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Keto BBQ Chicken Bake - A Simple, Saucy, Low-Carb Favorite

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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts or thighs (thighs are juicier and more forgiving)
  • Sugar-Free BBQ Sauce: 1 cup (choose a brand with clean ingredients and minimal carbs)
  • Cheese: 1 to 1 1/2 cups shredded mozzarella or Monterey Jack (or a blend)
  • Spices: 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon chili powder
  • Salt and Pepper: About 1 teaspoon kosher salt and 1/2 teaspoon black pepper, to taste
  • Olive Oil or Avocado Oil: 1 tablespoon for coating the chicken
  • Optional Toppers: 4 slices cooked bacon, crumbled; 1/4 cup thinly sliced red onion; 2 tablespoons chopped fresh parsley or green onions
  • Cooking Spray: To lightly grease the baking dish

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with cooking spray or oil.
  2. Pat the chicken dry: Use paper towels to remove surface moisture. This helps the spices stick and prevents steaming.
  3. Season the chicken: In a small bowl, mix smoked paprika, garlic powder, onion powder, chili powder, salt, and pepper. Drizzle chicken with oil, then rub the spice mix evenly over all sides.
  4. Add the sauce: Spread a thin layer (2–3 tablespoons) of sugar-free BBQ sauce across the bottom of the dish. Nestle the chicken into the dish in a single layer. Spoon or brush most of the remaining BBQ sauce over the tops, reserving 2–3 tablespoons.
  5. Bake: Place in the oven and bake for 18–22 minutes for breasts (thicker pieces may need longer) or 20–25 minutes for thighs. Cook until the internal temperature reaches 165°F (74°C).
  6. Add cheese: Remove the dish, brush the last bit of BBQ sauce over the chicken, and sprinkle generously with shredded cheese. Add red onion slices if using.
  7. Finish baking: Return to the oven for 5–8 minutes, until the cheese is melted and bubbling. For golden spots, broil for 1–2 minutes, watching closely.
  8. Top and rest: Let the chicken rest for 5 minutes. Scatter crumbled bacon and fresh herbs over the top. Resting helps the juices settle and keeps the chicken tender.
  9. Serve: Pair with a simple side like roasted broccoli, cauliflower mash, or a crisp green salad.