the chicken stays moist.

Step 3: Start Grilling

Place the seasoned chicken on the preheated grill. Let it cook undisturbed for about 3-5 minutes, or until you can easily flip it without sticking. This initial sear is crucial for juicy chicken.

Step 4: First Sauce Application

Once you’ve flipped the chicken, reduce the heat to medium and brush one-third of your sugar-free BBQ sauce over the top. The reduced heat prevents burning while allowing the sauce to caramelize slightly.

Step 5: Continue Layering Flavor

After another 3-5 minutes, flip the chicken again and brush another third of the sauce over the top. This layering technique creates depth of flavor and a beautiful glaze.

Step 6: Final Touches

Flip the chicken one last time and brush with the remaining sauce. Let it grill for about 3 more minutes or until the chicken registers 165°F on an instant-read thermometer. The chicken should have beautiful grill marks and be coated in a glossy, caramelized sauce.

Pro Tips for Making the Recipe

Use a Clean Utensil: Always use a fresh brush or spoon when applying sauce to prevent cross-contamination from raw chicken.
Pound for Perfection: For even more consistent cooking, pound chicken breasts to an even thickness before grilling.
Rest Before Serving: Let the chicken rest for 5 minutes after grilling to allow juices to redistribute, resulting in more tender meat.
Thin Cutlets for Speed: Slice chicken horizontally into cutlets before grilling to dramatically reduce cooking time—perfect for weeknight dinners!
Keep the Lid Closed: When not flipping or basting, keep your grill lid closed to maintain even cooking temperature.

How to Serve

Perfect Pairings

Serve this chicken with cauliflower “rice” or a side of grilled vegetables for a completely low-carb meal.

Fresh Sides

A crisp, cold coleslaw provides the perfect contrast to the warm, smoky chicken.

Make It a Bowl

Slice the chicken and serve over a salad with avocado, tomatoes, and a drizzle of olive oil for a complete meal.

Family Style

For a crowd-pleasing dinner, slice the chicken and serve on a platter with extra sauce on the side for dipping.

Make Ahead and Storage

Storing Leftovers

Store cooled chicken in an airtight container in the refrigerator for up to 3 days. The flavor actually improves as the sauce has time to permeate the meat!

Freezing

This chicken freezes beautifully. Wrap individual pieces tightly in plastic wrap, then place in a freezer bag. Freeze for up to 3 months. The sauce helps protect the chicken from freezer burn.

Reheating

For best results, thaw frozen chicken in the refrigerator overnight. Reheat in a 325°F oven, covered with foil, until warmed through (about 15 minutes). Add a tablespoon of water to the dish to prevent drying. Alternatively, slice the chicken before reheating for quicker warming.

FAQs

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are a fantastic alternative and often stay even juicier on the grill. They have slightly more fat, which means more flavor and moisture. Adjust your cooking time accordingly as thighs typically take a few minutes longer than breasts to cook through.

Is there a substitute for coconut aminos if I can’t find them?

If coconut aminos aren’t available, you can use low-sodium tamari or soy sauce mixed with a tiny bit of unsweetened apple juice. The flavor profile will be slightly different but still delicious. Start with less than the recipe calls for and adjust to taste, as these alternatives are saltier than coconut aminos.

Can I make the BBQ sauce ahead of time?

Definitely! The sauce can be made up to a week in advance and stored in an airtight container in the refrigerator. This makes weeknight dinners even faster – just pull out your pre-made sauce and you’re ready to grill!

How do I know when the chicken is done without cutting into it?

The most reliable method is using an instant-read thermometer, which should register 165°F when inserted into the thickest part of the breast. Without a thermometer, look for firm (but not hard) meat that springs back when pressed, clear (not pink) juices, and no visible pink in the center of the thickest part.

Final Thoughts

This Sugar Free BBQ Grilled Chicken proves that healthy eating doesn’t mean sacrificing flavor or your favorite comfort foods. With its perfect balance of tangy, smoky, and savory notes, this recipe will quickly become a staple in your kitchen. Whether you’re watching your sugar intake or simply looking for a delicious, quick dinner option, give this recipe a try – your taste buds (and your body) will thank you!