Is BBQ chicken healthy?

It can be part of a healthy diet. Chicken is an excellent source of lean protein. However, traditional BBQ sauce is high in sugar and sodium. To make it healthier, you can use a sugar-free ketchup, reduce the brown sugar, or opt for a vinegar-based sauce instead. Grilling is also a healthier cooking method than frying.

Can I make this in the oven?

Absolutely. Preheat your oven to 400°F (200°C). Place the seasoned chicken on a wire rack set inside a baking sheet. Bake for 30-35 minutes. Then, brush with BBQ sauce and bake for another 5-10 minutes, or until the sauce is caramelized and the internal temperature reaches 165°F (74°C). You can broil for the last 1-2 minutes for extra char.

What's the best type of chicken to use?

Bone-in, skin-on thighs are ideal because they are flavorful and stay juicy during grilling. However, this recipe also works well with drumsticks, leg quarters, or even bone-in chicken breasts. Adjust cooking time accordingly for different cuts.

How do I prevent the chicken from sticking to the grill?

Ensure your grill grates are very clean and well-oiled. Preheat the grill properly before adding the chicken. Don't try to flip the chicken until it releases easily from the grates.

Can I make the BBQ sauce ahead of time?

Yes, the homemade BBQ sauce can be made up to a week in advance. Store it in an airtight container in the refrigerator. The flavors will actually meld and deepen over time.

Home / Recipes / southern / BBQ Chicken

southernMediumnon vegetariandairy freenut freehigh protein

BBQ Chicken

RATING

4.6/5(205)

TASTE SCORE

9/10

Tender, juicy grilled chicken smothered in a smoky, sweet, and tangy homemade BBQ sauce. A Southern classic that's perfect for summer cookouts and family dinners, ready in under an hour.

PREP

15m

COOK

40m

SERVES

1 PIECE

377 cal

SERVINGS

INSTRUCTIONS

7 steps. 40 minutes total.

7 STEPS

1
Step 1
- a.Prepare the Spice Rub
- b.In a small bowl, combine 2 tbsp of the light brown sugar, 2 tsp of the smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1.5 tsp kosher salt, and 1 tsp black pepper. Mix well to create the rub.
2
Step 2
- a.Season the Chicken
- b.Pat the chicken thighs completely dry with paper towels. This is a critical step for achieving crispy skin.
- c.Generously rub the spice mixture all over the chicken pieces, making sure to get it under the skin where possible. Set aside while you prepare the sauce and grill.
3
Step 3
- a.Make the Homemade BBQ Sauce
- b.In a medium saucepan over medium heat, combine the ketchup, apple cider vinegar, the remaining 4 tbsp light brown sugar, Worcestershire sauce, the remaining 2 tsp smoked paprika, remaining 0.5 tsp garlic powder, remaining 0.5 tsp onion powder, liquid smoke, and cayenne pepper (if using).
- c.Whisk until all ingredients are well combined. Bring the sauce to a simmer.
- d.Reduce the heat to low and let it gently simmer for 10-15 minutes, stirring occasionally, until it has thickened slightly. Set aside about half of the sauce for serving later.
4
Step 4
- a.Prepare the Grill
- b.Preheat your grill for two-zone cooking (one side with direct heat, one with indirect heat) to a medium temperature of 350-400°F (175-200°C).
- c.Once hot, clean the grates thoroughly and lightly oil them with a paper towel dipped in vegetable oil to prevent the chicken from sticking.
5
Step 5
- a.Grill the Chicken (Indirect Heat)
- b.Place the seasoned chicken, skin-side up, on the cooler (indirect heat) side of the grill. Close the lid.
- c.Cook for 25-30 minutes. This initial slow cooking ensures the chicken cooks through evenly without burning the exterior.
6
Step 6
- a.Sear and Sauce (Direct Heat)
- b.Move the chicken to the direct heat side of the grill. Brush a generous layer of the BBQ sauce on all sides.
- c.Grill for 2-3 minutes per side, flipping and basting with more sauce, until the sauce is bubbly, caramelized, and you have nice char marks. Watch closely as the sugar in the sauce can burn quickly.
7
Step 7
- a.Check for Doneness and Rest
- b.Use an instant-read thermometer to check the internal temperature of the thickest part of the thigh, avoiding the bone. The chicken is safely cooked when it reaches 165°F (74°C).
- c.Transfer the chicken to a cutting board or platter and let it rest for 5-10 minutes. This allows the juices to redistribute, ensuring a moist and tender result.
- d.Serve warm with the reserved BBQ sauce on the side for dipping.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
For the crispiest skin, make sure to pat the chicken completely dry before applying the rub.
2
Two-zone grilling is essential. Cooking the chicken over indirect heat first ensures it cooks through without burning the exterior.
3
Only apply the BBQ sauce during the last few minutes of cooking. The sugar in the sauce will burn if applied too early.
4
Always use a meat thermometer to check for doneness. Chicken must reach an internal temperature of 165°F (74°C) to be safe to eat.
5
Letting the chicken rest after grilling is a crucial step for juicy, tender meat. Don't skip it!
6
Store leftover chicken in an airtight container in the refrigerator for up to 3 days.

RECIPE VARIATIONS

Adapt it for your goals.

Spicier

Add 1/2 tsp of red pepper flakes or a finely minced habanero pepper to the BBQ sauce for a significant heat boost.

Different Sweetener

Replace the brown sugar in the sauce with an equal amount of maple syrup or honey for a different flavor profile.

Different Chicken Cuts

This recipe works great with chicken drumsticks, leg quarters, or bone-in breasts. Adjust the cooking time accordingly, ensuring all pieces reach 165°F (74°C).

Oven Baked Method

Oven-Baked Method

No grill? Bake at 400°F (200°C) on a wire rack for 30-35 mins, then brush with sauce and bake for another 5-10 mins until caramelized.

HEALTH BENEFITS

Why this is on our healthy list.

muscle

Excellent Source of Protein

Chicken is a high-quality protein source, essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy immune system.

brain

Rich in B Vitamins

This dish provides important B vitamins like Niacin (B3) and B6, which are crucial for converting food into energy, supporting brain function, and forming red blood cells.

leaf

Provides Essential Minerals

Chicken contains key minerals like selenium, a powerful antioxidant that protects cells from damage, and phosphorus, which is vital for strong bones and teeth.

QUESTIONS?

Frequently asked questions

One piece of BBQ chicken (approximately 180g) contains around 450-550 calories, depending on the size of the thigh and the amount of sauce used. The sauce contributes significantly due to the sugar content.

PAIRS WELL WITH

Complete meals featuring this recipe

fusion·5 min·347 cal

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BBQ Chicken

For 4 servings

7 steps. 40 minutes total.

Step 1

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