If you have been searching for a flavorful and healthy way to enjoy grilled chicken without the added sugar, this Sugar Free BBQ Grilled Chicken Recipe is going to be your new go-to. It captures the smoky, tangy goodness of traditional barbecue while keeping things clean and natural, perfect for those mindful of their sugar intake. With a beautifully balanced homemade BBQ sauce and tender grilled chicken breasts, this dish brings juicy satisfaction bite after bite, making it ideal for family dinners or weekend cookouts.
Ingredients You’ll Need
These ingredients are straightforward yet essential, each playing a vital role in delivering the perfect blend of taste, texture, and vibrant color. From the juicy chicken breasts to the robust spices and natural sauce components, you’ll love how simple pantry staples transform into a delicious masterpiece.
- 4-5 chicken breasts: Choose fresh, plump breasts for juicy, flavorful results.
- 1 tbsp olive oil (extra virgin): Helps prevent sticking and adds a subtle richness.
- Salt & pepper, to taste: The classic seasoning base that enhances all flavors.
- ½ cup ketchup: A sugar-free base for the BBQ sauce that brings tang and body.
- ⅓ cup coconut aminos: A natural, soy-free alternative adding a savory depth and slight sweetness.
- 1 tsp apple cider vinegar: Cuts through richness with a bright, acidic touch.
- 1 tsp chili powder: Adds a mild spicy kick perfect for BBQ flavor.
- 1 tsp ground mustard: Brings warmth and complexity to the sauce.
- 1 tsp salt: Essential for seasoning and balancing the sauce.
- ½ tsp black pepper: Offers a subtle heat and fragrance.
- ¼ tsp garlic powder: Infuses a gentle garlic aroma without overpowering.
- ¼ tsp onion powder: Adds savory undertones to complete the sauce profile.
How to Make Sugar Free BBQ Grilled Chicken Recipe
Step 1: Preheat the Grill
Start by heating your grill to medium-high. This temperature is just right to achieve those prized grill marks while cooking the chicken evenly without burning the outside. A properly preheated grill ensures the chicken locks in juices for tender results.
Step 2: Prepare the BBQ Sauce
In a small bowl, whisk together the ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder until smooth and well combined. This homemade sugar free BBQ sauce will bring a delicious, tangy, and slightly smoky flavor to your chicken without any added sugars or artificial ingredients.
Step 3: Season the Chicken
Brush each chicken breast with olive oil to keep them from sticking and to add a silky texture. Generously sprinkle salt and pepper on both sides, setting the foundation for explosion of flavor.
Step 4: Grill the Chicken
Place the chicken breasts on the grill and cook for about 3 to 5 minutes. Resist the urge to move them too early; letting the chicken develop a good sear will make flipping easier and add great texture.
Step 5: Add the BBQ Sauce
Flip the chicken breasts carefully. Using a brush, generously apply one-third of the sugar free BBQ sauce to the cooked side. Lower the heat to medium to prevent the sauce from burning and allow the chicken to absorb those rich flavors.
Step 6: Continue Cooking with Sauce
Grill for another 3 to 5 minutes. Flip the chicken again and spread another third of the BBQ sauce on top. This layering enhances the flavor, building a sticky, glossy coating that tastes incredible.
Step 7: Final Flip and Finish Cooking
Flip the chicken one last time and brush on the remaining BBQ sauce. Continue grilling for about 3 more minutes until the internal temperature reaches 165°F, ensuring perfectly cooked, juicy chicken every time.
Step 8: Rest and Serve
Remove the chicken from the grill and let it rest for five minutes. This resting period lets the juices redistribute, keeping each bite moist and flavorful. Then slice and prepare to enjoy the fruits of your labor.
How to Serve Sugar Free BBQ Grilled Chicken Recipe
Garnishes
A sprinkle of freshly chopped parsley or cilantro will brighten the dish visually and flavor-wise. Add a few lemon wedges on the side for guests to squeeze over their chicken for a zesty contrast that complements the BBQ sauce beautifully.
Side Dishes
This dish pairs wonderfully with grilled veggies like zucchini and bell peppers, fresh coleslaw for crunch, or even a light cucumber salad. Roasted sweet potatoes or cauliflower rice are also delicious options that keep the meal wholesome and satisfying.
Creative Ways to Present
For a fun twist, serve the sugar free BBQ grilled chicken sliced over a bed of mixed greens with avocado and cherry tomatoes drizzled with a lemon vinaigrette. Or stack the chicken breasts on whole wheat buns with lettuce and sliced pickles for a wholesome sandwich experience that everyone will love.
Make Ahead and Storage
Storing Leftovers
Place any leftover grilled chicken in an airtight container and refrigerate within two hours of cooking. Properly stored, it will stay fresh for up to 3-4 days, making it a great option for quick meals later in the week.
Freezing
To extend shelf life, freeze cooked chicken breasts in freezer-safe bags or containers. Separate pieces with parchment paper to prevent sticking, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat chicken gently on the stove over low heat or in the oven at 325°F to avoid drying it out. You can also microwave with a damp paper towel over the top to help retain moisture. Adding a little extra BBQ sauce when reheating will revive the flavor wonderfully.
FAQs
Is this Sugar Free BBQ Grilled Chicken Recipe suitable for diabetics?
Yes, this recipe avoids added sugars and uses natural ingredients, making it a friendly option for those managing blood sugar levels. Always check ingredient labels if you are highly sensitive or on a strict diet.
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are a great alternative. They tend to be juicier and more forgiving on the grill. Just adjust the cooking time slightly to ensure they reach the safe temperature.
What if I don’t have a grill?
You can easily make this recipe on a grill pan or even in the oven under the broiler. Just watch carefully to prevent burning and periodically baste with the BBQ sauce.
How spicy is this BBQ sauce?
This sauce has a gentle warmth thanks to the chili powder but is not overly spicy. You can adjust the chili powder amount to suit your heat preference or add smoked paprika for extra depth without heat.
Can I prepare the BBQ sauce ahead of time?
Definitely! The sauce keeps well in the refrigerator for up to a week. Making it ahead lets the flavors meld beautifully, so your sugar free BBQ grilled chicken will be even more delicious when cooked.
Final Thoughts
Making the Sugar Free BBQ Grilled Chicken Recipe is a wonderful way to enjoy the smoky, tangy flavors of BBQ without worrying about added sugars. It’s easy, quick, and incredibly satisfying, perfect for any occasion when you want a wholesome meal that delights everyone at the table. Give it a try, and I promise it will become a favorite you’ll reach for again and again.
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Sugar Free BBQ Grilled Chicken Recipe
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Low Carb
Description
This Sugar Free BBQ Grilled Chicken recipe offers a delicious, healthier take on classic BBQ chicken, using a homemade sugar-free sauce made with coconut aminos and spices. Perfectly grilled chicken breasts are brushed with flavorful sauce and cooked to juicy perfection on a medium-high heated grill. Ideal for a quick, low-carb, and flavorful meal that serves four.
Ingredients
Chicken
- 4–5 chicken breasts
- 1 tbsp extra virgin olive oil
- Salt and pepper, to taste
Sugar-Free BBQ Sauce
- ½ cup ketchup (sugar-free or no added sugar)
- 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
Instructions
- Preheat the Grill: Preheat your grill to medium-high heat to prepare a hot but controlled cooking surface for grilling the chicken evenly and efficiently.
- Prepare the BBQ Sauce: In a small bowl, mix together ketchup, coconut aminos, apple cider vinegar, chili powder, ground mustard, salt, black pepper, garlic powder, and onion powder until well combined and smooth. Set this sauce aside for basting the chicken.
- Season the Chicken: Brush the chicken breasts lightly with the olive oil to prevent sticking, then sprinkle both sides with salt and pepper evenly for basic seasoning before grilling.
- Grill the Chicken: Place the chicken breasts on the preheated grill. Cook for 3 to 5 minutes on one side until the chicken can be flipped easily without sticking to the grates. Flip the chicken breasts over carefully.
- Add the BBQ Sauce: After flipping, brush one third of the prepared BBQ sauce evenly over the chicken breasts. Then lower the heat to medium to avoid burning the sauce while continuing to cook.
- Cook and Coat Again: Grill the chicken breasts for another 3 to 5 minutes. Flip the chicken one more time, then brush another one third of the BBQ sauce over the grilled side to enhance the flavor layers.
- Final Flip and Cook: Flip the chicken breasts a final time and brush the remaining BBQ sauce on top. Continue grilling for approximately 3 more minutes, or until the chicken reaches an internal temperature of 165°F (74°C), ensuring it is fully cooked and juicy.
- Serve: Remove the grilled chicken from the heat and let it rest for 5 minutes to retain juices. Slice and serve immediately for a comforting, flavorful meal.
Notes
- Use a meat thermometer to ensure chicken is fully cooked to 165°F for safety and best texture.
- If you do not have coconut aminos, a low-sodium soy sauce alternative can be used but will alter the flavor profile slightly.
- Allowing the chicken to rest after grilling helps the juices redistribute for moist and tender meat.
- Adjust chili powder quantity based on your heat preference for a spicier or milder BBQ sauce.
- This recipe can be doubled or scaled easily for larger groups or meal prep.
- For a lower sodium version, reduce the added salt and check the sodium content of ketchup and coconut aminos.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: American
