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Healthy Whole30 BBQ Chicken Thighs Recipe Easy Sugar-Free Sauce Guide

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A wholesome and flavorful BBQ chicken thigh recipe with a sugar-free, Whole30-compliant sauce that is juicy, tender, and perfect for any occasion.

Ingredients

Scale
  • 6 bone-in, skin-on chicken thighs (about 2 pounds)
  • 2 tablespoons olive oil (or avocado oil)
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Sea salt and black pepper to taste
  • For the Sugar-Free BBQ Sauce:
  • ½ cup tomato paste (no added sugar)
  • ¼ cup apple cider vinegar
  • 2 tablespoons date paste (or pure maple syrup as substitute)
  • 1 tablespoon yellow mustard
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon ground cumin (optional)
  • ¼ cup water
  • A few dashes of hot sauce (optional)

Instructions

  1. Pat the chicken thighs dry with paper towels to help the skin crisp up. Drizzle olive oil over the thighs in a large bowl and rub it in to coat each piece.
  2. Sprinkle smoked paprika, garlic powder, onion powder, sea salt, and black pepper evenly over the chicken. Mix to ensure every inch is covered. Let rest for 10-15 minutes to marinate.
  3. In a medium bowl, whisk together tomato paste, apple cider vinegar, date paste, yellow mustard, smoked paprika, garlic powder, onion powder, cumin (if using), and water until smooth. Adjust seasoning and add hot sauce if desired.
  4. Preheat grill or grill pan over medium-high heat for about 5 minutes until hot.
  5. Place chicken thighs skin-side down on the grill. Cook undisturbed for 6-7 minutes until skin is golden and crisp. Flip and cook another 6-7 minutes.
  6. Brush thighs generously with BBQ sauce and flip again, cooking 2-3 minutes per side to caramelize the sauce. Repeat basting and flipping 2-3 times, watching to avoid burning.
  7. Check doneness with a meat thermometer (165°F / 74°C) or cut near bone to ensure juices run clear.
  8. Remove chicken from grill and let rest for 5 minutes before serving.

Notes

Pat chicken dry before seasoning for crispy skin. Rest chicken after cooking to keep it juicy. Adjust vinegar and sweetness in sauce to taste. Use cast-iron pan indoors for grill marks. Leftovers keep well refrigerated for 3 days. Avoid microwaving leftovers to maintain skin crispiness.

Nutrition

Keywords: Whole30, BBQ chicken, sugar-free sauce, healthy chicken recipe, paleo, gluten-free, grilled chicken thighs

Find it online: https://goldensimmer.com/healthy-whole30-bbq-chicken-thighs-recipe-easy-sugar-free-sauce-guide/