Let me paint you a picture: It’s a sunny summer afternoon, the kind where the sky is the perfect shade of blue, and the smell of something delicious wafts through the air. You’re craving something bold, flavorful, and a little tropical—a dish that screams “vacation” even if you’re miles away from the beach. That’s where this Keto Hawaiian BBQ Chicken comes in.
The inspiration for this dish started during a backyard BBQ with friends. Someone had brought a classic Hawaiian BBQ chicken, but as a keto enthusiast, my options were limited. I watched my friends dig into the smoky, sweet, and tangy flavors of the dish while I stuck to a basic grilled chicken breast. Talk about food envy!
So, I set out on a mission: recreate the magic of Hawaiian BBQ but keep it low-carb and gym-goer approved. The challenge? Balancing the bold flavors of pineapple and BBQ without sending my carb count skyrocketing. Enter: sugar-free BBQ sauce, pineapple extract, and a little creativity.
The result? A recipe that captures the essence of Hawaii without the sugar crash. It’s smoky, tangy, and just sweet enough to transport you to the islands with every bite. Pair it with some charred bell peppers and onions, and it’s like having a luau in your kitchen. Whether it’s grilling season or the middle of winter, this recipe brings those sunny vibes straight to your plate.
And here’s the kicker: it’s not just delicious—it’s quick and easy. Because let’s be honest, who has time for complicated recipes when life is calling?
So, the next time you’re looking for a meal that’ll make you feel like you’re dining under a palm tree, this Keto Hawaiian BBQ Chicken is your answer. Just close your eyes, take a bite, and let the tropical flavors take you away. 🌴🍍🍗
Why You’ll Love This Recipe
- Low-carb and keto-friendly – A flavorful BBQ sauce swap ensures you stay on track.
- Packed with protein – Perfect for post-workout meals or busy weeknight dinners.
- Tropical flair – Who doesn’t love a hint of the islands on their plate?
Keto Healthy Hawaiian BBQ Chicken
Course: Healthy Recipes4
servings10
minutes25
minutes280
kcalIngredients (Serves 4)
1 ½ lbs chicken thighs (bone-in or boneless)
1 cup sugar-free BBQ sauce
1 tsp pineapple extract
2 tbsp olive oil
1 tbsp coconut aminos
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium red onion, sliced
½ tsp smoked paprika
½ tsp garlic powder
Salt and pepper to taste
Optional: Fresh cilantro for garnish
Step-by-Step Instructions
- Marinate the Chicken
In a large bowl, mix olive oil, coconut aminos, smoked paprika, garlic powder, salt, and pepper.
Add the chicken thighs and coat evenly. Let it marinate for at least 30 minutes or overnight for deeper flavor. - Prepare the Veggies
Toss the sliced bell peppers and onions with a drizzle of olive oil, salt, and pepper. - Make the Hawaiian BBQ Sauce
Combine your sugar-free BBQ sauce with pineapple extract. Mix well and set aside. - Cook the Chicken
Grilling: Preheat your grill to medium-high heat. Grill chicken for 6-7 minutes per side, basting generously with the BBQ sauce during the last few minutes.
Baking: Preheat oven to 400°F (200°C). Place chicken on a baking sheet lined with parchment paper. Bake for 20-25 minutes, brushing BBQ sauce halfway through. - Cook the Veggies
On the grill or stovetop, cook the bell peppers and onions until slightly charred and tender. - Assemble and Serve
Plate the chicken, top with grilled veggies, and garnish with fresh cilantro. Serve with extra BBQ sauce on the side for dipping.
Nutritional Information (Per Serving)
- Calories: 280
- Protein: 25g
- Fat: 15g
- Net Carbs: 4g
The Finishing Touch
For a tropical flair, serve this dish with cauliflower rice or a crisp green salad with coconut flakes. Don’t forget a slice of lime for a zesty finish!
Tips for Success
- Don’t skip the marinade! It infuses the chicken with unbeatable flavor.
- Use a meat thermometer. Chicken is perfectly cooked at 165°F (74°C).
- Customize the veggies. Add zucchini, mushrooms, or even keto-friendly pineapple chunks if you like variety.
Save or Share This Recipe
Try it out, save it for later, or share it with a friend who loves keto-friendly tropical flavors. If you make this dish, let us know how it turned out in the comments! 🌴🍗
